How (and when) to reap the most ben­e­fits from car­dio cross-train­ing

Runner's World (UK) - - Coach -

CY­CLING

Great if you’re do­ing hills (equiv­a­lent to a mod­er­ate-to-high re­sis­tance set­ting on the spin bike). Don’t do it the day be­fore or af­ter a long or tough run.

SWIM­MING

Since it taxes non-run­ning mus­cles, swim­ming is a good crosstrain­ing op­tion any day, even the day be­fore or af­ter a tough run­ning work­out.

ROW­ING

This glute strength­ener is fine any­time. New run­ners may feel some post-work­out mus­cle sore­ness or fa­tigue, but it’ll di­min­ish as you adapt.

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