I've been injury prone for ages and so I've been doing this for a year now- run 3x a week (20-25 miles total) and cross train hard for an hour 2x a week.i just did my first half in 1:30, 5k in 19:01. I find you can gain a lot of fitness with hard cross training.
To cut down on running load and work on leg strength balance, mountain hiking is great. I cut my PB from 4:38:00 to 3:47:00 due to less injury and more balance in the Seoul marathon. Next marathon is in November and I’ll add 1 weight training session and 1 palates session. 3:25:00 to qualify for Boston is the goal or 3:35 in 3 years when I turn 55.
Not one mention of the simplest cross training that costs you nothing...Walking...im nearly 60 yrs i run 4 days a week but walk distance every day...low impact has added greatly to my time on feet..doesn't do a lot for my aerobic fitness..but has added to my structural fitness...great vlog 🙂
Please tell me exactly how walking adds to your "structural fitness". But before you do, please define "structural fitness". The only thing that can build structure (in other words, build up bone and muscle tissue) is strength training. Walking WILL NOT build any "structure" in your body. Unless you're walking with a heavy weight vest or heavy backpack.
@@user-sg8kq7ii3y Walking builds "structural fitness" in a few ways: First, walking has been shown in many studies to help build and maintain bone mineral density, especially in older adults. As your bones are a critical component of your "structure", this seems like an important component of structural fitness. Second, ligaments and tendons adapt to chronic mechanical loading, so any exercise that repeatedly works these tissues will help them become stronger and more resilient. Finally, any exercise that progressively overloads your muscles will make those muscles become stronger. It does not matter if that exercise is walking, running, or resistance training, progressive overload is a primary training principle in training for every sport. Simply put, when you overload your muscles, they grow back stronger. Certainly this adaptation can be greater with resistance training as you suggest, but it's not correct to assume that resistance training is the only thing that causes your muscles to adapt. If this were so, there would be no point in running training plans. Instead, we'd all simply lift weights and then go run marathons. I suspect you are somehow confusing hypertrophy (increasing muscle size), with fitness. There are actually multiple components that makeup "fitness" such as overall health, strength, endurance & power. That's important here because we have to consider all of those things to determine if walking is doing what to OP suggested. I can't speak for the OP in terms of their definition, but I define "structure" as your bones, ligaments, muscles and tendons. It's pretty obvious that walking does help your structures physiologically. If you don't believe me, that's fine, I suggest you look at the available science. I think you'll find walking is a great way (especially for older adults), to keep their structures healthy and fit.
TRC Meets; I know someone that got ran over my a Mack truck on a bicycle and lived, went on to do the Honolulu marathon and will be doing Munich marathon this October.
I like the exercise bike once a week and as Sarah said its a good excuse to watch some TV. Hillwalking/hiking is also something ive been doing but its more of a once per month activity rather than once per week.
Yes, especially as you get older, strength and conditioning come even more essential. Jump rope, squats, bench, and so on to keep your body strong for the constant impact of running. I only run 2 maybe three times a week and focus more on strength and conditioning work.
I have added a 1 hour elliptical session into my marathon training on the Monday instead of my 5 mile easy run. I also do 30 mins of elliptical on the friday with 30 minutes gym work. Elliptical is fantastic, it is a good exercise for the glutes and cardio without putting strain on the legs
Firstly great to see the pod on RUclips every week now! Secondly I cross train because it's fun! As an ex-triathlete I love the challenge of getting out on a ride or in the pool and it means I can catch up with friends that don't necessarily run. I double the time I'd run so for zone 2 I do 2hrs on the bike rather than 1hr run. As zone 2 is about mitochondrial development and fat burning it really doesn't matter if you run, cycle or row etc.
as someone who goes to College full time, its really hard for me to swim and run at the same time.which sucks for me cuz i really,really love both.any tips?
TRC meet Michael Chitwood. He created the Team World Vision running charity for clean water and has helped take it international and helped 1000's. His origin story as a runner is a great story as well.
I'd like to suggest TRC meets Sally Gibbs, who has just set a new record for 5000m in W60 age group. Sally also holds the 10000m record. She's really dedicated to supporting running in the community (Whanganui in New Zealand), and what makes her achievements even more impressive is that she only took up running at Masters level. She's currently training for the Boston Marathon.
Sarah says she'd want to run in Australia if it's warm - The Parkrun I was at 3 weeks ago was 30°C and 80% humidity when I finished running around 8.30am. This was in a town that had a max temp of 49.3°C a few weeks prior.
hey man, I was just injured... (hamstring) did the last half my training on the elliptical and still hit my race goal that I made before the injury... I say the elliptical has pretty good transfer, especially if using same heart rates, cadence and swing your arms like youre running instead of using handles to put all the work on the legs.
Can attest to the different muscles used cycling vs running. Back in 2017 did maybe a half mile run and the next day calves were so tight it was not easy to talk, cardio wise it was no problem having ridden over 5k miles a year the previous few years. Suggestion for Andy.. a triathlon.. he swims, has cross trained on a bike and runs :)
Sarah, I want to see you try a triathlon! Triathletes always cross-train, so we know the advantage of mixing things up. Or, even better, try a hyrox race. Those 1km repeats will be no problem for you.
Running is my cross training. Well, it was and then I ditched cycling to run a marathon which I completed last month. Now I'm on the fence as to whether I should train on my bike or stick to running
Regarding swimming headphones. I have a chronic knee problem which takes some management, which involves aquajogging. This is only made tolerable using my Shokz Swim, which is a bone conducting MP3 player. You can also buy headphones for swimming that go on your ears.
My parents had me in the pool before I could walk and I swam all through school until I was 17. Took a 10 year hiatus except for one (1) triathlon, joined an adult league this year, and now twice a week I get to log Strava activities that impress my fast runner friends🤣🤣 literally the only time they'll describe me as "speedy"
I do weekly long 3-4 hour bikerides in zone 2, as a complement to 4 running sessions a week, strange thing is the VO2 max for running increases and are we higher then my bike VO2 max according to Garmin
I’ve been running for the last year and have worked up to a half marathon. I’m trying to get to a 27 minute mile from 29:38. If I focus on zone 2 training, I can’t increase my cadence to more than 155. If I get my cadence to 160 or higher, I’m generally in zone 4. Which is more important as a beginner: increasing cadence or running in zone 2?
I was a competitive swimmer for years. I associate being in a pool with boredom and torture. I’ll never understand people who go to a pool to relax and hang out. I have no clue what to do in a pool except swim laps and be tired.
Speaking of cross training, I, as soneone who runs 7 days a week, but does no strength training at all, am registered for a Hyrox Doubles race together with my sister, who is at the gym 7 days a week lifting weights, and does no running at all. For the last 6 weeks or so, I have been done a bit of lifting while my sister has done (or at least claims to have done) some runs. Race day is 4 weeks from today, we'll see how it works out.
could you elaborate? Can confirm that my heart rate while biking is often lower than while running, even when I go really hard on the bike, but I don't really know anything more than my personal experience when it comes to heart rate zones.
@@kenanjones3481 as I understand it, it has to do with the number of muscles being used and blood flow needs for oxygen/fuel/clearing etc. If you try to get your hr while cycling to your hr of Z2 running your breathing and perceived effort would be much higher. To get real Z2 of each you would need to get tested for each.
I didnt learn to swim at school and the idea of learning it as an adult really intimidates me. I did learn doggy paddling and a bit of breast swimming in a course my parents paid for when I was 7. Cycling it is for me when I dont feel like running. Much easier to stay in zone 2!
I really feel you on the swimming aspect! I was actually quite good at swimming as a child, but after not swimming properly for 20 years, the level of embarrassment and fear of doing it wrong is really strong, so you're definitely not alone in that :)
Andy saying rhr 60 and max 180 has me wondering if he’s looked forward in time knowing I’d be watching 😅 too weird! Rhr is more like 55 but still too darn close!
TRC meets Ben Parkes/Sarah Place would be a most excellent crossover! Ben came back from a pretty serious broken ankle where he was told he’d basically never run again and Sarah’s an ultra runner who’s tackled things like Arc of Attrition and various UTMBs. Also Harry Morgan of the Jog On channel seems like someone who’d be up for a chat!
I follow Nicola Forwood on you tube, she is an absolute inspiration and a beautiful soul.. She is a massive advocate 9f oarkrn but also does some crazy ultra stuff.. A fab person to chat to I would think x
As a former swimmer, I can't imagine saying swimming is boring any more than I'd say running is boring, but I guess to each their own ha ha. Also, the rests of the intervals were brutal in practice - if you came in late on set, you'd have less rest, but at the most you'd get 15-20s of rest. And freestyle, as odd as it sounds, is actually front crawl only, at least in the swimming world.
I would fully back those that have already urged TRC to chat with Jasmin Paris. OR maybe consider an interview with Lazarus Lake, founder of the Barkley Marathons.
My friend's daughter was doing swimming and basically ended up having a breakdown because of how cliquey and bullying the swimmers were. She was really good, nationals and stuff, now she's doing olympic weightlifting and having a much better time. Obviously I'm sure not all areas are like that but yeah.
![Gunna - HIM ALL ALONG [Official Visualizer]](http://i.ytimg.com/vi/HiCxoDeo0hc/mqdefault.jpg)
TRC meets Jasmine Paris, first female finisher in the Barkley marathons would be fantastic
Barkley cost me 60 hour of constantly refreshing X this year, would be absolutely 5 stars if you manage to get her on an interview
That would be insane 😀
TRC meets Russ Cook,,would be amazing! He's spent the last year running the length of Africa, raising money for charity 🤩
Russ Cook definitely needs a podcast / special done with him. He’s probably got unlimited stories
Been following him from the beginning. It has been amazing
Finished my first marathon today. Thank you all for your tips, advices, inspiration, and positive energy.
What about Mark Lewis? He is one the reasons I started running.
I love it win when ricks secondary thought trail suddenly blurts out. "What is the point of butterfly!?"
I think the butterfly was a variant of the breast stroke that broke the rules at some point and eventually became a separate stroke.
The scavenger hunt is my favourite of all your challenges, definitely do another one!
I've been injury prone for ages and so I've been doing this for a year now- run 3x a week (20-25 miles total) and cross train hard for an hour 2x a week.i just did my first half in 1:30, 5k in 19:01. I find you can gain a lot of fitness with hard cross training.
To cut down on running load and work on leg strength balance, mountain hiking is great. I cut my PB from 4:38:00 to 3:47:00 due to less injury and more balance in the Seoul marathon. Next marathon is in November and I’ll add 1 weight training session and 1 palates session. 3:25:00 to qualify for Boston is the goal or 3:35 in 3 years when I turn 55.
Not one mention of the simplest cross training that costs you nothing...Walking...im nearly 60 yrs i run 4 days a week but walk distance every day...low impact has added greatly to my time on feet..doesn't do a lot for my aerobic fitness..but has added to my structural fitness...great vlog 🙂
Please tell me exactly how walking adds to your "structural fitness". But before you do, please define "structural fitness". The only thing that can build structure (in other words, build up bone and muscle tissue) is strength training. Walking WILL NOT build any "structure" in your body. Unless you're walking with a heavy weight vest or heavy backpack.
@@user-sg8kq7ii3y
Walking builds "structural fitness" in a few ways: First, walking has been shown in many studies to help build and maintain bone mineral density, especially in older adults. As your bones are a critical component of your "structure", this seems like an important component of structural fitness. Second, ligaments and tendons adapt to chronic mechanical loading, so any exercise that repeatedly works these tissues will help them become stronger and more resilient. Finally, any exercise that progressively overloads your muscles will make those muscles become stronger. It does not matter if that exercise is walking, running, or resistance training, progressive overload is a primary training principle in training for every sport. Simply put, when you overload your muscles, they grow back stronger. Certainly this adaptation can be greater with resistance training as you suggest, but it's not correct to assume that resistance training is the only thing that causes your muscles to adapt. If this were so, there would be no point in running training plans. Instead, we'd all simply lift weights and then go run marathons.
I suspect you are somehow confusing hypertrophy (increasing muscle size), with fitness. There are actually multiple components that makeup "fitness" such as overall health, strength, endurance & power. That's important here because we have to consider all of those things to determine if walking is doing what to OP suggested. I can't speak for the OP in terms of their definition, but I define "structure" as your bones, ligaments, muscles and tendons. It's pretty obvious that walking does help your structures physiologically. If you don't believe me, that's fine, I suggest you look at the available science. I think you'll find walking is a great way (especially for older adults), to keep their structures healthy and fit.
Brisk walking is consistently proven to be great for health and fitness, don't worry about the skeptics.
Oh please get ultra runner Sally McRae on for an interview! She's such an awesome person and has a great story to boot!!
TRC Meets; I know someone that got ran over my a Mack truck on a bicycle and lived, went on to do the Honolulu marathon and will be doing Munich marathon this October.
I like the exercise bike once a week and as Sarah said its a good excuse to watch some TV. Hillwalking/hiking is also something ive been doing but its more of a once per month activity rather than once per week.
Doing my first tri in the summer. Started high millage of cycling at the start of the year. Certainly improved my running 🏃♂️😁
Yes, especially as you get older, strength and conditioning come even more essential. Jump rope, squats, bench, and so on to keep your body strong for the constant impact of running.
I only run 2 maybe three times a week and focus more on strength and conditioning work.
Interesting. I’m 51 and I’ve been running for 2 years and never weight train. Do you follow a certain program or did you make your own?
I love swimming. Lane after lane. Never been bored.
As a real keen cyclist my mate i go out with loves it when i refer to it on strava as cross training!
I have added a 1 hour elliptical session into my marathon training on the Monday instead of my 5 mile easy run. I also do 30 mins of elliptical on the friday with 30 minutes gym work. Elliptical is fantastic, it is a good exercise for the glutes and cardio without putting strain on the legs
I don't run and have absolutely no intention of ever running (plenty of other sports), but I love watching your channel and listening to your podcast
Firstly great to see the pod on RUclips every week now! Secondly I cross train because it's fun! As an ex-triathlete I love the challenge of getting out on a ride or in the pool and it means I can catch up with friends that don't necessarily run. I double the time I'd run so for zone 2 I do 2hrs on the bike rather than 1hr run. As zone 2 is about mitochondrial development and fat burning it really doesn't matter if you run, cycle or row etc.
Butterfly is the most difficult - but hard as hell. But the feeling of doing butterfly well cannot be beaten.
as someone who goes to College full time, its really hard for me to swim and run at the same time.which sucks for me cuz i really,really love both.any tips?
21 degrees C in the south of Adelaide, Australia today, just nice 🌞
Yeah, i get heckled a lot while running and I'm a 6ft, big guy. I can only imagine what it's like for young women on their own.
TRC meet Michael Chitwood. He created the Team World Vision running charity for clean water and has helped take it international and helped 1000's. His origin story as a runner is a great story as well.
Yes! Aussie here too ❤
I'd like to suggest TRC meets Sally Gibbs, who has just set a new record for 5000m in W60 age group. Sally also holds the 10000m record. She's really dedicated to supporting running in the community (Whanganui in New Zealand), and what makes her achievements even more impressive is that she only took up running at Masters level. She's currently training for the Boston Marathon.
Sarah says she'd want to run in Australia if it's warm - The Parkrun I was at 3 weeks ago was 30°C and 80% humidity when I finished running around 8.30am. This was in a town that had a max temp of 49.3°C a few weeks prior.
hey man, I was just injured... (hamstring) did the last half my training on the elliptical and still hit my race goal that I made before the injury... I say the elliptical has pretty good transfer, especially if using same heart rates, cadence and swing your arms like youre running instead of using handles to put all the work on the legs.
Im trying to stay in zone 2 but keep going up to 3. Just have to walk when it does that. Would love one day to run at 130bpm at 4or5 km pace 😅
Can attest to the different muscles used cycling vs running. Back in 2017 did maybe a half mile run and the next day calves were so tight it was not easy to talk, cardio wise it was no problem having ridden over 5k miles a year the previous few years. Suggestion for Andy.. a triathlon.. he swims, has cross trained on a bike and runs :)
I final caught up with all your videos 🎉🎉🎉
Sarah, I want to see you try a triathlon! Triathletes always cross-train, so we know the advantage of mixing things up. Or, even better, try a hyrox race. Those 1km repeats will be no problem for you.
Running is my cross training. Well, it was and then I ditched cycling to run a marathon which I completed last month. Now I'm on the fence as to whether I should train on my bike or stick to running
Regarding swimming headphones. I have a chronic knee problem which takes some management, which involves aquajogging. This is only made tolerable using my Shokz Swim, which is a bone conducting MP3 player. You can also buy headphones for swimming that go on your ears.
100% with Rick on butterfly!
My parents had me in the pool before I could walk and I swam all through school until I was 17. Took a 10 year hiatus except for one (1) triathlon, joined an adult league this year, and now twice a week I get to log Strava activities that impress my fast runner friends🤣🤣 literally the only time they'll describe me as "speedy"
About 21 degrees Celsius in NW Tasmania
TRC and Spencer Brown, “the athlete special”
I do weekly long 3-4 hour bikerides in zone 2, as a complement to 4 running sessions a week, strange thing is the VO2 max for running increases and are we higher then my bike VO2 max according to Garmin
I Would love to see a crossover episode discussing Zone two and crosstraining between you and GCN. At least 30-40 minutes of podcast style.
I’ve been running for the last year and have worked up to a half marathon. I’m trying to get to a 27 minute mile from 29:38. If I focus on zone 2 training, I can’t increase my cadence to more than 155. If I get my cadence to 160 or higher, I’m generally in zone 4. Which is more important as a beginner: increasing cadence or running in zone 2?
Listening from New Zealand. It is warm today.
Cycling makes running hills easy.
I was a competitive swimmer for years. I associate being in a pool with boredom and torture. I’ll never understand people who go to a pool to relax and hang out. I have no clue what to do in a pool except swim laps and be tired.
I'd love to listen to the chat between TRC team and Natalie Dormer who is Game of Thrones star but also a marathon runner!
Speaking of cross training, I, as soneone who runs 7 days a week, but does no strength training at all, am registered for a Hyrox Doubles race together with my sister, who is at the gym 7 days a week lifting weights, and does no running at all. For the last 6 weeks or so, I have been done a bit of lifting while my sister has done (or at least claims to have done) some runs. Race day is 4 weeks from today, we'll see how it works out.
Let us know how it goes!!!
Speaking as a Hyrox athlete, you as a runner will boss it, just get your sister to do the sled pushes and lunges!
So, on average, you're well prepared as a doubles team.
There is a wine marathon in France. You could participate.
Keep in mind Zone 2 range for cycling will likely be lower than Zone 2 range for running.
could you elaborate? Can confirm that my heart rate while biking is often lower than while running, even when I go really hard on the bike, but I don't really know anything more than my personal experience when it comes to heart rate zones.
@@kenanjones3481 as I understand it, it has to do with the number of muscles being used and blood flow needs for oxygen/fuel/clearing etc. If you try to get your hr while cycling to your hr of Z2 running your breathing and perceived effort would be much higher. To get real Z2 of each you would need to get tested for each.
TRC meets - Russ cook aka hardest geezer 👌🏻🤩
Good podcast but one question. What are olipticals
Good effort Jasmine
Would Andy consider doing the master world championship in Sweden this year?
TRC meets Ronnie O'Sullivan? He loves his running.
Newfoundland is 30 mins different to Canada, Nepal 15 mins to India!
I didnt learn to swim at school and the idea of learning it as an adult really intimidates me. I did learn doggy paddling and a bit of breast swimming in a course my parents paid for when I was 7. Cycling it is for me when I dont feel like running. Much easier to stay in zone 2!
I really feel you on the swimming aspect! I was actually quite good at swimming as a child, but after not swimming properly for 20 years, the level of embarrassment and fear of doing it wrong is really strong, so you're definitely not alone in that :)
Go Perth Western Australia 🇦🇺
Yay AUSTRALIA!!!!!
Andy saying rhr 60 and max 180 has me wondering if he’s looked forward in time knowing I’d be watching 😅 too weird! Rhr is more like 55 but still too darn close!
My results for cycling in Z2 is I got bored AF.
So glad you enjoyed Dublin, I’m from about 10 miles south of Dublin
You should run the Dublin marathon
You guys should do these live and take super chats. Just sayin.
TRC meets Ben Parkes/Sarah Place would be a most excellent crossover! Ben came back from a pretty serious broken ankle where he was told he’d basically never run again and Sarah’s an ultra runner who’s tackled things like Arc of Attrition and various UTMBs.
Also Harry Morgan of the Jog On channel seems like someone who’d be up for a chat!
TRC meets with Mitch ammons
What about the guy who drank a glass of wine at every mile in London Marathon?
To me it seems like cross-training carries a significant risk of triathlon.
Hayden wilde and Alex Yee on how they train for the Olympics...oh, hey, Sarah, be a little kinder to the 2 guys. It's becoming a bit much
A 5k is in Z5? I treat Z5 as anaerobic so 200m or 300m efforts. Most of my 5k PB efforts would be Z4 with just the last 700m maybe in Z5. Discuss.
I follow Nicola Forwood on you tube, she is an absolute inspiration and a beautiful soul.. She is a massive advocate 9f oarkrn but also does some crazy ultra stuff.. A fab person to chat to I would think x
As a former swimmer, I can't imagine saying swimming is boring any more than I'd say running is boring, but I guess to each their own ha ha. Also, the rests of the intervals were brutal in practice - if you came in late on set, you'd have less rest, but at the most you'd get 15-20s of rest.
And freestyle, as odd as it sounds, is actually front crawl only, at least in the swimming world.
I would fully back those that have already urged TRC to chat with Jasmin Paris. OR maybe consider an interview with Lazarus Lake, founder of the Barkley Marathons.
Russ Cook Russ Cook for sure 👍🏼👍🏼
🇦🇺 👋
Why does Andy have a scar on his head? Did he fall or nick his head shaving?
My friend's daughter was doing swimming and basically ended up having a breakdown because of how cliquey and bullying the swimmers were.
She was really good, nationals and stuff, now she's doing olympic weightlifting and having a much better time.
Obviously I'm sure not all areas are like that but yeah.
Rolos oh Sarah, so disappointed in you, thought you had taste 😂
I tell we runners should train cross (country), rather than cross train...
please show us the aqua jogging in an actual pool please