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I am going to being training for a half marathon. I know that there are a couple of cross training days in the schedule each week. My question is...are there things I can do to cross train without going to the gym or having a pool? Does walking count? I don't really want to get a gym membership, but I will if I have to.
I am in the same situation - I run regularly and did a half-marathon last month, but I don't want to join a gym. I have a set of core strengthening exercises that I do with my exercise ball that help to build my core strength which should help avoid some injuries. I also have a rower that I try to use at least twice a week but I absolutely hate, hate, hate rowing!
I asked this question at the gym once when I had a free training session with a personal instructor. The answer is definitely yes. There are lots of good exercises you can do with the ball. What he actually suggested was 5 press-ups, 10 sit-ups, 10 squats then 5 chin-ups. Do this as quickly as possible and when you have finished the chin-ups go back to the press-ups. Believe me it is very good cardio training and you are exercising lots of muscle groups at the same time.
If you can't do chin-ups at home because you have no bar then you can skip this part or if you have a bar and can't lift your whole body weight from a straight arm then start with arms a bent enough that you can do it (use a chair to help if needed).
I've done a couple of half-marathons and although walking is better than nothing, running or jogging is much better. Probably obvious but building your way up to the distance is the best way to go. Do 3 miles a few times then 5 a few times then 7, then 9 and after that you should not have too many problems with the half-marathon.
Perhaps you've done it already, I see this post is a few weeks old. How did it go?
There are a lot of things you can do to cross train without a gym.
--walking is a great exercise for cross training. When you do a long run, do a walk the next day.
--if you have a bicycle, ride a bike for a long ride
--Core exercises are extremely important, make sure you are doing tons of sit-ups/supermans etc.
--exercise your hamstrings separately as they don't get proper strengthening from just running.
--make sure you keep to a running schedule doing several short runs a week, and one long run each week.
Do you have a playground nearby? It may sound weird, but you can get a really great workout on the climbing structures. I've been working out intensely at-home for several months. Yesterday, my trainer and I spent an hour at the school playground, and I wanted to die this morning when I woke up! My shoulders, in particular, are killing me.
On another note, I also use a Swiss ball for my at-home workouts. You can use the ball like a weight bench and work out your core with every exercise.
Do you have a playground nearby? It may sound weird, but you can get a really great workout on the climbing structures. I've been working out intensely at-home for several months. Yesterday, my trainer and I spent an hour at the school playground, and I wanted to die this morning when I woke up! My shoulders, in particular, are killing me.
On another note, I also use a Swiss ball for my at-home workouts. You can use the ball like a weight bench and work out your core with every exercise.
* Standing jumps up onto a knee wall
* Step-ups onto a knee wall
* Pull-ups, several versions
* Push ups, several versions
* Upside-down crunches (hanging from the monkey bars)
* Shoulder dips
* Planks
* Climbing on the rope wall
That's what I can recall off-hand, but there was obviously more. Basically, we acted like six-year-olds for an hour or so, then I ran home. I didn't think it was all that hard of a workout...until this morning!
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