When you are runner, cross training is so important. I cannot stress it enough! You need to develop strength especially in your core and glutes! Your core consists of your stomach, back, and hips. Core strength improves performance and reduces injury! But don’t forget your glutes! Unfortunately, I learned this lesson the hard way. My weak glutes caused injury and took me off the running trail for a good month. Glutes hold our pelvis level and steady, extend our hip, and propel us forward. Weakness in the glute can cause Illiotibial Band Syndrome, runner’s knee, and achilles tendinitis.
Since my injury, I cross train three to four days a week depending on my running schedule. Right now I am training for my third half marathon and have come up with a cross training and half marathon training schedule using 21 Day Fix Extreme. You could apply the same schedule to 21 Day Fix as well.
A few suggestions on Cross training:
- Don’t do cardio on your run day. You don’t need the double dose. You could pair say a 3 mile run and Upper Fix or Pilates Fix. This would get you to a good solid hour of exercise.
- On your long run days, skip the 21 Day Fix or 21 Day Fix Extreme workout. Why double up and risk injury or over-training.
- Make sure to leave a day for rest. Active rest is fine with Yoga Fix Extreme. ALWAYS have a rest day! Your muscles need time to repair and recover.
- One or two days before your long runs add an extra yellow container. Also, on the days of your long runs say 8-9+ miles is okay to bump up a calorie level.
- Do use Beachbody Performance Hydrate during your long runs to support hydration, replace electrolytes lost, fuel working muscles and improve endurance.
- Most importantly listen to your body!
| Sunday AM | Monday | Tuesday | Wedneday AM/PM | Thursday | Friday | Saturday | ||
| Week 1 | Pilates Fix/3 mile interval run | Lower Fix | 3 miles | Upper Fix/3 miles at Tempo | Dirty 30 | Yoga Fix | 4 mile run | |
| Week 2 | Pilates Fix/3 mile interval run | Plyo Fix | 4 miles | Upper Fix/3 miles at Tempo | Dirty 30 | Yoga Fix | 5 mile run | |
| Week 3 | Pilates Fix/3 mile interval run | Lower Fix | 5 miles | Upper Fix/3 miles at Tempo | Dirty 30 | Yoga Fix | 6 mile run | |
| Week 4 | Pilates Fix/3 mile interval run | Plyo Fix | 5 miles | Upper Fix/3 miles at Tempo | Dirty 30 | Yoga Fix | 7 mile run | |
| Week 5 | Pilates Fix/3 mile interval run | Lower Fix | 5 miles | Upper Fix/3 miles at Tempo | Dirty 30 | Yoga Fix | 8 mile run | |
| Week 6 | Pilates Fix/3 mile interval run | Plyo Fix | 5 miles | Upper Fix/3 miles at Tempo | Dirty 30 | Yoga Fix | 9 mile run | |
| Week 7 | Pilates Fix/3 mile interval run | Lower Fix | 5 miles | Upper Fix/3 miles at Tempo | Dirty 30 | Yoga Fix | 10 mile run | |
| Week 8 | Pilates Fix/3 mile interval run | Plyo Fix | 5 miles | Upper Fix/3 miles at Tempo | Dirty 30 | Yoga Fix | 11 mile run | |
| Week 9 | Pilates Fix/3 mile interval run | Lower Fix | 5 miles | Upper Fix/3 miles at Tempo | Dirty 30 | Yoga Fix | 12 mile run | |
| Week 10 | Pilates Fix/3 mile interval run | Plyo Fix | 5 miles | Upper Fix/3 miles at Tempo | Dirty 30 | Yoga Fix | 8 mile run | |
| Week 11 | Pilates Fix/3 mile interval run | Lower Fix | 5 miles | Upper Fix/Easy 3/4 miles | Rest | Rest | Half Marathon |