How Spinning Can Help Your Running, aka I Love Spin!

I used to despise biking.  On my runner's legs, it was hard.  When I graduated grad school and had a real person job, I bought a bike that actually fit me and biking became a little better, but it was definitely not my favorite.

Enter one of my BFFs, Katie.  She gave me a free pass to join her at Lifetime and talked me into my first spin class.

It was love at first spin. (sight?)

The rest is history.  My spin class on Monday nights is something I look forward to every week.  For me, it is the perfect way to spend one of my days off from running.

Not only is spin class fun (the music is the best part), but it also can help your running!

Spinning can make you stronger without the impact! It is easier on the muscles and joints.  You can make it a strength workout by adding on the resistance.  Spinning also helps reduce your risk of injury as it works different muscles than running does.  Working out these muscles can help decreased muscle imbalances and make you a better overall runner.

Spinning is a great interval workout that activates both slow-twitch and fast-twitch muscle fibers.  A typical spin class changes workouts by song.  One song could work on low resistance and high speed, another could be rolling hills, and the next could be sprints.  The constant changes in focus, speed and resistance makes me push and give it my all for that one song knowing a (very short) rest is coming up.

Spinning has been shown to improve 10K race times by 9% and 5K race times by 3%.   Those numbers are huge! They could mean the difference between a PR or a near miss.

Recent studies have shown a correlation between foot cadence when running and pedal strike cadence while spinning.  Higher pedal stroke may lead to a higher foot cadence.  With your feet turning over faster, there is less time spent in contact with the ground and lower chance for injury.

Spin class also comes in handy when the weather is miserable.  When it's rainy or cold and snowy, I don't feel guilty substituting a run for a tough spin class.  Spin class (or riding my spin bike at home) always makes me feel like I'd had a good workout.

Do you cross train? What do you like to do?

What is the longest you've been sore from spin class? 2 days! Ouch!

Cross Training for Runners

Chris and I joined a gym this past weekend! We signed up for the recreation center in our town.  It’s a new facility that was built last year and it is fantastic! There’s an indoor walking and running track, a lap pool, classes, and tons of cardio and strength training equipment.

My goal for this year was to be more consistent with strength training and trying to throw in cross training when I could.  

And that hasn't really happened.

I’ve been able to take a long walk with Peyton 1-2 times a week and occasionally I will hop on the spin bike at home.  I’ve only been strength training 1 time a week. Oops.

I'm hoping this gym membership will rekindle my love for cross training, lifting weights, and, most of all, SPIN CLASS.

Yesterday I completed 30 minutes on the elliptical and then headed over to the weights to do a few back exercises.  My posture has been slacking lately after sitting in front of a computer completing all my end of the school year paperwork.  Yesterday I did lat pull downs, assisted pull-ups, and assisted tricep dips.  I finished up my workout with 13 minutes on the stair climber.  I climbed 157 flights of stairs!

What a horribly blurry picture.

Today my lats are super sore from yesterday's workout.

Today Peyton and I went outside to enjoy the nice weather and ended up walking 6 miles!

Seriously. It was beautiful outside!

I quickly ate dinner and then headed to spin. Holy crap was my butt kicked.  17.2 miles in 45 minutes.  Our resistance ranged from 11-16.  I think there was a puddle of sweat underneath my bike.

Did you know cycling is one of the best cross training for runners? It works the quadriceps which are not heavily worked during running.  It also targets the outer hips and the glutes to help keep your hips from going outwards as you run.

One the biggest ways to help avoid injuries is by working on muscle imbalances.  Cross training allows us to strength not worked (or over worked) by running.

Do you cross train? What do you do? How often?