Well, I just got past a knee injury and am back running pain-free again for the most part. That is, until last weekend.

I developed a pain in my right heel which makes it hard to stand on it at times. So, this is where the cross training comes in.

If this was summer time with good weather, I’d rely more on biking on the roads instead of running until the heel gets better. Luckily, I belong to a fitness club and am able to use their equipment for the sake of variety.

Ordinarily, I’d go for about a 4 or 5 mile run. Before going outside, I’d strap on the Garmin Forerunner 305. But with my heel the way it is, I did some cross training instead.

I spent the first 10 minutes on a lifecycle. The guy next to me was on a bike with a wheel that generated a slight breeze, so it was nice to get that during the 10-minute workout. After that, I headed over to the stairclimber for another 10 minutes. Then next to that, I got onto the elliptical trainer for another 10. By the time I was done, it was a great workout and didn’t even seem like 30 minutes.

None of this workout put any undue pressure on the heel, so it didn’t make it any worse for wear. I’ve done some occasional cycling on the stationary bike, as well as using the elliptical, but it’s been a while since I’ve been on the stairclimber. That’s the one I should add to the routine more often. This is good use of the calves and quads.

Even if you’re not dealing with an injury, cross training provides a diversion from the routine and targets some muscles differently than running. And this can only enhance your overall running fitness. To your good health!

Leave me a comment if you enjoyed my short article, thanks!

Lactic acid is produced when we run a workout and burn glycogen without oxygen. The harder and more intense the run is, the more lactic acid we create. When the lactic acid enters the blood, it breaks down into both lactate and hydrogen ions. Running feels more difficult as the rate of hydrogen ions increases. This makes it hard for the muscles to contract and contributes to that burning feeling after a good workout.

With enough training, we can stave off the hydrogen ions and delay the onset of the burning sensation. The goal is to run workouts that take you beyond your lactate threshold – easier said than done. But that’s the key to running faster with better endurance.

One way to push past your threshold is to do interval sessions on the track. For example, run four 400-meter repeats with short recovery periods. The recovery period in between could be only 200 meters. Each successive 400 will be more difficult than the last, but that’s all part of this good workout. Add this routine at least once a week to your regular workouts for better fitness as well as variety’s sake.