For most of us, our time available to train for a race is limited by work, family and life’s more pressing issues. This can lead to either-or situations: “Should I run Friday or go to a cross-training spin class?”
You may recall a Broad Street Run training post from last year called “Why You Shouldn’t Skip Your Cross-Training Days.” In this post, I outlined four different types of cross-training activities: cardiovascular exercises, strength, flexibility (or what I call mobility) and drills. I included what they were, why you should do them and how to incorporate them. While I still recommend everyone should be cross training, not everyone should spend the same amount of time and focus on cross training. How much and what type of cross training you should be doing varies greatly depending on your experience level and goals.
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Photo courtesy Unite Fitness
Well, this is awesome: As all you loyal Be Well Philly readers out there already know, Unite Fitness is opening a second studio in Rittenhouse this fall. And to celebrate and give folks a peek at the new space, they’re putting on an everyone-is-welcome free cross-training run that they describe as a “fitness scavenger hunt that will get your hear and muscles pumping.” Intrigued? Us too.
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“Wait, you’re telling me I have to do more than just run?”
Yes, that’s exactly what I’m saying. If you want to be the best runner you can be at this year’s Broad Street Run, you need to add activities other than running to your training. You need to cross-train.
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You know the Philadelphia Bridge Running and Happy Hour Training Program that only happens in the spring? Well, the program has been so popular that organizer Carl Ewald, also the race director for the ODDyssey Half Marathon, has decided to bring it back for the fall race-training season, but with a few twists.
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Your workout instructions this week? Take advantage of this beautiful weather and get outside for a run, people! Find your favorite running trail (we’ve got a ton of great options here), grab a running buddy, and get moving.
During your run, you’re going to make a few pit stops — every few minutes, you’ll stop at at a bench, a big rock or some stairs — to do a strength-training circuit one time through. Then get back to your run, and stop again in a few minutes for another round. Aim to do the circuit five times throughout the course of your run — and more if you’re feeling ambitious.
See the strength-training circuit below. Happy trails, friends! Read more »
On Saturday, local gay-owned gym Unite Fitness hosted its first-ever day of working out dedicated to gay men. #GayMenUnite was a free, hour-and-fifteen-minute cross-training workout that included 30 minutes of cardio intervals, 30 minutes of strength training, and 15 minutes of yoga stretch and relaxation. Unite Fitness owner Gavin McKay tells me the venture was a huge success, bringing together 40 local gay dudes for bonding, exercising and a boozy post-workout brunch at Penn 6, another gay-owned establishment just around the corner. Participants also donated more than $300 for the Movember Foundation, an initiative fittingly aimed at “changing the face of men’s health.”
So, with all the success, can we expect another #GayMenUnite in the near future? “Lots of guys asked us to do it again, even weekly or monthly so you can be sure there will be another,” says McKay. He even hinted that he may host a #LesbiansUnite, so keep your ears open for that one, too.
McKay shared some photos of the afternoon. Check them out below: