The Cross-Training Diversion 

(aka Doing Other Stuff So You Don't Hate Running): 

Running can be monotonous. That's why cross-training is your friend. Swimming, cycling, even that weird Orange Theory class your neighbor keeps inviting you to – it all helps build overall fitness and can prevent overuse injuries. Plus, it gives you something to complain about other than running.

Now, you might be thinking, "But I'm am training for an ultra! Shouldn't I just be... well, running?" And you're right, running is key. But focusing only on running can be a bit like only ever eating one type of food – eventually, you're going to miss out on some vital nutrients and maybe even get a little sick of it! Cross-training brings in those "nutrients" for your body and helps you become a more well-rounded and resilient athlete.

Let's break down why walking, weight work, and cycling, in particular, are your ultra-running buddies:

Walking: Your Unsung Hero

You might scoff, "Walking? I run 50 miles!" But trust me on this one. Walking is pure gold for an ultra runner, especially when you're talking about those grueling races. Think about it: during a 50k, 100k, or even longer, there will be times when you have to walk. Maybe it's a super steep climb, your legs are feeling a bit trashed, or you need to fuel up properly.

 * Why it's awesome: Walking helps build muscular endurance in slightly different ways than running. It can be less impact on your joints, giving your running muscles a bit of a break while still keeping you moving and your cardiovascular system engaged. Plus, practicing efficient walking techniques during training will make those forced marches in a race feel way less taxing.

 * Cheap & Easy Ideas:

   * Power hiking those hills: Instead of always trying to run up every incline, embrace the power hike! Focus on strong, deliberate steps, using your arms for momentum. You don't need any special gear, just find some hills!

   * Recovery walks: After a tough run, a gentle walk can help flush out lactic acid and reduce muscle soreness. Just lace up your shoes and stroll around your neighborhood.

   * Long, easy walks: On your "off" days, consider a longer, relaxed walk. It keeps your body active without the pounding of running and can be a great way to explore local trails.

Weight Work: Building Your Inner Fortress

"Weights? For running?" Absolutely! Think of weight training as building a strong foundation for your running house. It helps protect you from injury, makes you a more powerful runner, and can even improve your efficiency.

 * Why it's awesome: Ultra running isn't just about leg power. Your core, hips, and upper body play crucial roles in maintaining good form, especially when fatigue sets in. Stronger muscles around your joints also act like natural stabilizers, reducing the risk of tweaks and strains.

 * Cheap & Easy Ideas (No Gym Required!):

   * Bodyweight exercises: These are your best friend! Squats, lunges (forward, reverse, lateral), planks (various types), push-ups (on your knees if needed), and glute bridges are all fantastic for building strength relevant to running. You just need your own body!

   * Resistance bands: A set of resistance bands is super affordable and versatile. You can use them for exercises like banded walks (great for hip strength), clamshells (for glute activation), and even upper body work.

   * Household items (be careful!): You can get creative with things around the house. Filled water bottles or jugs can act as light weights for exercises like bicep curls or overhead presses. Just make sure they're secure!

Cycling: Low-Impact Cardio and Muscle Variety

Cycling is like giving your running legs a bit of a holiday while still getting a fantastic cardiovascular workout. It engages different muscle groups and can be a great way to build endurance without the constant impact of running.

 * Why it's awesome: Cycling is much kinder to your joints than running, making it a great option for active recovery or when you need to reduce your running volume. It also works your quads, hamstrings, and glutes in a slightly different way, which can help balance out the muscles used in running. Plus, it's a fun way to explore your surroundings!

 * Cheap & Easy Ideas:

   * Dust off that old bike: If you have a bike sitting in the garage, pump up the tires and get it rolling! Even short, easy rides can be beneficial.

   * Find local bike paths or quiet roads: You don't need fancy mountain biking trails to get a good workout.

   * Consider borrowing a bike: If you don't own one, see if a friend or family member has one you can borrow occasionally.

Putting It All Together

The beauty of cross-training is that it doesn't have to be complicated or time-consuming. Even incorporating 2-3 short sessions of walking, bodyweight exercises, or cycling into your week can make a significant difference. Think of it as an investment in your long-term running health and performance.

By embracing these different forms of movement, you'll build a more resilient body, reduce your risk of injury, and become a more well-rounded athlete ready to tackle those incredible ultra distances with strength and confidence. So, lace up those walking shoes, clear a little space for some squats, and maybe pump up those bike tires – your body will thank you on race day!