By Jay Kumar
Correspondent
December 04, 2008 12:45 am On The Run Jay Kumar Last time around, I talked about cold weather running. This week, let's delve into alternatives to running when winter weather or an injury keeps you off the road. While there are certainly hardy souls who continue to run in the cold, there are plenty of others who would rather not. But this doesn't mean you have to stop running: there's always the treadmill. If that's not an option for you, here are some cross-training ideas to help you stay in shape until the warm weather and longer days return. Spinning or other cardio classes If you have a gym membership, chances are it offers exercise classes such as spinning, in which an instructor leads a group on stationary bikes through routines that simulate an actual bike ride. The riders adjust the tension on the bikes, increasing it for hills and lowering it for downhills. Classes usually include music to set the tempo; a good instructor can really get riders going. It's a killer workout. Gyms have diversified their class offerings to include aerobics, kickboxing, pilates, yoga, dance classes such as zumba, martial arts, and any number of new variations. All are good ways to mix things up. Weights In addition to cardio, weight training can be a valuable part of an overall workout program. This doesn't mean you have to start chalking up your hands and bench-pressing twice your body weight. If you haven't done any weight training in the past or don't want to gain too much muscle mass, then consider using weight machines like those in a Nautilus or Cybex circuit. They're a good introduction because you can start with really low weights and do so in a very controlled fashion. Most gyms offer lessons in how to use the machines. For a more advanced weight workout, use dumbbells, weight benches and other machines. If you're unfamiliar with how to design a balanced weight program that works all key muscle groups, it's best to seek out a personal trainer or even the advice of a friend or acquaintance who's already working out with weights. Don't try to figure it out on your own; there's a right way and a wrong way to lift weights. You don't want to risk injury. Cardio machines Gyms also have plenty of cardiovascular machines in addition to treadmills and stationary bikes. Elliptical machines offer a low-impact workout that can be preferable if you've got bad knees, but you may find that your workout isn't as intense as a run. Stair climber machines such as the Stairmaster and Stepmill can help you work up more of a sweat. With all cardio machines you can set the level of resistance, so if you don't feel like you're getting much of a workout, try setting a higher resistance level. If you're reading a magazine or watching TV while on the machine and not sweating much, chances are you're not getting a whole lot out of the exercise. Swimming Swimming is an excellent way to stay in shape while lessening the impact on the body. Even if you think you're in great shape, try swimming a few laps after not having done so in a long time and you'll find yourself huffing and puffing in a hurry. Sports My favorite way to get exercise is to play sports. Joining a rec league or just playing in pickup games can be fun and give you the competitive challenge that riding a recumbent bike just doesn't offer. In the winter, you can play basketball, hockey, indoor soccer, volleyball, dodgeball, tennis, and plenty of other sports depending on how hard you look. Starts and stops This Sunday, the 25th annual Mill Cities Relay will take place on a 27.1-mile course from Nashua, N.H., to Lawrence. Runners from area running clubs including the Beverly-based North Shore Striders, Salem-based Wicked Running Club and Topsfield-based Gil's Athletic Club will participate. Each club is entering five-person teams in a variety of age categories. The event finishes at the Claddagh Pub in Lawrence, where the post-relay festivities will take place. Go to http://www.millcities.com/ to find out more. ¢¢¢ Congrats to local runners who braved 20-degree temperatures to run the Philadelphia Marathon on Nov. 23. Top local finishers included A.J. Migonis, 30, of Magnolia, 2:36 (29th overall); Eric Dokken, 29, of Manchester-by-the-Sea, 3:08; Tim Walsh, 34, of Marblehead, 3:11; Nathan Hausman, 30, of Wenham, 3:13; Amy Ahearn, 23, of Wenham, 3:14; and Patrick Brennan, 39, of Peabody, 3:15. ¢¢¢ On the Run is a biweekly column about the North Shore running scene. Send any questions, comments, or news to jay.kumar@gmail.com. ***************************************************************** Upcoming races Saturday, Dec. 6: Third annual Reindeer Run 5K, Cabot Street YMCA, Beverly, 10 a.m. Register online at http://www.northshoreymca.org. Sunday, Dec. 7: Jolly Jaunt 2008 Danvers (5K and 1K Kids Fun Run), Beverly Hospital at Danvers, 480 Maple St., Danvers, 12:30 p.m. Special Olympics fundraiser. Contact Emma KarrlssonWillis (Special Olympics MA North Section), 100 Conifer Hill Drive, Suite 301-302, Danvers, MA 01923 or call 978-750-0632. Thursday, Jan. 1, 2009: Wicked Frosty Four, Old Town Hall, Derby Square, Salem, 10 a.m. Technical Shirts free for the first 200 applicants, post-race food and beverages. Contact Rich Tomlins (Wicked Running Club), 61 Lexington Circle, Swampscott, MA, 01907, call 1-781-572-5354 or e-mail rrtomlins@gmail.com. 28th Bud Light Hangover Classic 5K/10K, Salisbury Beach Center, 11:45 a.m. Starts at Bevie B's, 3 Broadway Street, Salisbury. Followed by optional ocean plunge. Contact: Bob Manning (Winners Circle Running Club), 1 Lorum Street, Newburyport, MA, 01950 or e-mail hangover@xenia.unh.edu. Visit http://coolrunning.com/eventcal/index.php for more race listings.
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