We’re back in business friends! Less than a month until the Monument Avenue 10k and today was a perfect day to take a run and go for a walk around Richmond. Hopefully you’re on your way since setting up your goals, scheduling your training, and actually performing your routines. If you’re looking to make your training even more successful and fun, what better way than to cross train!

Cross training refers to different ways in improving performance, whether that’s on the job or running strength on the road. Doing a mix of routines that work out different parts of the body at the same time using your mind helps you strengthen and feel better about yourself. I wanted to share with you a couple of cross training techniques that work. Let’s go for it, Richmond style!

Looking to push yourself and define those calves? Try hill sprints – inclines and declines. Head over to second and Byrd Street (Belle Isle). You’ll notice the hill just goes up and goes straight down. Don’t just do one up and one done. Push yourself and go for five. This is a perfect way to work on the calves and quads, not to mention help with endurance and breathing control

Closer to Belle Isle on a good day, you might to climb and hop over the River Rocks. Again helps the quads, the calves, and arms.

Over in Byrd Park? Do some quick rounds around the trail, but take advantage of the chin up bars and monkey bars. Let your legs rest and put your arms to work by lifting yourself using the chin bar. Rotate and do dips to help work your abs. Let the monkey be your friend – crossing the monkey bars help the back, shoulders, biceps, abs, and lower body.

If you cannot head to your local park, you can do just the same cross training workouts at home or local gym. Setting up cones in your drive way and performing agility drills works just the same as the hill workouts. Even a jump rope helps work both the quads and calves. Heading over to your local sports equipment shop or Wally World, chin up bars are relatively inexpensive and fit in between your bedroom door.

You’d be surprised how sore you will get after doing a mix of cardio and cross training. As always, don’t forget to stretch!

Jason Yu is Partner and Director of Marketing for Social Media Solutions in Richmond, VA. His company specializes in Social Media Strategy and Online Reputation Management. Jason enjoys keeping active by running, swimming and working out on a daily basis. Jason has ran in over fifteen running races including the Monument Avenue 10K, Philadelphia Half Distance Run, Richmond Half-Marathon, and Xterra races. Interesting facts about Jason is that he is a music fanatic, macaroni and cheese connoisseur, and aspiring “mixologist.”