Summer is a great opportunity to rest the body and mind from daily stress and regenerate. However, despite the high temperatures, many people cannot give up sports. Therefore, summertime becomes the perfect occasion to practice alternative sports: we present 7 great alternatives to running for the warmer months, and their integration into the running.COACH plan.
To improve performance in a sport, training specifically for that discipline remains the best method. However, prolonged practice of a single sport activity can lead to some long-term troubles, such as overload and injury. This is why alternative training is particularly useful in athletic progression, as it offers different stimuli to the body: different muscle groups are trained, unusual motor gestures are developed, as well as coordination, balance and joint mobility. In addition, the weekly training volume can be increased without increasing the risk of injury, and you can work in different energy thresholds.
In summer, practicing alternative sports makes even more sense: in fact, it is useful for escaping the sweltering heat while still taking advantage of the good weather and is often easily supplemented during vacations.
Here are 7 alternative sports for your summer:
Water sports
SWIMMING
Swimming is the perfect summer activity for maintaining fitness and cooling off during high temperatures. This all-around sport engages all muscle groups, improving both cardiovascular endurance and muscle strength. Because of the reduced impact on the body caused by water, swimming is a great option for relieving stress on the musculoskeletal system and reducing the risk of injury.
AQUAGYM
Aquagym is an ideal activity for regeneration and in very high temperatures. It is extremely beneficial for the tendon-ligament system, and the low impact of water on joints makes the sport accessible to people of all ages. It helps improve balance, tone muscles, increase cardiovascular endurance and is suitable for all fitness levels. In addition, due to the running-like movement, high intensity intervals can also be simulated.
SUP
SUP (stand up paddling) has become very popular in recent years because of its versatility and the many benefits it offers for the body and mind. It is an excellent complement to the cardiovascular activity of running, as it promotes balance and endurance. Constant instability stimulates and engages the abdominal, leg and core muscles. It also develops concentration and coordination. If the exertion becomes intense and you start sweating too much, you can always dive into the water to cool off easily 😉
CANOEING AND KAYAKING
And to conclude with water sports, we recommend you try canoeing and kayaking. These activities offer a combination of strength training, cardiac exertion and an experience immersed in nature. You can explore hidden bays and remote islands, stimulating your arm, shoulder and core muscles while improving coordination and balance. Windsurfing and kitesurfing are also attractive alternatives, as they require considerable physical and mental exertion.
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Sports on land
CYCLING
Cycling is a great way to explore your natural surroundings and enjoy the beautiful summer weather. Whether you choose a road bike or a mountain bike, this training sport strengthens legs, improves endurance, and promotes cardiovascular health. Also, cycling stresses the tendon-ligament system less than other activities, promoting muscular versatility by utilizing different muscle groups. There are numerous cycling routes that allow you to explore new places and discover breathtaking views.
A cycling session can effectively replace any type of running training, such as long run, interval training, or tempo run. Long runs and endurance runs can be done on a bicycle, with longer durations than running. On the other hand, interval and tempo run workouts have the same duration whether cycling or running. For example, you can substitute a 90-minute long run for a 2.5-hour bike ride-you will find the corresponding workout duration directly in the training plan. Alternatively, you can combine the two sports: for example, run for 45 minutes and then add a 75-minute bike ride.
TREKKING
If you love nature and want to spend time outdoors, hiking is a perfect option. Exploring mountain trails and paths provides a full body workout. Despite being a less cardiovascularly demanding activity than running, hiking has many benefits, such as improving strength, endurance and reducing stress. In general, walking is always an excellent alternative to endurance running and long runs.
Still in the context of the mountain, it is worth considering another activity that has exploded in the last 10 years: climbing. Without a doubt, this sport makes it possible to get in touch with nature, improving elasticity, concentration, agility and muscle strength.
BEACH VOLLEY
We conclude with a fun and challenging sport to play at the beach during summer holidays: beach volley. This activity involves all the major muscle groups of the body, developing strength, agility and endurance. Walking barefoot in the sand is also an excellent workout for proprioception, as the foot constantly adapts to the uneven ground. In addition, you often have the opportunity to cool off by jumping into the sea or pool after you sweat under the scorching sun 😉
Integration of alternative sports into running.COACH plan
In running.COACH training plan, you can replace each running session with an alternative activity. The appropriate duration for the workout involved will always be indicated. Listed below are some suggested alternative activities to the 1.15h long run:
