Weekly Cross Training Sessions

How many miles are logging a week? How are balancing your workout to prevent injury? Gone For a Run is now offering weekly cross-training sessions to help you reach your fitness goals with me, Jess Lynn, your virtual coach. I have been a fitness instructor and coach for over 10 years. I specialize in helping men and women achieve their athletic goals using a variety of modalities for endurance, strength, and mobility. My experience has taken me from training celebrities in NYC and the Hamptons to building studios coast to coast. Now I am based in Denver, Colorado and focus on making myself more accessible online. I have achieved multiple certifications over the years including Pilates, Yoga, Lagree/Megaformer, Rowing, Group Training, Certified Personal Trainer, Health Coach, and more. Continuing education is very important for me to be able to take the best care of my clients and stay ahead of the curve so every year I enroll in a new program to stay current.

The cross training program developed for Gone For a Run is focused on runners. The goal in this program is to help balance your body since, as runners, we tend to focus on the front and back movements, also known as the sagittal plane. By adding in cross training we work the other planes of the body to prevent injury and to strengthen our weak spots. In the program, we will focus on core movements which stabilize the torso. Why is that important? A strong core improves posture and speed, and ultimately gives you a solid foundation of strength for the rest of your body. You can expect to see planks as they are a great way to work the entire core, but there will be variety of exercises each week to keep things exciting.

What else can you expect? We will work on strength training each week and after each block of exercises I offer a stretch. I have been instructing yoga for 10+ years and a practitioner for 20 years, so you will see yoga postures incorporated in each class as well. The session starts with a warm up, we focus on lateral movements in each block of exercises and end with some stretching to work on our flexibility. The moves are timed so we can all perform the same exercise but take it at a speed that is best for you. Most exercises only require bodyweight but props can be added for a little variety (all props can be substituted for common household items).

An example of a block from our first cross training session included a bicycle crunch, glute bridge and leg raises. Bicycles are a standard core exercise but over the years I have had instructing, also an exercise that many perform incorrectly. In class I explain how to engage the abdominals as to not overuse the hip flexors. Healthy hip flexors are key in running better because they are the muscles that allow flexion at the hip joint and play an important role in your mechanics. To balance out the core we then move into glute bridges which strengthen the back, focus on stability in the pelvic floor and when performed after a series of ab moves will open your hip flexors back up.

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