Most runners know that running shouldn’t be their only form of exercise. Yet many aren’t sure why or how they should cross train and what’s the best cross-training for runners.
Benefits of Cross-Training for Runners
Cross-training is any sport, exercise, or activity that supplements your main sport. Whether you’re a beginner runner or an experienced marathoner, you can benefit from cross-training. Here are several reasons why runners should incorporate cross-training into their routine:
It helps balance your muscle groups. Cross-training helps strengthen your non-running muscles and rests your running muscles. You can focus on specific muscles, such as your inner quads, that don’t get worked as much while running and may be weaker than your running muscles. Cross-training maintaining (or gaining) cardiovascular fitness, and provides balance to your muscle groups.
It reduces your chance of injury. By balancing your weaker muscles with your stronger ones, you’ll help prevent injuries. Participating in low-impact cross training activities, such as swimming or water running, will also lessen the stress on your joints, which can be injury-prone areas for some runners. Even if you absolutely love running all the time, doing some activities other than running can help you avoid being sidelined with an overuse injury, thus increasing your overall running time.
It will maintain or even improve your cardiovascular fitness. Many cross-training activities are great cardiovascular workouts, so they build on those similar benefits of running. One study found that the training effect on VO2max (the maximum capacity of an individual to transport and use oxygen while exercising) transfers between cycling, running, and swimming. So, whether you swim, bike, or run, you’re getting very similar benefits.
It will keep you from getting bored with running. Running day after day will eventually burn-out even the most dedicated runners. Cross-training gives runners a much-needed mental break from running, which is especially important for those training for long-distance events such as marathons. After a cross-training day, you’ll feel more fresh when you get back to running.
You can continue to train with certain injuries. Runners suffering from injuries are sometimes told by their doctor or physical therapist to take a break from running. But, with certain injuries, it’s possible to continue with cross-training so runners can maintain their fitness, while giving their injuries the proper time to heal.
Cross-training can help injured runners feel more positive and deal better with the frustration and emotional impact of being sidelined from running. Even if you’re not injured, it’s good to have cross-training already in your regular training routine, so it’s not that difficult to transition to cross-training if an injury does pop up.
Best Cross-Training Activities for Runners
Runners sometimes ask me what the best cross training activity is for runners and I throw a question right back at them: “What activity do you enjoy the most?” The most important criteria in choosing a cross-training activity is that it’s something you enjoy doing. If you don’t like it, you’re not going to be motivated to do it. Here some other reasons why runners may choose one cross-training activity over another:
- The cross-training activity works muscle groups that you want to strengthen.
- You’ve always wanted to learn the activity.
- You have friends who participate in the cross-training activity, so they can guide you and help keep you motivated.
- You’re dealing with an injury and the cross-training activity lets you get a cardiovascular workout while still resting and not aggravating your injury.
Here are some popular cross-training activities among runners:
Cycling or Spinning: Cycling and spin classes are excellent low-impact ways to boost your cardiovascular fitness and strength, especially in major muscles such as your quads and glutes. Spinning is popular at many gyms, so classes are easy to find and a nice alternative to outdoor exercise when the weather is bad.
Walking: Walking is a great low-intensity activity to substitute for an easy running day, especially if you’re recovering from a long run or speed workout. While the cardiovascular workout might not be exactly the same, you’ll be exercising the same muscles you use when running. With certain injuries, you may be able to walk pain-free, and walking at a fast pace is a good way to maintain cardiovascular fitness while you’re recovering.
Strength Training: One of the best non-running activities for runners, strength training allows runners to improve the strength in their running muscles, create balance between unbalanced muscle groups, and focus on keeping their legs strong during injury recovery. You can do either resistance training, where you use your own weight for resistance (like these leg strengthening moves), or weight training, where you use weights for resistance. Strength training is an excellent opportunity to strengthen your core, which helps runners avoid fatigue and maintain proper running form.
See also: Strengthening Workout for Runners
Cardio and Strengthening Workout for Runners
Yoga: Yoga offers some of the same benefits as strength training, since you’ll use your body weight as resistance to strengthen your muscles. You’ll also improve your flexibility. Many runners find yoga a great way to relax and cool down after a long run or tough workout.
Swimming: Swimming is a great cross-training activity for running because it’s not weight-bearing, so there’s no stress on your joints. It allows you to build strength and endurance, as well as improve flexibility. It’s an excellent balance for running because you’ll really work your upper body, while giving your leg muscles a bit of a break. Swimming is especially recommended for people who are prone to running injuries, or are recovering from an injury. Some runners also find it very relaxing, meditative, and a welcome change from running.
Elliptical: You’ll get a great total body cardiovascular workout on the elliptical machine, which provides the feel of classic cross-country skiing, stair climbing, and walking all in one. You can program the machine to move in either a forward or backward motion, and even change the lateral width on some machines, so you’ll work all the major muscles in your legs. Because the muscles used on the elliptical are similar to those you use when running, the machine is a good low-impact alternative if you’re injured. Just make sure that you use enough resistance to get yourself sweating and your heart rate elevated, since it can be tempting to go a little easy on the elliptical.
Water Running: Water running is a great alternative for injured runners or as a substitute for an easy running day. It’s also a smart way to get in your runs during hot and humid weather. While you can run in the water without floatation aids (vests, belts, etc), your workout will be more effective with them.
Cross-Country Skiing: With cross-country skiing, you’ll get great cardiovascular workout and focus on many of the same muscle groups as running. You’ll skip all of that the pounding on the road, so it’s a great cross-training activity for runners with injuries. You’ll also work on your flexibility, as the gliding motion stretches your hamstrings, calves and lower-back muscles. Plus, it’s a great way to enjoy the outdoors during the winter months. And if there’s no snow to be found, you can always use an indoor ski machine, which provides a very similar workout.
See also: Winter Outdoor Cross-Training Activities for Runners
Hiking: Hiking is an ideal cross-training activity for runners to enhance performance and overall fitness. You’ll also diversify your workouts and reap the benefits of hiking, such as building strength, endurance, and mental resilience, as well as preventing burnout and injuries.
Ice or Inline Skating: Inline or ice skating is also another no-impact sport (as long as you don’t fall!) and it’s a great activity if you’re recovering from shin splints, Achilles tendonitis or knee injuries. You’ll really work your quadriceps, glutes, and lower-back muscles.
Rowing: A fantastic cardiovascular, low-impact activity, rowing strengthens the hips, glutes, and upper body. Just make sure you learn proper the rowing technique to maximize the benefits of it and avoid getting injured.
When Should Runners Cross-Train?
The amount of cross-training you do really depends on how much you typically run and whether you’re injury-prone or dealing with an injury. In general, if you’re a recreational runner, try to supplement your three to four days of running with one to two days of cross-training.
If you’re a competitive runner or you’re training for an endurance race like a marathon and you run four to six times a week, try doing at least one low-intensity cross-training workout (can substitute for an easy run) and two sessions of strength training or yoga a week. Cross-training is a great way to recover from an intense speed workout, a race, or a long run.
If you’re sidelined from running due to an injury, you may need to cross-train more frequently. Talk to your doctor or physical therapist to get advice on how much you should cross-train and what activities are recommended for your specific injury.
It’s good to be flexible when it comes to working cross training into your running routine. Some runners may hit periods in their training when they are feeling bored or not motivated to run and cross-training can be a great way to work through it. Taking a couple days off from running each week to do some yoga, swimming, or other activity can help you start to look forward to get back to running.
