What is Cross-Training?
Cross-training refers to participating in different forms of exercises that supplement your running routine. The goal is to build strength and endurance in other areas of the body to improve running performance. Personally, I enjoy having a cross-training day to switch up my schedule because running can become mundane by the end of the week. It is important to give the body a break from the repetitive running motion, while still improving overall fitness.
But, why?
All runners should care about cross-training because it preserves the body and is simple to incorporate. Like rest days, cross-training exercises are flexible to meet individual needs. Furthermore, running puts a lot of stress on areas such as knees, shins, ankles, and hips. By engaging in different workouts, injury risk will decrease because the target will move to different muscle groups. Additionally, runners who cross-train usually partake in low-impact activities which reduces stress further.
Let’s face it, we all get bored. Having variety in a schedule prevents boredom, increases excitement, and can reignite your motivation to get moving. While it might seem counterintuitive, to become better at running, runners do not need to run all day every day. Cross-training enhances muscles that support running form, making you a stronger, more efficient runner.
Exercises to Try
Elliptical Training – While this exercise mimics the motion of running, it is significantly more low-impact giving the joints more of a “break”. This is a great option because most ellipticals have different resistance settings, making it as challenging as needed.
Rowing (My Favorite) – I love rowing because I do not have to spend a large amount of time on the machine to get a great workout in. It is a full body exercise that mainly builds upper body strength, improves endurance, and if you are me helps correct posture.
Strength Training – I use resistance bands when I strength train to improve my balance and overall mobility. Additionally, I enjoy bands because they are convenient to use, the workouts are versatile, and I can isolate certain muscle groups.
Swimming – In all seriousness, swimming is a hard workout that utilizes almost every muscle in the body. It can be a great option for overcoming an injury because of reduced pressure on the area. Furthermore, swimming is a great option for building stamina, core strength, and flexibility (plus it’s a lot of fun)!
My Current Schedule
| Mon. | Tue. | Wed. | Thu. | Fri. | Sat. | Sun. |
| 3-5 miles | 2-3 miles | 3-5 miles | Rest | Cross-train | 4-11 miles | Rest |
Tips
Start Slow: In the beginning, it can be overwhelming to just jump into a new type of exercise. What really helped me was using time increment steps each week. For instance, I would start with 10 minutes, then 20 minutes, then 30 minutes, etc. This can make implementing cross-training feel more realistic and attainable.
Try Everything: Like mentioned previously, I love to try new things when it comes to cross-training. I think of my cross day as a fun day to do something else I love. There is no one method fits all way to spend your cross-training time, so take some time to figure out what you like to do best. Whether it is yoga one week and cycling the next, having variety is key for getting the most benefit.
Pay Attention: Remember the goal is to strengthen other muscles that are typically neglected. So, be sure to choose activities that will focus on the central areas you want to target. Furthermore, these activities are supposed to build up the body, not make it worse. If you feel extra sore, tired, or injured it is a sign to consult an expert and adjust as needed.
More tips can be found here!
Conclusion
Incorporating new cross-training exercises will keep a routine fresh, prevent injuries, and overall improve running performance. Do you cross-train? What is your favorite cross exercise?
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