How to Enhance Your Running with Cross Training

Not sure how much you need to cross train or what types of exercise constitutes cross training? Cross training has many benefits for runners of all types. It can be a high or low intensity workout. Whether your new to running or an experienced runner, cross training should be part of your training plan.

Benefits of Cross Training for Runners

Cross training helps to prevent injury. When your feet are always pounding the pavement injury is bound to happen. By cross training, you can keep up the aerobic activity without the impact.

When you run, you run in one direction and certain muscle groups are used. By adding in cross training, you work some of those muscles not used when running.

Continuing the cross training is perfect when you are facing an injury. Some injuries require time off from running. To keep you active, you can add or substitute cross training.

Always Running? When Should You Cross Train?

Cross training can be added to your running training plan one to two days per week. Try to stick with familiar types of cross training during a training cycle. Try new types of cross training when your not training for a race. You don’t want to end up injured in the process.

When your race is complete, and you are in the recovery phase you can add in more cross training. Try something new. Never tried yoga, now is the perfect time to give it a try.

Cross training is great when your injured. Always check with your provider first if the cross training will impact your injury. When I had Achilles tendonitis, I spent hours aqua jogging in the pool to keep up my marathon training, without the impact. This allowed me to keep up my activity and my endurance.

Types of Cross Training

Cross training will only enhance your running. There are several different types of cross training activities you can try. I like to mix things up and will try various types during a training cycle.

Aqua Jogging

Aqua jogging is a perfect cross training exercise. It mimics running, but with no impact. I would suggest wearing a flotation belt and keeping the same form in the pool just as you would while running. You can either jog across the pool or jog in place. It is a great workout, as you are moving against the water resistance. If you are replacing this due to injury or just taking a break from running, aqua jog for the amount of time it would take you to run the same distance.

Cross Country Skiing

By using your arms and legs in this exercise, you will increase your aerobic capacity. Skiing requires balance, which will help your core. It helps activate your glutes, which is key to preventing injuries. This is the perfect option to keep you active in winter.

Cycling

Cycling could be either indoor on a stationary bike or outdoors on the road or trail. Biking uses many of the same muscles that are used for running but without the impact. This is a great cardiovascular workout. Try a spin class or take your bike on the trail!

Swimming

Swimming is an excellent low impact aerobic workout. You are using muscles not used during running, which will help with your running economy. It can increase your oxygen and lung capacity. Time to get out and swim some laps!

Strength Training

Every runner needs strength training to prevent injury. Strength training is a type of cross training, so I’ve included it here. Typically strength training is recommended twice weekly. I generally strength train and also add in cross training to my weekly routine. Strength training doesn’t have to be weight lifting in a gym, it can be body weight exercise, hand weights or resistance bands.

Walking

Walking is perfect for an active recovery day. You use the same muscles while walking as with running, but with less intensity. When I am not running with my dog, I take her for a walk. I sit all day while I work, so I try to take a mid day break and take a walk. I try to fit it in where ever I can.

Yoga

Yoga is one of my favorite cross training activities. Try it the day after a long run to help with stretching, muscle stiffness and pain. Yoga helps to build a strong core. It improves your strength by using multiple different muscles in various slow moving poses. Yoga has a meditative effect keeping you calm and focused. As a trail runner, balance is huge. Balance poses target specific muscles in the feet, ankles, knees and hips helping you to move more efficiently down the trail. Too afraid to try it at a yoga studio? There are plenty of bigger yoga classes available online for free. Give it a try!

What are some of your favorite cross training activities?