As a runner, it’s easy to get caught up in the idea that running is the only exercise you need to improve your performance. However, incorporating cross-training into your routine can have a wide range of benefits that will not only help you become a stronger and faster runner but also reduce your risk of injury.
So What Is Cross Training?
Cross-training involves engaging in other types of physical activity that complement and support your running. This can include low-impact cardio exercises, such as cycling or swimming, strength training exercises that target muscles used in running, such as the glutes, hips, and core, as well as flexibility exercises like yoga or Pilates.
Incorporating a day of cross-training once per week is a great idea to give your body an extra day of “rest” as well as to keep you motivated, healthy and strong.
Together, we’ll explore the benefits of cross-training for runners and provide tips on how to incorporate cross-training into your running routine. We’ll also share sample cross-training workouts and considerations for runners with specific goals or challenges. By the end of this article, you’ll have a better understanding of how cross-training can help you become a better runner and how to incorporate it into your training regimen.
Ready to get into it? Let’s go!
Benefits of Cross-Training for Runners
There are many benefits to incorporating cross-training into your running routine. Here are some of the key advantages:
Improved cardiovascular fitness
Cross-training exercises like cycling, swimming, and rowing can improve your cardiovascular fitness without the impact stress that comes with running. This can help you build endurance and improve your running performance while lowering your risk of injury.
Reduced risk of injury
Running puts a lot of stress on your body, and overuse injuries are common among runners (around 50% of runners get injured per year!?) Cross-training can help you reduce the risk of injury by providing a lower-impact workout and strengthening muscles that may not be targeted during running.
Increased muscle strength and endurance
Strength training exercises, such as lunges, squats, and planks, can help you build muscle strength and endurance, which can improve your running performance.
Enhanced flexibility and mobility
Flexibility exercises like yoga or pilates can help improve your range of motion and reduce the risk of injury by keeping your muscles and joints flexible.
Mental benefits
Cross-training can help reduce the boredom and monotony that can come with only running. It can also improve motivation and mental toughness by challenging you in new ways.
By incorporating cross-training into your running routine, you can reap these benefits and become a stronger and more well-rounded athlete.
Types of Cross-Training for Runners
There are many types of cross-training exercises that can benefit runners. Here are some of the most common types:
- Low-impact cardio exercises: Cycling, swimming, and rowing are excellent low-impact cardio exercises that can help improve your cardiovascular fitness without putting as much stress on your joints as running. These exercises can help you build endurance and improve your running performance without the risk of overuse injuries.
- Strength training exercises: Strength training exercises that target muscles used in running, such as the glutes, hips, and core, can help improve your running performance by increasing your muscle strength and endurance. Exercises like lunges, squats, and planks are great for building strength.
- Flexibility exercises: Flexibility exercises like yoga or Pilates can help improve your range of motion, reduce the risk of injury, and keep your muscles and joints flexible. Stretching exercises like hamstring stretches and calf stretches can also be beneficial for runners.
- Other activities: hiking, dancing, or martial arts are all forms of cross-training that can benefit runners by providing a different type of workout that challenges your body in new ways.
When choosing cross-training exercises, it’s important to choose activities that you enjoy and that complement your running goals. For example, if you’re training for a marathon, you may want to focus on low-impact cardio exercises to improve your endurance. If you’re working on building strength, you may want to focus on strength training exercises that target the muscles used in running.
Now let’s talk about ways you can incorporate cross-training into your running routine.
Workouts
Here are some sample cross-training workouts that incorporate a variety of exercises:
Cycling and Strength Training Workout
- Warm-up: 5-10 minutes of light cycling
- 5 Minutes of hard cycling at 80% threshold
- 5 minutes of slow cycling at recovery speed.
- Repeat this 4-6 times
- Cool-down: 10-15 minutes of stretching, focusing on the legs, glutes and hips.
Swimming and Yoga Workout
- Swimming circuit: Swim laps for 20-30 minutes, alternating between freestyle and backstroke.
- Yoga circuit: 3 sets of 10 reps of each exercise
- Upward dog
- Downward dog
- Warrior I
- Warrior II
- Cool-down: 5-10 minutes of stretching, focusing on the shoulders and upper back.
Bodyweight Workout
- Warm-up: 5-10 minutes light exercise such as marching on the spot, or walking up a down the stairs
- Bodyweight circuit: 3 sets of 10 reps of each exercise
- Push-ups
- Squats
- Lunges
- Plank
- Cool-down: 10 minutes of stretching, focusing on the legs and hips.
Tips for Designing Your Own Cross-Training Workouts
Here are some tips for designing your own cross-training workouts:
1. Choose exercises that complement your running goals. If you’re training for a marathon, focus on low-impact cardio exercises to improve your endurance. If you’re working on building strength, focus on strength training exercises that target the muscles used in running.
2. Mix it up. Try different types of cross-training exercises to keep your workouts interesting and challenging.
3. Start slowly and gradually increase the intensity and duration of your workouts.
4. Listen to your body and take rest days as needed.
5. Schedule your cross-training workouts just like you schedule your running workouts to ensure that you’re getting the most out of your training.
6. Cross-training can be a great way for runners to improve their performance and reduce the risk of injury. By incorporating different types of exercises into your training routine, you can build strength, improve your cardiovascular fitness, and increase your flexibility.
Remember to start slowly, choose exercises that complement your running goals, and listen to your body. With time and consistency, cross-training can help you become a stronger and more well-rounded runner.
So if you’re looking to take your running to the next level, consider incorporating cross-training into your training routine. Your body will thank you for it!