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The best cross training workouts for runners often involve very little equipment. Most cross training can be completed effectively using just your bodyweight, both to create resistance and increase your heart rate.

These workouts require minimal equipment, yet are a great way to maintain fitness, reduce muscle imbalances and keep you energized and motivated during training. The challenge is simple: complete all exercises three times, within 30 minutes.

That sounds easy, right? While it may seem like our arms play a very insignificant role in our running, they actually have the ability to contribute greatly when we are fatigued or running uphill. Then this workout is for you.

With no equipment required, this Powerful Arm Workout incorporates a variety of bodyweight exercises to create resistance and strengthen and tone those arms for your next run.

Some of the best cross training workouts for runners involve nothing more than some active stretching. This Recovery Yoga Routine is ideal if your cross training day falls right after a long run or hard workout. These yoga poses are specifically targeted towards runners and focus on all of the major running muscles.

This Bodyweight Workout requires no extra equipment and takes less than 15 minutes to complete — but is still intense as can be. This cross training workout combines a variety of some of the most intense HIIT exercises to quickly increase your heart rate, while alternating between dynamic and isometric exercises to provide maximum strength gain.

You might surprise yourself by what you can accomplish in 15 minutes. In this cross training workout, each letter of the alphabet corresponds with a designated exercise. Try spelling out your name, your favorite word, the month, or anything else you can come up with. Your core is the central area of strength for your entire body.

A strong core can help improve your posture, increase your metabolism, and even improve your running form. This Tabata Core Challenge is quick and simple, but still incredibly effective. The unique Tabata workout structure helps keep the workout simple while your abs are burning like crazy.

This cross training for runners is a great way to tighten, tone and strengthen your core in a short amount of time. This workout keeps the intensity high for 30 minutes with a variety of different dynamic bodyweight exercises. These exercises involve jumping and quick movements to increase your heart rate and help you burn a ton of calories.

This Lucky 7s Workout mixes things up with a fun theme: 7s. With 7 exercises, 7 repetitions and 7 sets, this workout is sure to bring you some luck. This workout targets your entire body with a variety of dynamic and isometric exercises. The quick repetitions make this workout feel like it is flying by with each set.

The stability ball enhances each class strength exercise by adding an element of balance to the mix. This workout is quick but incredibly efficient for strengthening the entire body. This Full Body Strengthening Workout combines a variety of key strength training exercises for runners into one massive workout.

With exercises that strengthen your arms, core, legs, glutes, hips and much more, this workout has it all. Try incorporating this Strengthening Workout on a weekly basis to ensure you running muscles stay strong and active throughout training.

These exercises are a great way to stay strong on the run and help avoid injury when training ramps up — making it the perfect cross training for runners. Sometimes completing the same strength training exercises week after week can begin to feel redundant.

No matter how beneficial they may be, your body begins to adapt and before you know it, your lengthy strength training session is no longer helping you get stronger. This workout breaks down into a pyramid, with a variety of different levels of exercises repeated for a certain number of repetitions.

Try this workout to change up the routine and keep things interesting! When your kids are playing in the living room or your husband is snuggled in watching a movie, it can be hard to workout at home and stay focused. Cross-training regularly can help improve your performance in your primary activity, whether it's running, HIIT, yoga, or cycling.

Simply put, cross-training involves incorporating several different fitness modalities that complement each other into one individual workout or complete fitness regimen, says Melissa Kendter , an ACE-certified trainer, functional training specialist, and EvolveYou coach. Rather than weight training for every workout, for example, you might supplement strength training with swimming or yoga a few times a week.

The primary purpose: "To help you improve in your goals by hitting or targeting muscles that you aren't using in your typical workouts," adds Keri Harvey , a NASM-certified personal trainer in New York City.

There's no one right way to cross-train, either, and the workouts you mix into your schedule should be based on what you personally benefit from and love.

You might pair HIIT with speed walking, running with strength training, or triathlon training with yoga, she suggests. Or, you might combine multiple training styles into one single cross-training workout think: going for a light jog after lifting, performing weighted arm exercises while cycling.

If you're doing two different workout methods back-to-back, however, the order does matter, says Harvey.

Regardless of how you cross-train, "I think for anybody — athletes, everyday recreational exercisers, whatever it is — it just makes you a more well-rounded, fit person, and it enhances your performance in your main sport or activity," says Kendter.

In a nutshell, consistently mixing up your fitness routine via cross-training offers both physical and mental health perks, says Kendter.

More importantly, cross-training regularly can help improve your performance in your primary activity, whether it's running, HIIT, yoga, or cycling. Below, the trainers break down the biggest benefits of cross-training. Pushing through the same workout day after day may seem like the best way to reach your fitness goals — to be a better runner, you have to run, right?

The truth isn't so black and white, as never breaking from your fitness routine can do you more harm than good. Cross-training, however, can help prevent these injuries by allowing your body to use different muscle groups and avoid overloading one area, according to the Mayo Clinic.

If you're a runner, for instance, you'll want to consider mixing strength-training workouts, focusing on single-leg and core work, into your routine, suggests Harvey.

That will help to prevent any imbalances in the muscles and also help to reduce the risk of injury. Regularly switching up your workouts can also boost your overall performance in and out of the gym, says Harvey. If weight lifting is your go-to activity, adding yoga into your routine can help you increase flexibility, reduce joint tightness, ensure you're able to move in various planes of motion, lower the risk of injury, and simply make day-to-day movements more effective and efficient, according to the International Sports Sciences Association.

Incorporating cardio, such as swimming or cycling, into the mix can also help boost your cardiovascular endurance so you don't feel so winded after a strength-focused HIIT session or after lugging your laundry up the stairs, says Harvey.

Cross-training also prevents your routine from feeling stale, which, in turn, encourages you to stick with it. Aside from keeping things fresh mentally, cross-training can keep your body on its toes and ensure you continue to progress toward your fitness goals.

During the first few weeks of performing a particular workout, your body is reacting to a new stimulus, which encourages physiological benefits such as muscle growth and improved endurance. In other words, you want your workouts to keep your body guessing, as it will adapt to the exercises it's repeatedly exposed to and your progress will plateau.

And cross-training can help give your body the variety it needs. Remember, your cross-training routine should be specific to your own likes and goals, which means you'll have to do a bit of introspection to craft a regimen that works best for you. In general, your well-rounded workout routine should include strength training e.

weight lifting, CrossFit , cardiovascular training e. HIIT, running, swimming, cycling , and flexibility training e. yoga, foam rolling, Pilates , according to the AAOS. So, start by thinking about the activities within those categories that you enjoy or want to test out.

So I always tell people to try a few different things and see what you love, then that will help you adhere to a program for long-term success. For your cross-training days, you'll also want to choose activities that are lower in intensity than your primary workout, adds Harvey.

Of course, you can take a full-fledged rest day, rather than an active recovery day, throughout the week as needed.

If strength training is your primary focus, you might lift weights on Monday, go for a jog on Tuesday, and either complete a gentle yoga flow or take a complete break from working out on Wednesday, she says.

By Amanda Capritto, CPT, CNC, CES, Results-driven pre-workout. Increase website traffic Verified by Nicole Davis, Cross-trainnig, Intense cross-training routines. Rojtines test and review fitness products based on an independent, multi-point methodology. If you use our links to purchase something, we may earn a commission. Read our disclosures. Most people assume that to become a better runner, one should run more—run longer, run more frequently, run faster. Walnuts health benefits to Start TODAY. Sign up for our free Start TODAY newsletter to Diabetic nephropathy genetic factors daily inspiration sent to your Citrus oil for immune support — and join cross-trqining Citrus oil for immune support Instagram! If you've committed routiens a consistent walking routine, you're Routinws major strides for your Inhense. Walking rouines your cardiovascular health cross-traniing, helps you maintain a healthy weight, boosts your mental health and can even add years to your life. But there should still be room in your routine for other types of movement, too — specifically strength-training exercises. Studies show that doing a combination of cardio and strength training is more effective in improving strength, lean body mass and cardiovascular fitness than performing just cardio exercise alone. And when done strategically, it actually can improve your cardio performance, helping you to be more stable and efficient when walking and increasing your walking speed and endurance.