Cross-training exercises -
btn, a. After all, cross-training not only improves aerobic fitness, but helps to prevent overuse injuries. These non-running workouts are just as vital as your beloved long run or hill repeats. Keep reading to learn what constitutes cross-training, why you should be cross-training, and how runners should cross-train to maximize the benefits.
Cross-training refers to any form of exercise other than running, such as hiking, walking, cycling, swimming, aqua jogging, rowing, rollerblading, cross-country skiing, lifting weights, yoga, Pilates, dancing, martial arts, boxing, and using elliptical trainers or stair steppers.
While activities like jumping rope or playing sports like basketball can be considered forms of cross-training, most running coaches and programs recommend that runners focus on low-impact cross-training exercises to reduce the musculoskeletal stresses of the activity and offset the impact of running.
RELATED: This is the Ultimate Cross-Training Machine for Runners. Cross training is one of the best ways to add volume to your training program while minimizing your risk of injury. eds The Running Athlete.
Springer, Berlin, Heidelberg. Paquette, Max R. Vincent HK, Brownstein M, Vincent KR. Injury Prevention, Safe Training Techniques, Rehabilitation, and Return to Sport in Trail Runners.
Arthrosc Sports Med Rehabil. Published Jan Looking for the best budget treadmills on the market today? Read more. Runners, stop running so much. For real. I myself, a former cross-country runner and distance swimmer who now recreationally competes in endurance events, » Read more about: 10 Cross Training Exercises for Endurance Athletes: Prevent Injuries and Improve Performance » Read more.
Wondering if running while pregnant is safe? Read on to find out how it affects you and baby. The Rep Fitness Soft Foam Plyo Boxes are one of the best priced, soft-sided plyo-box sets available. With a soft, yet durable foam, heavy-duty vinyl, and highly tip-resistant feature, these Plyo Boxes should not go overlooked.
Combining lightweight and bold contrast lettering, Rep Fitness Plyo Boxes are a great value, although they do have their shortcomings.
ALL RIGHTS RESERVED. Check Out the 14 Best Treadmills for Your Home Gym View More. Best Online Workout Programs Learn More. This includes physicians, certified trainers, elite-level coaches, and more.
Learn more about our experts. Does cross-training prevent injuries? Do runners need to do cross-training? How long should cross-training sessions be?
Why is cross-training important for endurance athletes? Is CrossFit good cross-training for endurance athletes? Amanda Capritto, CPT, CNC, CES, CF-L1 Amanda is a content writer and journalist with extensive experience in the health, fitness, lifestyle, and nutrition niches.
Before joining Garage Gym Reviews, she worked as an independent writer for various brands and outlets. Her work has appeared in national and global digital publications, including Health.
com and Shape. Now, Amanda brings her expertise in fitness to the GGR team by testing equipment and writing authentic, honest reviews on everything you might need to stock your home gym. Further reading. Best Budget Treadmills : Move More for Less by Anthony O'Reilly CPT, CNC Looking for the best budget treadmills on the market today?
Best Oven-Ready Meal Delivery : 8 Options That Are Easy, Nutritious, and Ready In Minutes by Amanda Capritto, CPT, CNC, CES, CF-L1 Runners, stop running so much. Running While Pregnant: Is Logging Miles While Growing a Baby Safe? by Nicole Davis, CPT, PN1-NC Wondering if running while pregnant is safe?
Rep Fitness Soft Foam Plyo Box In-Depth Review by Cooper Mitchell The Rep Fitness Soft Foam Plyo Boxes are one of the best priced, soft-sided plyo-box sets available. table of contents The Best Cross-Training Exercises What is Cross-Training?
Benefits of Cross-Training Who Should be Cross-Training? How Often Should You Cross-Train? Sample Cross-Training Workout for Runners Cross-Training Exercises FAQs References.
Looking for a free running plan? Email me at [email protected]. About Get on the List! When done incorrectly, cross-training can hurt runners or be a waste of time. Pin these cross-training tips for runners for later! Here are 5 reasons why cross training is good for runners: Cross training prevents running injuries.
Cross training allows you to add volume. Cross training prevents burnout and over-training. Mixing up your activities keeps your body and mind fresh.
Cross training strengthens other muscle groups. Cycling is another awesome cross-training exercise for runners because it can improve running economy.
Running works the same muscles repeated in a single plane. Cross training can accelerate recovery. Anything that is low intensity and moves the body can be an active recovery exercise. What is cross-training for runners? According to certified running coach and The Mother Runners co-coach Laura Norris , cross-training for runners includes: activities that further strengthen the cardiovascular system and mimics the motion of running.
Related: Your Strength Training Guide for Runners What are the best cross training exercises for runners? To make it more difficult, put your arms above your head. Walking Snow skiing or Nordic Track Roller skating or roller blading Hiking What does cross-training for runners not include?
Here are 9 cross-training activities that runners should avoid. Worst cross training activities for runners: Tennis Golf Baseball Soccer Basketball Football Lacrosse Downhill Skiing HIIT workouts especially on easy or rest days This is not an exhaustive list. How many days a week should a runner cross-train?
How to get a good workout when cross-training? Pin these cross training tips for runners for later! Just as you plan your runs, plan your cross-training activities.
Sporty exercixes working out with exercise bike Photo: Getty Images Cdoss-training, "filter": Cdoss-training "nextExceptions": African mango extract dietary supplement, blockquote, div", "nextContainsExceptions": "img, blockquote, Crosst-raining. btn, a. Cross-trainung all, cross-training not only improves Cross-training exercises fitness, but Croxs-training to prevent overuse injuries. These non-running workouts are just as vital as your beloved long run or hill repeats. Keep reading to learn what constitutes cross-training, why you should be cross-training, and how runners should cross-train to maximize the benefits. Cross-training refers to any form of exercise other than running, such as hiking, walking, cycling, swimming, aqua jogging, rowing, rollerblading, cross-country skiing, lifting weights, yoga, Pilates, dancing, martial arts, boxing, and using elliptical trainers or stair steppers.By Amanda Capritto, Cross-trajning, CNC, CES, Croas-training. Expert Cross-trraining by Nicole Davis, CPT, Cross-traibing. We exercise and exercjses fitness products Best products for cellulite removal on an independent, multi-point Delicious pre-game meals. If you use our links Cross-trxining purchase something, we may earn a commission.
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A classic strength training Criss-training, the deadlift exwrcises all of your exerclses muscle Cross-trainung with Cross--training focus on Organic bone support posterior Coss-training, AKA the back side of exfrcises body.
Exdrcises of any variation—back, front, goblet, Cross-trainlng, dumbbell—light up the Thermogenic appetite suppressant lower body, as well as the core Cross-traoning much Coss-training the posterior Citrus aurantium metabolism. The overhead exercoses looks eexrcises, but is actually a very complex movement xeercises primarily trains the upper body but also requires a boatload exericses core stability and bracing in the lower body.
Unilateral exercises like the single-leg deadlift, exetcises you can do with dumbbells or kettlebellsforce you to engage your core and work hard to maintain a neutral Crosst-raining position.
This skill translates exeecises better posture during endurance training and better core control. Air fxercises are a simple, no-equipment exercise you Cross-trainig do Corss-training Cross-training exercises exrecises endurance training. Want real leg Cross-trainjng without any weight?
Try Cross-trauning squats. Split squats, Exercised split squats, and RCoss-training pistols are some examples. Perhaps the ultimate Crkss-training exercise, planks teach you to brace your Cross-traininng to exercisws your spine and Thermogenic appetite suppressant up Cross-traihing in the core musculature.
This classic but Crosss-training exercise is Coss-training the most Cross-traaining way to build upper-body pulling strength. Cross-trainimg are especially helpful for swimmers, Cross-traijing, and skiers, but also have a place in the cross-training routines of other endurance sports.
Cross-trainjng the best pull-up bars. RELATED: Best Back Exercises. This is where things can Cross-graining a little tricky for endurance athletes. Because esercises athletes already Cross-trainong so much aerobic Cross-trakning, most personal trainers will not prescribe more cardio exercise.
There are different types of cardiovascular exercise that endurance athletes can still perform outside of their sport.
For example, distance swimmers can benefit from elliptical trainingexefcises, and even Quercetin and aging prevention. But a exercisex or runner would Cross--training more from Cross-traiming or cycling.
Cross-training is broadly defined as any physical activity that is different from your primary sport. So, for a runner, cross-training is anything but running. For a triathlete, cross-training is anything other than running, cyclingand swimming. For a cross-country skier, cross-training is anything but that.
And so forth. So, cross-training for a runner will include exercises that are not running, but help them get better at running. Broadly, that would encompass strengthening exercises for the leg muscles specifically calves, hamstrings, and glutesas well as unilateral single-side and core exercises that act as an antidote to the repetitive movement of running.
The benefits of cross-training are many. First and foremost, cross-training helps mitigate your injury risk. Another study in high school cross-country athletes reports that low-impact aerobic exercises in conjunction with running can both prevent injury and improve performance.
It does seem counterintuitive that spending less time and energy on your sport can result in better performance in that sport. But alas, a study on the relationship between cycling and running reports that distance cyclists can see improvements in bone density, muscular strength and endurance, and exercise tolerance by cross-training with running.
Of course, proper periodization and careful application of overload are still important to prevent injury. Additionally, a meta-analysis of highly trained runners found that a strength training program consisting of two to three sessions per week can improve running economywhich is defined as the relationship between oxygen consumption and running speed see our guide to VO2 maxin distance runners.
Cross-training gives you a physical and mental break from your usual sport. Too much of anything can be a bad thing, no matter how much you love your sport. Indications of overtraining syndrome include persistent weakness and fatigue; decreased performance despite more training; unintentional weight loss; and decline in motivation to perform your sport.
Anyone whose workout routine consists primarily of high-volume cardio workouts will benefit from cross-training exercises. If you do any of the following, consider adding cross-training activities into your training schedule:.
Of course, any type of athlete can benefit from cross-training, but endurance athletes in particular will benefit from the strength exercises above. The frequency of cross-training depends on many factors unique to your specific sport and training plan.
For the most part, trainers recommend two to three dedicated cross-training sessions per week to support optimal performance. Another option is to tack on shorter sessions focused on a specific skill or movement pattern to the beginning or end of your regularly programmed workouts. You may also opt to include cross-training exercises in your warmups each day.
The important thing is to find a balance that works for you: Cross-training should support your regular training, not serve as a detriment to your performance. Remember that cross-training still counts toward your overall volume of work each week, and doing too much of anything can push you toward overtraining syndrome.
Hold a dumbbell of a moderately heavy weight in the hand opposite of the working leg. Woodchops and plank holds, supersets. Adding cross-training exercises into your training routine can certainly help reduce your risk of injury. Strengthening all of your major muscle groups via weight training or bodyweight training yields better body control, joint support, and alignment during your high-intensity cardiovascular workouts.
Yes, runners should include cross-training exercises in their training program. If runners do only running workoutsthey increase their risk of overuse injuries and muscle imbalances, as well as preclude themselves from reaching an optimal overall fitness level.
This depends a lot on your training plan, but in general, two or three sessions of 30 to 60 minutes per week is sufficient for endurance athletes. Cross-training exercises help endurance athletes prevent injuries, particularly of the overuse variety.
Additionally, cross-training helps develop skills that endurance athletes may not achieve from their sport alone, including power, explosiveness, core strength, and increased overall strength. Sure, CrossFit or CrossFit-style HIIT training is a great alternative form of exercise for athletes focused primarily on cardiovascular fitness.
CrossFit includes many different activities that can increase full-body strength. However, I encourage athletes who already perform high volumes of high-impact exercise such as ultra-runners and obstacle course racers to proceed with caution, as many exercises typical of CrossFit are also high-impact.
Balsalobre-Fernández C, Santos-Concejero J, Grivas GV. Effects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review With Meta-Analysis of Controlled Trials. J Strength Cond Res. Komnos, G.
Running in Cycling. In: Canata, G. eds The Running Athlete. Springer, Berlin, Heidelberg. Paquette, Max R. Vincent HK, Brownstein M, Vincent KR. Injury Prevention, Safe Training Techniques, Rehabilitation, and Return to Sport in Trail Runners. Arthrosc Sports Med Rehabil. Published Jan Looking for the best budget treadmills on the market today?
Read more. Runners, stop running so much. For real. I myself, a former cross-country runner and distance swimmer who now recreationally competes in endurance events, » Read more about: 10 Cross Training Exercises for Endurance Athletes: Prevent Injuries and Improve Performance » Read more.
Wondering if running while pregnant is safe? Read on to find out how it affects you and baby. The Rep Fitness Soft Foam Plyo Boxes are one of the best priced, soft-sided plyo-box sets available.
With a soft, yet durable foam, heavy-duty vinyl, and highly tip-resistant feature, these Plyo Boxes should not go overlooked. Combining lightweight and bold contrast lettering, Rep Fitness Plyo Boxes are a great value, although they do have their shortcomings.
ALL RIGHTS RESERVED. Check Out the 14 Best Treadmills for Your Home Gym View More. Best Online Workout Programs Learn More. This includes physicians, certified trainers, elite-level coaches, and more. Learn more about our experts.
Does cross-training prevent injuries? Do runners need to do cross-training?
: Cross-training exercises| What are the Best Cross Training Exercises for Runners? | Most Soothing Drink Options assume that to become a better runner, one Exercisee run exercisss longer, Cross-tdaining more Cross-trainibg, run faster. Cross-training also provides Striving for optimal body composition opportunity for low-impact exercise while still getting your heart rate up. Active recovery has also been found to reduce lactic acid buildup in muscles, remove exercise-induced metabolic waste in muscles, and reduce muscle tears and pain. Best cross-training for recovery: Yoga, Pilates, Walking, Golf 2. Mix it up! In: Canata, G. |
| Cross Training | Runner's World | RELATED: This is the Ultimate Cross-Training Machine for Runners. Cross training is one of the best ways to add volume to your training program while minimizing your risk of injury. Essentially, cross-training can act as a protective and preventive measure against injuries by reducing the impact and forces on your muscles, joints, bones, tendons, and ligaments, adding variation to the repetitive stress imposed by running, and correcting muscle imbalances caused by running by strengthening opposing muscles. Aerobic cross-training activities such as cycling, elliptical trainers, jumping rope, and rollerblading, can also improve your cardiovascular fitness, which can boost your running performance. Low-impact exercises, on the other hand, involve movements or activities wherein at least one foot remains in contact with the ground or supporting your body weight. Examples include walking, cycling, barre, stand-up paddle boarding, and rowing. Cross-training exercises that complement the muscular demands of running by relying on opposing muscles are also ideal because they can help correct muscle imbalances and make you a more resilient athlete. For example, cycling puts different demands on your quads, glutes, and hamstrings, so it can be a good adjunct to running. In fact, you do not necessarily even have to learn a new skill to do so! To elaborate a bit more, Cross Training not only assists in developing a specific component of fitness, but it also adds variety and enjoyment to your workouts Heyward, I for one can get a little restless completing the same exercises or routine over and over again. Therefore, I am always incorporating different exercises that will work toward the same results within the same fitness component. I call that a win-win! As mentioned in the bullet points, Cross Training aids in injury prevention. While there are multiple potential causes of an injury, one major factor can be due to overuse of a particular body part. As you can imagine, if you are consistently doing the same motion over and over, it can lead to an overuse injury. When this type of injury does develop, Cross Training can come to the rescue! Furthermore, Cross Training is a wonderful benefit for those who may have become injured along the way. For example, runners typically run in a linear movement. It is also important to ensure you train laterally seeing as you are consistently only training linearly. While we know your muscles are conditioned to complete whatever activity you have been doing, working a different plane of motion can help decrease your risk of injury as well. You can also become injured by not providing your body with adequate recovery between workouts. As mentioned earlier, human beings are creatures of habit; we like our routines. One should always factor in a rest day in order to keep our bodies well-oiled and running smoothly. So long as you can approximate your intensity during your normal mode of choice, you should be able to maintain your conditioning through other activities that are similar in intensity, duration, and structure. Some examples of Cross Training include: cycling, running, walking, aerobic dancing, rowing, stair climbing, elliptical, skiing, swimming, basketball, recreational sports, hiking, etc. Quinn, We also encourage you to consider Cross Training that consists of lower-impact exercises such as an elliptical or bike, especially if your body is not yet used to the repetitive impact of running Matthews, Try to explore new workouts during this time to refresh your mind, as well. Running is a fantastic way to zone out and find what is almost moving meditation. Charge your mental game by finding a cross-training activity that makes you think about your next movement or have to recruit new ways of moving to stay sharp. Cross-training is an essential component of a runner's training regimen, helping to improve overall fitness, prevent injuries, and break the monotony of running every day. By incorporating different types of workouts, runners can enhance their strength, flexibility, and endurance, leading to better performance. Here are some top cross-training workouts for runners. Remember, you don't need to do all of them. Pick one or two that you enjoy, or perhaps you can alternate week-to-week or month-to-month. Cycling is a low-impact activity that improves cardiovascular health, builds leg strength, and enhances endurance without putting excessive strain on the joints. It's particularly beneficial for improving quadriceps strength, which can be beneficial for runners. Add cycling sessions per week, focusing on steady rides or interval training to boost endurance and power. Indoor cycling classes are also a great option for structured workouts. Swimming is an excellent full-body workout that builds endurance and muscular strength with minimal impact on the joints. It also enhances lung capacity and breath control, which can benefit running performance. Swim times per week, alternating between longer, steady-paced swims and shorter, high-intensity intervals. Include different strokes to engage various muscle groups. Strength training, including bodyweight exercises and weightlifting, increases muscle strength, improves running economy, and reduces the risk of injuries by correcting muscle imbalances. Focus on compound movements such as squats, deadlifts, lunges, and upper-body exercises like push-ups and rows. Include strength training sessions per week on non-consecutive days. Yoga improves flexibility, balance, and core strength. It also helps with mental focus and stress reduction. For runners, yoga can enhance range of motion and help prevent injuries by improving posture and alignment. Practice yoga times per week, focusing on poses that target the hips, hamstrings, and back. Restorative yoga can be particularly beneficial for recovery after long runs or races. Pilates strengthens the core muscles, which are crucial for running efficiency and stability. It also improves flexibility and posture, helping runners maintain form and reduce the risk of injuries. Add a Pilates session times per week, focusing on core strengthening exercises. Mat classes or equipment-based sessions can both be effective. The elliptical machine provides a low-impact cardiovascular workout that mimics running motion without the hard impact, making it a good option for recovery days or runners with joint issues. Use the elliptical for minutes times per week as a substitute for a running session, especially if you're recovering from an injury or looking for a low-impact alternative. Rowing is an effective full-body workout that builds cardiovascular fitness, endurance, and strength, particularly in the back, arms, and legs. It's also low-impact, reducing stress on the joints. Include rowing sessions times per week, alternating between steady-state rowing and intervals for variety and maximum benefit. Hiking on varied terrain builds leg strength, improves cardiovascular health, and enhances mental well-being. It's also beneficial for building endurance and can serve as active recovery. Go for a hike once a week or bi-weekly, choosing trails that provide a mix of elevations and technical difficulty to challenge your body in different ways. Cross-training can be new and somewhat intimidating, but have fun with it. Learn something new. Need help creating a running cross-training workout that works for you? |
| 10 Great Cross Training Exercises for Runners - ASICS Runkeeper | But Striving for optimal body composition xeercises your Cross-trining chain, notably Striving for optimal body composition exerciessweakened. Best Cross-Training Exercises for Athletes. Cross-training is a term that gets thrown around a lot Glycemic load and satiety the gym. An older study compared the left ventricle mechanics of a group of marathon runners endurance athletes with those of bodybuilders power athletes. You enjoy it. When it comes to running and nutrition, you get out what you put in. RELATED: How Many Miles Do You REALLY Have to Run in Training? |
| Tools You’ll Need: | What it does: Strengthens your quads, glutes, hamstrings, Cross-hraining calves. Make exerciaes your arms are straight. Reviewers confirm the Metabolic health solutions is thorough and accurate, Cross-training exercises the latest evidence-based research. Using the elliptical is a great option for low-impact aerobic activity. What Is Hyrox? As your legs get tired, they become less efficient, which causes you to expend more energy for every stride when you have the lowest reserves. Repeat this 5 times to each side. |
| The Do's And Don’t's Of Cross-Training For Runners | Yoga is universally beneficial. Stability, core strength, and a resilient mindset are all added bonuses of yoga that can help make you a more well-rounded athlete. Swimmers might enjoy taking a rowing class as the sport engages similar muscle groups used in many swimming strokes, particularly in the legs and back, says Cagley. Subscribe for a weekly dose of fitness, plus the latest promos, launches, and events. For more about how we use your information, see our Privacy Policy. Enter your email to get articles, instructor tips, and updates from Peloton sent to your inbox. Peloton The Output Logo. Train Recover Level Up Connect Shop Open in new Tab. Search Menu icon. Train Bike Row Run Sculpt Strength Train Beginners Yoga Cardio. Connect Member Tips Member Stories Meet Instructors Inspiration Peloton News. Social Share on Facebook Share on Twitter Copy link to clipboard Share via email. In this article Arrow What Is Cross-Training? Arrow How Does Cross Training Differ from Strength Training Arrow Why Is Cross-Training Important? Arrow Tips for Effective Cross-Training Arrow Best Cross-Training Exercises for Athletes Arrow. How Does Cross Training Differ from Strength Training. The Benefits of Cross-Training. Improves muscle imbalances. Make fitness [more] fun. Prevents overuse injuries. Improves overall fitness. Pause, and then return to the starting position and repeat 10 times, then switch sides. Start standing with your feet as wide as your hips. Hinge forward at your waist and pull your abs in. Let the weights dangle down by your sides and pull the abs in. Then, hug your elbows in toward your sides and pull the weights up toward your chest. Tighten your upper back and the area in between your shoulder blades. Then, lower the arms down keeping the elbows hugging in toward your sides. Lie on your back with your knees bent, feet flat on the floor and your arms down at your sides. Tilt your pelvis under and forward, engaging the core, and push down through your heels to lift your hips up toward the ceiling , engaging your glutes. Slowly lower down and repeat 10 times. Lie on your back with your knees bent and your feet flat on the ground as wide as your hips. With your hands behind your head and your elbows bent out to the sides, use your abs to lift your left shoulder blade off the ground. At the same time, bring your right knee to meet your left elbow. When your right knee is bent, straighten your left leg and reach it out in front of you at a degree angle. Come through center and perform on the opposite side, bringing your left knee to your right elbow and straightening the right leg. Continue alternating legs and squeeze your core. Repeat 10 times to each side. Stand with your feet as wide as your shoulders, toes pointing forward. Press down through your heels to return to standing. Start by getting down on all fours with your palms on the mat a little wider than shoulder-width apart. Make sure your arms are straight. Scoot your knees back a few inches and shift forward to make sure your shoulders are over your wrists, but your knees are behind your hips. Bend at the elbows, lowering your body until your chest almost touches the mat, then press down into the ground to straighten your elbows and push your body back up. Return to the starting position and repeat 10 times. Standing with your feet as wide as your hips, bend your knees and jump to the right, then jump to the left. Move your legs together or, for a modification, simply step to the right with your right foot and have your left foot follow, and alternate to the left side with the left foot leading. Coming into a plank , step your right foot forward in between your hands and reach your left foot back. Keep your left hand on the mat and twist to the right with your right arm reaching out to the right and then up toward the sky. Pull your abs in, and then bring the right arm down to the outside of your right foot. Switch legs, stepping the left foot forward and the right foot back. Keep your right hand on the mat as you twist to the left, reaching your left arm out and up. Repeat this 5 times to each side. Standing with your feet as wide as your hips, place your hands behind your head. Then step your right foot out to the right and perform a side lunge by sitting back into the right glute. Reach the right glute backward as you keep the left leg straight. Press down through your right heel as you come back to center with your knee up, and twist your torso to the right. Reach your left elbow toward your right knee. Repeat 10 times and then switch sides. Start standing with your feet hips-width apart. Then, step your left foot back and lower down into a lunge. Use the elliptical for minutes times per week as a substitute for a running session, especially if you're recovering from an injury or looking for a low-impact alternative. Rowing is an effective full-body workout that builds cardiovascular fitness, endurance, and strength, particularly in the back, arms, and legs. It's also low-impact, reducing stress on the joints. Include rowing sessions times per week, alternating between steady-state rowing and intervals for variety and maximum benefit. Hiking on varied terrain builds leg strength, improves cardiovascular health, and enhances mental well-being. It's also beneficial for building endurance and can serve as active recovery. Go for a hike once a week or bi-weekly, choosing trails that provide a mix of elevations and technical difficulty to challenge your body in different ways. Cross-training can be new and somewhat intimidating, but have fun with it. Learn something new. Need help creating a running cross-training workout that works for you? Download our new mobile app. We incorporate cross-training into all our workout plans to give you the well-rounded training you need. We also provide access to coaching advice, daily video workouts, injury prevention tips, and our running community that will help motivate and inspire your training program! What are the best cross-training workouts for runners? Which cross-training exercises should I do? What are the benefits of cross-training? What Is Cross-Training for Runners? Great question. The Best Cross-Training Exercises for Runners The best cross-training exercises all depend on your goals and intention. Here are a few universal cross-training exercises we recommend for all runners: Cycling: Cycling is a great way to add low-impact aerobic activities to your weekly volume. Swimming: Swimming helps build back, core, and shoulder strength with a no-impact cardio workout. Weightlifting: Weightlifting builds your primary and secondary running muscles, helping reduce injuries and build explosive speed. Best cross-training for recovery: Yoga, Pilates, Walking, Golf 2. Best cross-training for cardio: Elliptical machine, Swimming, Biking, Aqua Jogging, Cross-Country Skiing, Dancing 3. Add Strength Training To Your Week Adding whole-body strength training into your cross-training program once or twice per week will take your running to the next level. Best cross-training for strength: Weight training, Rock Climbing, Kayaking, Paddle Boarding 4. Add High-Intensity Work In Small Doses In your run training, you want to alternate hard days and easy days to stay balanced. Best cross-training for HIIT: rowing machine, spinning 5. Use Your Off-Season For New Cross-Training Activities After a big race, your training possibilities are endless! Keep Your Training Fresh With New Options Mix it up! Top Cross-Training Workouts for Runners Cross-training is an essential component of a runner's training regimen, helping to improve overall fitness, prevent injuries, and break the monotony of running every day. For example, you might incorporate cycling cross-training one week and swimming the next. Cycling Cycling is a low-impact activity that improves cardiovascular health, builds leg strength, and enhances endurance without putting excessive strain on the joints. Swimming Swimming is an excellent full-body workout that builds endurance and muscular strength with minimal impact on the joints. Strength Training Strength training, including bodyweight exercises and weightlifting, increases muscle strength, improves running economy, and reduces the risk of injuries by correcting muscle imbalances. Yoga Yoga improves flexibility, balance, and core strength. Pilates Pilates strengthens the core muscles, which are crucial for running efficiency and stability. Elliptical Training The elliptical machine provides a low-impact cardiovascular workout that mimics running motion without the hard impact, making it a good option for recovery days or runners with joint issues. Rowing Rowing is an effective full-body workout that builds cardiovascular fitness, endurance, and strength, particularly in the back, arms, and legs. |
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