Cross Training for Runners: The Hidden Secrets You Need to Know

Cross training for runners is, at it’s core, just doing any other exercise other than running.

Some examples of cross training workouts include yoga, pilates, cycling, swimming and other strength-focused workouts.

The purpose of cross training for runners is to mix other workouts into your training schedule to strengthen muscles that don’t usually get used while running (but that can help stability and prevent injuries).

Read on for more in-depth explanation of why runners need cross training and what types are the best for runners.

What is Cross Training for Runners and Why Do We Need it?

One could argue that runner’s don’t need cross training to run. Possibly true. But….they should want to cross train.

Why?

Simple. You’ll be a faster, more efficient, and healthier runner.

Who would say no to that?

I’m not sure why, but only somewhat recently have runners realized the power of supplementing running with other aerobic and strengthening exercises.

Want to run a 5K? Training for a half marathon? Doesn’t matter the distance, runners can benefit from adding cross training into the mix.

Let’s examine some reasons why.

Improve Running Form

Good running form is a basic requirement to running well. It’s one of the first things new runners should focus on, and all runners should perfect.

What is good running form? Head up and facing forward (not down), shoulders back and aligned over hips, and feet hitting the ground underneath your core (not way in front).

There are a lot of muscle groups that play a role in maintaining good running form. Strengthening them during cross training workouts only makes this process easier for your body.

The 5 main muscle groups to focus on at first are:

• Abdominal muscles
• Hip Flexors
• Quadriceps
• Hamstrings
• Gluteals (glutes)

Prevent injuries

By strengthening the muscles groups described above, your running form will improve. When running form is good, that means there is less risk of injury.

Your body will be stronger and more stable.

Muscles will be used evenly and correctly. You don’t want some muscles being overused while others are underused due to lack of strength. Avoid this.

Increase Aerobic Fitness

Aerobic fitness refers to the body’s ability to transport oxygen to the muscles to use during exercise.

The more oxygen your lungs and heart can deliver, and the better your muscles can use the oxygen, the more aerobically fit you are.

This capability is measured in a metric called “Vo2 max”.

Why does this matter to runners? It matters because runners want to run further and faster, right? Especially when training for long distance races. The more aerobically fit you are, the easier this becomes.

Cross training for runners helps strengthen the heart and muscles. Both of which are needed to increase your aerobic fitness.

See where this is going? Cross training = good for runners.

Ok, I’m In. What Types of Cross Training Workouts Should I Do?

Sometimes runners just wanna run. I get it.

But since you now know the benefits and importance of cross training for runners, you shall now pick a cross training workout.

It’s best to pick something you’ll actually enjoy.

For years, I forced myself to go to the gym and do the same (boring) elliptical + weights workout. Don’t get me wrong, some people enjoy this…if that’s true for you, go for it!

But for me it was a grind. I hated it. I never looked forward to it. And because of that, I skipped it. A lot.

And guess what happened?

I got injured during my first 10 Miler (I still finished, but it was rough). Knee issue. That could have been prevented by cross training properly.

So guess what I did for my next race training? Added in yoga and exercises specifically targeting my hip and quads. And I finished, injury-free!

Anyway, you get the point. Pick something you like.

Here are some great cross training options for runners:

Yoga

Yoga is excellent for improving flexibility. It also helps alleviate tight muscles from running.

Bonus: it helps you get your zen on.

Try these 12 Yoga Poses for Beginners if you need an at-home quickie workout or hit up the local yoga studio for a full class.

Pilates or Barre

Similar to yoga in that tons of muscle groups are used and the core is a main focus, pilates and barre offer a slightly different workout option.

This helpful post has 7 different pilates home workouts that last 25-30 minutes each and are tailored for different goals (there’s a workout for marathon training, and also one for beginners).

Cycling

Cycling is great for runners because it targets many muscles used for running (but at a much lower impact).

Active recovery cross training activities like cycling are perfect for the days after very intense or long runs when your joints need a break from high-impact exercise.

Cycling offers that. Plus, it can be an indoor or outdoor activity. Making it a perfect year-round cross training option.

Do anywhere from 20 to 60 minutes of cycling for your cross training workout.

Don’t want to go to the gym to cycle? Try this at-home Sunny Indoor Cycling Bike – it’s compact and not that expensive (at about $140).

Swimming

Swimming is a very low-impact cross training option too.

And you get plenty of upper-body exercise while swimming – be a well-rounded runner with upper body strength!

Live in a warm climate? Swimming will keep you cool, while still getting your workout in.

Since swimming distance is not equal in effort to running distance, so know your workout plan ahead of time.

1600 meters =  1 mile (many pools are 25 meters in length, equaling a 50 meter lap out and back)

A swimming workout should be 20 minutes when you’re just starting. This equals about 600 meters depending on how fast or slow you choose to swim. Try this beginners swimming workout.

So don’t try to swim 3 miles because you run 3 miles!

Strength Training

This category has the most options within it.

Strength training is usually a series of exercises targeting specific muscle groups.

Read: Strength Training for Runners – 8 Easy Moves to Try Now

Injured? Add strength training in to rehabilitate a specific muscle.

Want to Prevent Injury? Select exercises that target a weak muscle group to strengthen them and prevent injury.

Some Other Strength Training Workouts To Try:

• This kettlebell workout looks fun
• Resistance Band Exercises for Runners

Plyometrics

Plyometrics are the extra layer of cross training for runners that should only be added on after a solid base is established.

Why? Because plyometrics consists of “explosive” exercises, defined as:

Plymometrics are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength)…includes explosive powerful training exercises that are trained to activate the quick response and elastic properties of the major muscles in the body…

Examples include: box jumps, vertical jumps, high skips, bounding and more. See a small subset of exercises here.

So Cross Training for Runners is Important!

In summary, make sure to add cross training to your running training schedule and stick to it.

You’ll be glad you did! Get ready to excel at running (more than you already do!), grab some new PR’s, and feel SO much healthier and injury-free in the process!

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