You may have heard the saying that to become a better runner, you have to, well, run. For example, a sprinter needs strong glutes to help power every stride and quicken their pace, so strength training that targets the posterior chain can help. A cyclist may find that all that riding makes for tight hip flexors and a rounded upper back—yoga and Pilates can help with that!

The advantages are endless, you just need to identify your potential deficits to target the cross-training workout that best suits your needs. Think of cross-training as a way to improve overall performance, whereas strength training is used as a means to garner specific benefits.

Strength training, whether with dumbbells, resistance bands, or bodyweight exercises helps to build muscle strength, mass, or endurance, explains Cagley. Strength training can, and often is, particularly for cardio enthusiasts, a recommended type of cross-training, but not all cross-training includes strength work.

Cross training can also include aerobic training for cardiovascular fitness or yoga for mobility for example, says Cagley. Cross-training can take the guesswork out. One of the best things about cross-training is that anyone can benefit from it—from swimmers to powerlifters and everyone in between.

For example, running and cycling often recruit your quadriceps the large muscle group in the front of your thigh , therefore routinely strengthening the anterior or front of your lower-body. But that leaves your posterior chain, notably your hamstrings , weakened.

Cross-training helps even out this muscle imbalance to not just improve strength overall but also help prevent injuries from overcompensation of tight, overworked muscles.

Cross-training also means you can add some spontaneity, diversity, and fun into your training—a huge bonus for those who are starting to get bored or hit the dreaded plateau with their results. Joyful activities such as hiking, surfing, or playing basketball that feel more like an adventure than a prescriptive workout also count as cross-training, adds Cagley.

Creating this balanced workout will help prevent excess repetitive stress on certain areas of the body. You can add cycling, running, or anything aerobic to hit your cardiovascular system. Then tailor your cross-training to the muscles needed in those activities, says Cagley.

If you lift already, add some cardio into the mix. Not only will this make things more fun for you both, but having a buddy makes trying something new less intimidating. Cross training allows for variation in your routine. Ready to get started? Here are some great ways to incorporate cross-training into your workout routine no matter what your primary activity of choice may be.

Runners will benefit greatly from utilizing cycling as an alternative cardio exercise. Cycling helps build and maintain endurance while also limiting the high, repetitive impact from running that can be hard on the joints like knees and hips, says Cagley.

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. Cycling is a great way to give your leg muscles an aerobic workout without the impact that comes with running.

Calories burned: per hour at a moderate speed. Not only will a hike mix it up, but it can help improve your cardio fitness and muscle strength. Calories burned: per hour.

Swimming engages your core and helps work your upper body, all while giving your joints a rest. Yoga helps your flexibility, gives you a mental break, and allows you to stretch your muscles that might be tight from running.

Calories burned: calories per hour. Using the elliptical is a great option for low-impact aerobic activity. Plus, elliptical machines engage both the upper and lower body, something that running does not do. Calories burned: per hour at a moderate pace and resistance. Walking uses the same muscle groups as running, but at a lower intensity that will help in active recovery.

Make it social by inviting a friend or family member to take a walk with you. Calories burned: per hour at a leisurely pace. An exciting aerobic activity, Zumba helps strengthen some of the muscle groups that you use while running — specifically your hip-stabilizers and calves. Not only is rollerblading fun, it is a great way to build endurance and tone your muscles!

Try one of these activities this week in place of a running workout. When it comes to running and nutrition, you get out what you put in.

Whether injured or healthy, cross training is a MUST for runners. It is one single way to get fitter and stronger, prevent injury, and avoid burnout.

When done correctly, cross-training can help runners run faster , longer, and stay healthy. I want to help you use your time wisely! So, in this cross-training for runners guide, I talk with experts about:.

Cross training is good for runners. Every runner, no matter the level, should include cross training in their schedule. For beginner runners and runners returning after injury , cross training provides additional cardiovascular strengthening without taxing the body.

Cross-training allows runners to continue to strengthen muscles while allowing the rest of the body to recover from the high impact of running. Your cardiovascular system strengthen more quickly than your tendons, bones, and ligaments thus, cross-training allows you to further strengthen those areas while allowing the skeletal system to recover, explains Todd Buckingham, lead exercise physiologist at Mary Free Bed Hospital.

Cross-training allows runners improve their cardiovascular fitness without the extra pounding of running. For new runners or runners returning to running after injury me!

Most runners will run miles and miles on end, day after day. However, doing the same thing over and over will work only those specific running muscles which could lead to overuse injuries, overtraining syndrome , and mental burnout.

Doing other activities helps activate and strengthen different muscle groups, helping runners improve their power and efficiency, says Steve Stonehouse, director of education at STRIDE run coaching. 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.

Certainly, there are many cross-training activities, but for them to be effective cross-training for runners , they must meet certain requirements. According to certified running coach and The Mother Runners co-coach Laura Norris , cross-training for runners includes:.

Related: Your Strength Training Guide for Runners. The following 8 cross training exercises are the best cross-training exercises for runners to do because they are gentle on the body, mimic running with the exception of swimming , and provide cardiovascular benefits.

While runners may enjoy other sports such as tennis or golf personally, I LOVE badminton , these are not cross-training activities for runners because they do not provide a direct benefit to running.

Similarly, any activity that has quick lateral movements can be harmful to runners, warns Buckingham. This is not an exhaustive list.

Note that HIIT workouts such as CrossFIT or Orange Theory Fitness are not directly beneficial for runners. And, if a runner does them, it should NOT be done on a rest day! Beginner runners will likely cross-train every other day as their bodies adjust to running for a total of 2 to 4 days.

More experienced runners will likely cross train less as they run more. Their cross-training activities will be to help them recovery faster or give their legs a rest while they still work their cardiovascular system. Thus, more advanced runners will typically cross train 1 to 2 times per week, in place of recovery runs.

Most injured runners trying to maintain fitness while on a running break know that part of what makes cross-training so difficult is that it can be hard to elevate your heart rate. Sometimes perceived effort is not the best guide when cross-training.

That is why a heart rate monitor, such as a chest strap, or fitness watch such as a Garmin or WHOOP , is an effective way to monitor actual effort. Monitoring your heart rate can ensure you stay in the appropriate zones for your workouts. For example, if you are injured and trying to maintain or gain fitness, monitoring your heart rate can tell you if you are working hard enough.

The WHOOP has helped me immensely in scaling my workouts and having peace of mind that I am maintaining a level of fitness. Get a complete guide to heart rate zone training here. For tips on how to stay entertained while cross training, check out my treadmill tips for moms article.

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