What is cross-training?
Cross-training is defined as an exercise protocol that utilizes several modes of training that are outside the athlete’s main sport to develop a specific component of fitness.
- May boost cardiovascular endurance
- Trains muscle groups not used in the main sport
- Allows recovery from main sport
- Keeps you mentally engaged
- May reduce risk of injury
What are the best cross-training exercises for runners?
- Cycling or spinning: a low impact option that closely mimics the cardio requirements of running
- Rowing: a low impact option that works muscles of the upper body not typically used during running
- Swimming: provides a low impact alternative that allows recovery from running while helping increase aerobic capacity
- Weight training: strengthens the muscles of the body to complement endurance training and improve performance
- Yoga: excellent for recovery, as various yoga poses increase flexibility and may help prevent injury
- Pilates: an effective way to both strengthen and lengthen tight muscles while increasing core strength
- Skiing (downhill or cross-country): cross-country skiing best mimics the cardio requirements of running; downhill skiing can also be a fitting for runners
Source: https://www.healthline.com/health/fitness/cross-training
I fully admit that consistent cross training has not been my strength.
I have dabbled in yoga but since I broke my ankle, it’s not easy.
I’ve given up on tennis for now due to time and money issues.
I have cycled but only when injured and I cannot run.
I use the arm, ab and hip machines at the gym. Is that cross training?
Happy Running! What types of cross training do you do? Please share.
Since today is Tuesday, I’m linking up with Zenaida (The Running Teacher) and Jenn (Runs with Pugs).
and tomorrow:
I’m also linking up with: co-hosts Coach Debbie Runs, Confessions of a Mother Runner, Mile by Mile, and Runs with Pugs
My First 5K and More... 
I think strength and yoga would be considered more of “supplemental training” for runners, while cross training would be cardio that replaces some running. In my view, the fact that you don’t do much cross training is a good thing- I really only cross train when I’m injured. If you’re healthy enough to run then there’s no need for cross training, unless you enjoy it.
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I like the way you think but many would disagree and say that cross training is very important.
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I did not know you had given up tennis!? You know I am a huge fan of cross training as it gives me other fitness outlets to balance out my running without getting injured
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I know you are. It’s great. I need to do more.
Unfortunately no time for tennis.
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I didn’t know you had given up tennis either! I hope you are able to work that back in. I’m debating taking up pickleball, but the nearest courts aren’t close. Yoga is hard since my ankle but I do like to work it in when I can.
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As I said to Deborah, no time for tennis. I can barely fit in running. We have a lot pickleball around here. Again when would I do it?
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I strength train 3 times a week but other than that I just run. I know there are benefits to doing other kinds of cardio but this is working for me now.
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Glad to hear that.
I’m fine too with just running and the gym.
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I strength train which is about the limit of my cross training. Though I’ll walk on rest days sometimes. I really need to get back to yoga because I feel the strongest and best balanced when I’m consistent with my practice.
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Yup. Don’t we all.
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