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Strength training deserves kick box its own mention here, even though I don’t consider it cross-training. For ultramarathon runners or anyone who runs trails, hiking is practically a non-negotiable addition to the training mix. They build hip flexor strength, improve balance, and develop proprioception in ways that flat road running doesn’t. Swimming develops shoulder and upper body strength — areas most runners neglect — while also delivering excellent cardiovascular conditioning. It’s low-impact, develops the aerobic system efficiently, and is accessible to almost everyone.
The mixture of strength training and cardio keeps your metabolism high, helping you shed fat while maintaining lean muscle. You’re not just lifting weights—you’re improving functional fitness by training your body for real-life movements. CrossFit is a great way to build a fitness foundation because it balances strength, conditioning, and skill development. After an intense session, you’ll stretch, use a foam roller, and perform mobility drills to help with flexibility and range of motion. Each day varies in structure, but you’ll complete a set number of rounds, total reps, or finish within a set time.
For example, if you’d like to get stronger for rowing, focus on strength training that develops the muscles needed for a strong drive, including pulling exercises like deadlifts and rows. Simply put, “cross training is mixing in various kinds of workouts to improve on your main training focus,” says Peloton instructor Adrian Williams. So if you’d normally run or walk for 30 minutes at an easy effort, substitute 30 minutes on the elliptical at an easy effort. Light cross-training activities like cycling or the elliptical can improve muscle blood flow, thereby accelerating recovery time between runs – think of them as active rest days.
Improved Strength and Conditioning
Typically gyms or studios have beginner classes, and they will typically last between 60 and 90 minutes. Build strength, learn skills, and train with people who want to see you win. From what to bring to finding your coach and learning the CrossFit language, we’ll guide you through it. Maybe you’ll finally try spin classes or master that pull-up.
Walking
If you build it into your schedule intentionally, strategically, and with a clear understanding of what you’re trying to accomplish, you’ll thrive. For detailed strength-training guidelines for runners, check out my book, Runner's World Guide to Cross-Training. Your strength workouts should incorporate strength-building movements with functional carryover to running, such as forward lunges, as well as core strengthening movements and jumping drills to build stride power.
This multifaceted approach can improve performance, reduce the risk of injury, and foster a more sustainable and balanced fitness routine. Enhances Overall FitnessCross training targets multiple muscle groups, helping to improve strength, endurance, agility, and flexibility. Instead of focusing on just one type of activity, it aims to create a well-rounded fitness routine. It’s often used for low to moderate recovery workouts but can be adjusted for more challenging sessions. Its high intensity can trigger the "afterburn effect," helping you burn calories even after your workout. Cross-training isn’t just another workout—it’s your ticket to breaking plateaus, staying motivated, and becoming stronger than ever.
“This becomes their active recovery between crucial running workouts like speedwork, tempo runs, and long runs.” “More advanced runners can use cross-training to replace recovery runs,” explains Stonehouse. “The benefits of cross-training for runners are there a hundred percent of the time,” says Stonehouse. When in the throes of a high-mileage training plan, we’d maybe dial this back to 1 or 2 cross-training sessions a week, to keep you strong and injury-free without pushing you too hard. Walking is an excellent cross-training activity for active recovery between hard running workouts. For the biggest bang for your buck, I highly recommend lifting some weights and focusing on compound exercises that work several of the big muscle groups at once.
They allow you to navigate the site and use its functions, such as filling out online forms or using the shopping cart. Active learning ensures that employees retain information better and feel more confident in their new skills. Without a structured plan, employees might receive unequal training experiences, leading to gaps in knowledge and skill development.
Below, we break down the key benefits of cross-training employees and how it impacts both the organization and its people. That’s because you’ll need to preserve energy for recovering from your runs and keep the focus on your endurance training. By starting at a manageable level and focusing on proper form, you’ll develop the strength and confidence to take on more advanced workouts over time. The benefits of cross training come with learning something new and focusing on different areas of the body that regular training can neglect. You can do circuits, yoga, pilates and strength classes, but you don’t have to slug away in a gym for hours each week, you can do 5-10 minutes a day in your own home. Show your employees the benefits in terms of enrichment and development for their careers and make it fun and engaging.
- They help the workers develop their skills, take on additional responsibilities, and reward them with a promotion should the right one arise.
- It’s helpful to keep these guidelines in mind when planning out your workout routine, and understanding where cross training may fit in.
- Nutrisense, you’ll be able to learn how to use your body's data to make informed lifestyle choices that support healthy living.
- For strength-specific cross-training, see our weightlifting guide for runners.
- Too much cross-training will produce employees who know a little about a lot, and you’ll have no experts in a particular subject.
Given the number of training methods in cross training, you’ll need to wear the best cross training shoes. You won’t get bored or repeat exercises over and over, plus you’ll have unlimited workout creativity because there are many challenges open to you. Try the fan bike, which can redline your heart rate in just minutes of serious effort.
Strength Training For Runners: Here’s Exactly What You Need To Know And Do
The goal of every training session is to break down muscle and without recovery, a portion of that work might be wasted. Typically, cross training is meant to offer your body a break from the impact it faces during regular training. But in the off-season, or times when you’d like to give your body a break, aerobic impact work should be done once or twice a week. If you’re training, the amount of aerobic impact work will likely be higher (and may be your only focus during that training block). For example, if you planned on running 45 minutes, you could easily spend 70 minutes cycling.
Best Practices and Common Mistakes to Avoid
By avoiding these common mistakes, you’ll get better results and ensure your cross-training journey is safe, effective, and enjoyable. Jumping straight into intense exercises without warming up is like trying to drive a cold car—it’s inefficient and can strain your body. Poor form reduces the effectiveness of your workout and increases the risk of injury, especially during moves like burpees or weighted swings. Incorporating exercises like push-ups, pull-ups, and single-leg squats bridges the gap between strength and functionality.
