Elite runners have turned to cross-training for decades to provide a respite for those niggling injuries. But cross-training has benefits far beyond overcoming injury. Indeed, by improving overall fitness, cross-training can help prevent injury from even occurring. Need a break from the boredom of endless miles? Cross-training can provide relief.
Numerous studies have found that the training effect on VO2 MAX – the maximum amount of oxygen a person can use during intense exercise – directly transfers between exercises. In other words, whether you swim, bike, run, use an elliptical or do some other form of intense aerobic exercise, you’re still training your body to use oxygen in a beneficial way.
You’ve got nothing to lose and everything to gain by adding cross-training to your training.
Start by adding one or two cross-training activities into your weekly workout schedule.
You’ll likely feel fresher and faster on your runs. If you are injured, be sure to vary your cross-training to avoid feeling apathy about your weekly routine. The following are some of the best cross-training activities for runners.
Elliptical
This exercise mimics running better than any other. Make sure you have enough resistance to get your heart rate elevated.
Swimming
While some runners cringe when they hear “pool,” it is one of the best non-weight bearing cross-training activities for runners. It’ll get your heart rate up while offering a total body workout.
Cycling
Like running, cycling is dependent on the major muscles in the legs. Cycling is similarly a great workout for the cardiovascular system, which will yield dividends when you’re running the miles.
Cross-country Skiing
Elite level cross-country skiers consistently have the highest VO2 MAX found anywhere in the athletic community. If you’re fortunate enough to live in a winter-wonderland, make cross-country skiing a priority. It gives runners who live in cold climates the chance to train outdoors in the winter while taking the load off your joints.
Walking
All of our beginner marathon training plans include walking. Walking is a low-intensity alternative to running. While cardiovascular workout might not be as intense, you are still reaping the benefit of training your aerobic energy pathway and you will be working the same muscles you use when running.
Tips for Cross-Training
- As you develop your training plan, add specific cross-training days to your weekly workout schedule. By scheduling specific days, you’ll ensure a good balance that avoids over- or under-training.
- When choosing your cross-training activity, pick exercises that mimic running. That can mean picking an aerobic exercise that works the cardiovascular system in a similar way or choose an exercise that uses the same muscles that are used in running.
- Always use a heart rate monitor. Using a heart rate monitor will ensure you raise your heart rate enough to get the cardio-vascular benefit of the exercise.
- Make it fun! Cross-training is a great way to change-up your workouts. You just might start looking forward to those non-running days.
