The Power of Cross-Training for Runners for Peak Performance

Every runner has faced a challenging hurdle at some point. Whether it’s a plateau in your training, an annoying injury that won’t go away, or an impending race that has you feeling worried and unprepared, these obstacles can throw you off course and derail your running goals. Luckily, there’s a way to tackle these issues and get back to enjoying the sport you love. If you've ever wondered how to increase athleticism as a runner, incorporating cross training into your routine can be a game-changer. Cross training for runners is an effective way to boost running performance and help you achieve your objectives. In this article, we’ll explore the ins and outs of cross-training for runners so you can get back on track and move toward your goals faster.
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What is Cross-Training & Why is it Important for Runners?

Cross-training for runners means engaging in non-running activities to: 

• Improve overall fitness
• Reduce injury risk
• Support recovery

‍“Cross-training is performing or engaging in multiple and varied training activities or exercises in order to improve fitness for performance in one’s main role, sport, or skill,” says John K. Koniuto, a doctor of physical therapy and the owner of FYZICAL Johnson City in Johnson City, New York. So in the case of runners, cross-training could refer to any other workout that could complement your end goal: Becoming a stronger, more efficient, and safer runner who’s less prone to injuries and more likely to PR. 

Injury Prevention

The most significant benefit of cross-training for runners is injury risk reduction. The primary causes of injury for runners include muscular imbalances, biomechanical irregularities, and overuse/overtraining. Biomechanical irregularities are quirks in your running form that make you more prone to injury, such as:

• Overpronation
• Supination
• Uneven hips and similar issues

Cross-training offers help for all of those issues. Moving your body in a different motion than running can strengthen muscles and smooth out imbalances. By reducing the number of miles you run, you reduce the overall impact on your: 

• Muscles
• Joints
• Bones

Improved Cardiovascular Health 

If you had to choose between cardio, strength training, or a combo, variety is your best bet if you want to take care of your ticker. One small study found that when individuals performed a mix of 30 minutes of aerobic training and 30 minutes of resistance exercise three days per week, within eight weeks, it had a better impact on the measured risk factors for heart disease more than their peers who did three hours of strength or three hours of cardio alone during those same eight weeks. 

Although the authors mentioned that more research, with a longer study duration and more people involved, is needed, the study is promising for making the case that doing both types of exercise is ideal for helping lower one's risk for heart disease. 

Increased Muscle and Bone Strength

Research suggests that challenging your muscles in different ranges of motion and with increasing levels of resistance can lead to an improvement in: 

• Muscle strength
• Endurance
• Flexibility

Any weight-bearing exercise, especially strength training, has been shown to bolster bone strength (a key factor to help prevent stress fractures). 

A Mental and Physical Breather

“Switching up your training can be a great mental break,” Robin says. If you ever feel like you’re hitting a wall or are bored by your training, variety might be beneficial to engage your body and brain in new ways. 

Improves Running Economy and Endurance 

Specifically, when we get into strength training and targeting the legs, you can make real gains in your running economy (essentially your miles-per-gallon as a runner) and your endurance. Stronger legs, hamstrings, quads, calves, and glutes, combined with proper running form, make runners more efficient. 

They also help you last longer. Stronger legs have been shown to fatigue more slowly in endurance events. Full-body strength training will also help you maintain good running form in longer events like marathons and ultramarathons.

Allows You To Target Specific Deficiencies

Cross-training allows runners to train in specific fitness areas without adding unnecessary miles. For example, a runner who wants to work on cardiovascular fitness could do an elliptical session or go swimming. At the same time, a runner who wants to improve their running economy can hit the gym.

Can Accelerate Recovery 

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.

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How Often Should You Cross-Train as a Runner?

The right amount of cross-training varies from person to person, depending on individual factors such as fitness level and goals.  As a runner, your primary goal is to enhance your running performance. Cross-training can help you achieve this goal in a few different ways. It can help you recover from an injury and return to training for your next race. Cross-training also decreases the risk of injury, allowing you to keep training without interruptions.

Most importantly, adding different types of exercise to your routine boosts overall athleticism, helping you become a better runner. The better you are at cross-training, the more it will help you with your running. So there’s no need to worry about how cross-training will affect your running. It’s likely to improve your performance, and as you get better at cross-training, the workouts will become easier and less strenuous on your body. 

Don't Overdo It When Adding Cross-Training to Your Routine

While cross-training is beneficial, it's important not to overdo it. You should avoid overtraining at all costs, as it can lead to burnout and injuries that will set your running back further than any cross-training ever could. “For most runners, I think one to three days per week [of cross training] is going to be a good idea, depending on the race distance and the running volume. That is also going to mean incorporating strength training primarily on those days,” Robin says.  It’s also a good idea to listen to your body and adjust your training plan. 

For instance, if you are returning from an injury and adding running back to your routine, you may need to reduce your cross-training frequency or intensity to facilitate a smooth transition.  Similarly, if you are training for an upcoming race and notice you’re feeling overly fatigued, cutting back on your cross-training sessions may allow your body to recover. 

Recovery is Key

Mobility is always a great idea and can be done as an active warm-up to your run. If you’re recovering from an injury, ask your doctor or physical therapist if swimming or pool running might be an approved alternative. If you’re unsure of your optimal training program, a physical therapist, a running coach, or a personal trainer can help dial in your routine. 

How to Incorporate Cross-Training into Your Running Routine

Cross-training should supplement running, not replace it. 

• Begin with how many days you can safely run, three to five days per week. 
• Schedule one day as a complete rest day and then fill in the remaining days with your preferred cross-training and strength training/supplemental workouts. 
• Aim for one to two days of any of the above cross-training workouts per week and two to three days of strength training, yoga, Pilates, or other supplemental workouts. 

One of the best ways to fit in both is to spend 40 to 60 minutes at the gym on your cross-training days, with 20 to 30 minutes of cross-training and 15 to 20 minutes of strength training.  Cross-training does not have to be complex and complicated. 

You can add 15 to 20 minutes of the indoor bike or elliptical before you strength train, cycle to and from work, or hike for an hour on the weekend. Like running, many of these cross-training options can make for great group activities, so your fitness doesn’t have to come at the expense of your social life. 

The DOs of Cross-Training for Runners

Here are six DOs of cross-training for runners:  

1. Buckingham says you should incorporate cross-training regardless of whether you are a novice or experienced runner. 
2. Do keep your cross-training easy when it’s a recovery cross-training session or after a challenging running workout. 
3. Do warm up and cool down before a cross-training session as you would before a run.
4. Stonehouse advises choosing the type of cross-training you enjoy that fits your needs on that day, whether focusing on endurance, strength, flexibility, or something else. 
5. Find a running coach to help you incorporate cross-training to stay healthy and strengthen.
6. Wear a heart rate monitor to ensure you stay in the appropriate heart rate zone for your workout. 

The DON’Ts of Cross Training for Runners

Here are five DON’Ts of cross-training for runners: 

1. Don’t do too many new types of cross-training too soon. Doing so could result in injury, says Buckingham. 
2. Don’t treat a cross-training workout as something you must “get through.” “Cross-training can have similar benefits to a running workout and can be very beneficial in your training,” he adds. 
3. Don’t skip your run to do a cross-training session. It might be hard to believe, but you must run to be a better runner! 
4. Don’t push hard in your cross-training sessions unless that is the purpose of the workout. Stay true to the goal. 
5. Don’t let cross-training distract you from your running goal. “Sometimes we can add so many ‘other’ things that the additional volume is just too great,” warns Stonehouse. This can put you at risk for burnout. 

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10 Best Cross-Training Workouts for Runners

1. Strength Training

“The number one cross training for runners that I would recommend is weight training. This is armoring yourself for the ‘long game’ of running and improves running economy,” Robin says. “When combined with proper running form, stronger legs, hamstrings, quads, calves, and glutes make runners more efficient.” Strength training that targets the legs can directly help you become a stronger and faster runner, she continues, and stronger legs have also been shown to fatigue more slowly in endurance events. 

For this reason, Robin recommends that distance runners (think: marathoners and ultramarathoners) prioritize strength training. But don’t overlook the importance of core and upper body strength, regardless of how far you hoof it. These areas are essential to ace your best runner’s posture, which doesn’t involve hunching, excessive arm swinging, or looking down. You might think of targeted exercises like a leg press machine when we mention strength training for runners.

‍“I more strongly support performing combination moves in functional positions, like squat variations, deadlifts, and lunges,” Koniuto says. Also among Koniuto’s picks for the best strength training moves for runners: Plank variations with sets: 

• Facing the floor
• Facing the ceiling on a bridge
• Side planks
• Any body weight or dumbbell exercises that move your body:
  
  • Laterally (like side lunges)
  • Front to back (inchworms, for instance)
  • Twisting fashion (such as a dumbbell chop)

2. Cycling

For a no-impact cross-training option that gets your heart pumping and offers a similar cardio challenge to running, saddle up. “I particularly like cycling for runners because you're working the major muscle groups in your legs just like running, and it works your cardiovascular system to make you fit, but without the pounding,” Robin says. 

Cycling and running involve strength and endurance in some similar muscle groups—the pushing muscles of the arms and upper body, the butt, quads, hamstrings, and calves, according to Koniuto, “but with much less ground reaction forces and therefore much less impact on the lower body joints.” 

Ride Smarter, Run Stronger: How Strategic Cycling Boosts Running Performance

Everything from flat rides to climbs to HIIT rides will pay off for runners. Mix and match or choose according to your goals:

• Endurance
• Strength
• Improved cardio fitness 

To get the most out of an outdoor cycling workout, find rolling terrain to: 

• Power up an incline
• Pedal fast when it flattens
• Charge up another hilly section

Colavecchio said that using a stationary bike, such as at a spin class, is also a good option, since it allows you to control your workout better and not coast on downhills too much. After a warm-up, do six sets of three minutes at a stiff resistance with a minute of light resistance in between. Finish with two minutes of a fast pace at medium resistance to simulate the end of a race, when your legs are hurting but you need to finish strong. 

3. Rowing

“Rowing can benefit runners by developing fitness and stamina in similar muscle groups as cycling, but with a bonus of engaging the ‘pulling’ muscle groups of the arms, shoulders, and upper back in a low-impact manner,” Koniuto says. Although it might look smoother and perhaps “easier” than running, get this: “Rowing works a large amount of your muscle groups 86 percent of your body’s muscle groups simultaneously,” Robin adds. 

And in other positive news, rowing works the opposing muscle groups of cycling, so they’re terrific complements of each other. Aim to work until you notice light to medium fatigue to challenge the muscle groups, but not strain them to the point of requiring excessive recovery of more than a day. “This way, you can still feel well enough to perform your training runs,” Koniuto says. 

4. Swimming

The buoyancy benefits of being in water mean you can achieve an intense cardio workout with minimal impact. Aside from performing swimming strokes like freestyle and butterfly, “a runner can also perform running movements having the water provide resistance in all directions,” Koniuto says. “The deeper the pool, the more of your bodyweight will be offset while aqua jogging, which makes it feel easier. A neck-deep pool offsets about 90 percent of your body weight so it feels nearly gravity-free. For a more vigorous challenge, head to the shallow end and jog in hip-height water,” according to Koniuto.

5. Try Pool Running 

You'll likely want to run extra miles if you have an ambitious goal, such as completing a marathon. But you could risk injury if you take on too much mileage too soon. Jason Fitzgerald, head coach at Strength Running and a 2:39 marathoner, says pool running is a great option. 'It’s the exercise that mimics road running the best. You’re working the same muscles, without the impact.' Studies show that pool running is an adequate substitute for dry-land running if you keep your heart rate up. Accomplished middle and long-distance runner Eilish McColgan can often be spotted aqua-jogging in the pool.

‍How to do it: 

• Wear a pool belt to help you stay afloat. 
• Run as you would on the road, keeping good posture while pumping your arms and maintaining a high cadence. (Slow strides could cause you to overextend your legs, which may irritate your hamstrings.) 
• Do it once a week for 45 minutes to an hour. 
• You can pool run at a steady pace, or try short sprints (where you go fast for 15-30 seconds, recover and repeat) and long sprints (where you do a moderate effort for 5-10 minutes, recover and repeat). 

6. Aqua Jogging 

Great for: Zero-impact running rehab 

While at the pool, try aqua jogging, which is essentially running while treading water. You should get a flotation belt to do it properly. It’s particularly popular with injured runners as a form of rehabilitation. It is non-weight-bearing, works the neuromuscular system like running, and is a tremendous aerobic workout. To make it more difficult, put your arms above your head. 

7. Hiking 

I don’t just mean hiking for a quick stroll in a park. To be an effective form of cross-training, hiking involves walking uphill (and then back down) on uneven terrain. Hiking on steep terrain will work your aerobic system and strengthen the muscles you use for running. 

Climbing steep hills strengthens your glutes, which are essential for flat and uphill running. The descent prepares your joints for the impact of downhill running, which can irritate many runners’ knees and fatigue their quads. 

8. Snowshoeing 

While it looks simple, snowshoeing burns more calories than walking or hiking, delivering an effective aerobic workout. Like hiking, snowshoeing strengthens your muscles in running, including your glutes and quads. You can snowshoe on hiking trails or at Nordic ski areas if you prefer steep terrain. Snowshoeing provides a winter alternative to other types of outdoor cross-training. You can also cross-country ski for a similar cross-training workout, a favorite for those with Achilles injuries! 

9. Try Pilates 

Pilates offers runners a low-impact way to strengthen, especially in the later miles of long runs: 

• The core
• Improve posture
• Support efficient breathing

According to Louise Humphrey, Pilates instructor and founder of the Pilates for Runners program, consistent practice enhances abdominal, back, and arm strength, helping maintain form and reduce fatigue. 

Pilates is ideal for rest days, warm-ups, or short post-run sessions. Humphrey recommends a simple daily routine, 10 minutes of targeted moves like planks, press-ups, scissors, and shoulder bridges can build lasting strength and boost running performance.

10. Try Yoga 

Yoga can help runners strike the crucial balance between mobility and stability. While excessive flexibility may hinder performance, targeted yoga can relieve tightness, support fluid movement, and reduce injury risk. Sage Rountree, yoga instructor and author of The Runner’s Guide to Yoga, notes that hip stiffness can limit stride length and compromise speed, while muscle imbalances can alter gait. 

Choosing the right style based on training load is key: opt for gentle forms like hatha during peak mileage and explore more dynamic styles, such as power or ashtanga yoga, in the off-season. Though often overlooked, restorative yoga is ideal for recovery and enhances breath control and body awareness, both of which translate to better running form.

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