Cross Training Workouts: A Guide To Cross-Training Workouts For Runners
Cross Training Workouts should be a part of any runners training program. Cross Training Workouts for Runners provide a more holistic approach to training. By holistic, I mean that we learn to use different muscles, different combinations of muscles and ligaments, different patterns of movement (biomechanics), different mental proprioception, and challenge the body in different ways. Essentially, we keep it interesting and I believe that the athlete becomes more well-rounded.
It is really tempting to simply want to run as the sole activity of training. It makes sense right? You are a runner, and to get better at running, we have to run. However, cross training workouts are the difference between what we want and what we need.
This is about listening to your body. Whilst engaging in various forms of cross training does not use the same biomechanical patterning as running (as in a running ‘stride’ or form), the heart is still beating, and therefore you are still improving the amazing engine that is your body.
“Life begins at the end of your comfort zone”
– Ryan Sandes (Pro Salomon Trail Runner)
Trying a new form of training can be daunting. You can feel vulnerable from the feeling of ‘newness’ after being comfortable in one or a few sports for a while. I personally hadn’t been on a mountain bike or road biking (other than commuting) for a while. Today I decided to take what is a very dodgy, extremely old model mountain bike that I use as transport in Boise and go for my first mountain/road bike ride. Why? I felt like it and I had a curiosity to explore the contagious stoke that the biking community of Boise and Idaho have. I am having a small break from running for physical and mental health purposes. I also wanted to challenge myself a little bit.
It was a blast. I caught the bug, and I will be trying it again. All it took was one ride. I truly believe this is the same for others, so I encourage you to try a cross training workout next time you are unmotivated to run, feel a little niggle occurring or simply want to experience something else (and still keep the heart beating). I even got to experience the beautiful golden hour in the Foothills of Boise. See my photo below.
This is my favourite photo I have ever taken. I’m not entirely sure why, and it was a bit rushed honestly. My hands were freezing and my heart rate was through the roof after climbing a hill in the cold air. It was exhilarating though. I think it is the colours and obscurities of the sunlight.
Cross Training Benefits
Cross training benefits are numerous, particularly the benefits of cross training for runners.
“The Struggle was real, but every second was worth it”
-Nouria Newman (French Slalom Canoeist, Red Bull)
When runners get injured (and I am speaking for myself here too), it can be quite amusing to observe their habits of self-diagnosis before they actually get a diagnosis. Often they’ll use Dr. Google, the usual rehab methods involving tape and ice, maybe they’ll even be wise and take a few days off. However, we can prevent injury often by cross training, and learning to move our body in many different ways, utilizing many different muscles, in different coordination and patterns of movement.
To put it simply, we allow our body and mind a break from the repetitive movement of running. Often this allows the muscles, ligaments and tendons to heal a bit so you’re better prepared for your next run.
My mum who is a sports medicine physician in Australia once shared with me some very wise words about cross training for running. The heart is still beating. It doesn’t know the difference between a long swim, long run or long ride. She explained this to me whilst I was recovering from one of many sprained ankles. Whilst our musculoskeletal patterning may differ, we are still getting a very valuable training effect.
We are also training our mind differently. We are building mental toughness. For example, when I choose swimming as a cross training workout, I am inflicting myself (or am I actually benefiting myself?! That’s the paradox!) staring at some pool tiles and a black line for a significant amount of time. This is difficult when I have the privilege of looking at stunning mountain or seaside landscapes when I run outside.
Personally, my biggest cross training benefit has been the comfort I have in knowing that if I get injured, I am fully capable of throwing myself into a variety of other sports. In these sports I am distracted from my running injury, yet finding joy in a new and refreshing activity. Again, this is why I’d encourage you to integrate cross training workouts into your running schedule.
Cross Training Examples
Below is a list of cross training examples I can think of. Maybe you could integrate a cross training session in instead of a second run, or even in replacement for a recovery run. Looking to increase endurance training load? Why not pop in a cross training workout.
“This is your life, live it with passion”
-Thabang Madiba (Salomon Trail Runner, South Africa)
Cycling as Cross Training For Running
The hardest part about going for a road bike is simply getting on the bike in the first place and starting (at least I find). Whether it’s the cold, the heat, or preparing the bike for the ride. As always, be cautious of vehicles, animals, pedestrians, weather conditions etc. I suggest doing a hilly route and sprinting up the hills, floating the flats, and relaxing on the downs for a solid endurance workout.
Spin biking can be a blast, especially with music. I like to create playlists where each song/track has a specific workout purpose allocated to it. For example, there is a mix of sprint songs, high RPM (revolutions per minute) songs, out of the saddle climbing songs, and in the saddle climbing songs, plus recovery songs. It can make for a great workout. If you have the option, you could even try a spin class for some extra motivation.
Mountain Biking as Cross Training For Running
Mountain biking as cross training for running is great as it challenges your proprioception and reaction time, along with continual changes in leg and body movement to navigate the natural changes/variations on the trails. The uphill climbs can really challenge you, as often you’ll be navigating around rocks, facing patches of sand or mud, or avoiding other cyclists and pedestrians (if you’re unlucky). The downhills are simply a hoot.
“I think the mountains have helped keep me alive, keep me going, and keep me focused on this is what I’m doing right now”
– Jim Morrison (The North Face Mountaineer and Brand Ambassador)
Swimming as Cross Training For Running
Swimming is one of my favourite forms of cross training for running. I feel like it works every part of your body, and challenges you to control your oxygen capacity and therefore the breath. To work with the breath when physically exerting yourself is very humbling, and in its own unique way, grounding. The silence of being underwater, and swimming being a solo activity, is also quite meditative. There are so many swim workouts searchable online. I like doing a warm up, cool down, sprint and distance mixed sets, and in the pool fartlek style workouts.
Elliptical as Cross Training For Running
The elliptical trainer is one of the simplest forms of cross training for runners as almost every gym has one, and it doesn’t require you to own any extra equipment. It’s also quite similar to the action of running, without the impact. Many runners I know and train with will supplement running with a session on the elliptical.
Nordic Skiing as Cross Training For Running
This is a challenging cross training activity but the benefit is the miraculous fitness benefits you’ll receive from investing time into skate or classic cross country skiing. It is truly a total body workout. Some of the highest recorded VO2 max levels come from nordic skiers. They have to use both their arms and legs uphill, ski downhill without edges, sidestep corners and maintain a very good sense of balance. Also, altitude is often involved, which means altitude training benefits as an extra.
I guess what I am trying to communicate, or the moral of this post if you like, is don’t be afraid to try something new, or take some time off if you need it. Running will always be there for the most part. We don’t want to be risk-averse, as this doesn’t equal an enriched and life fully lived. If we don’t take a risk here and now, we can’t expect to learn new things about ourselves.