Cross-Training for Runners: the do’s and dont’s

Let’s begin here: What exactly is cross-training?

GREAT QUESTION. In any training plan, running plan, or training program, you’ll see cross-training on your training calendar. Simply put, when we refer to cross-training in running, it’s is any activity that works complementary muscles to help you build strength and endurance. Running is a single-leg sport that has you running in one plane of motion.

Cross-training is a way to mix up your workouts, move in different planes of motion, develop your endurance, and add variety to your routine.

Looking for some examples of cross-training? We have you! Some popular forms of cross-training are dancing, swimming, rock-climbing, cycling, indoor cycling, the elliptical, hiking, rowing, strength training, walking, and tennis to name a few. The goal with cross-training is to keep the workout gentle so fight the urge to go HAM on your Peloton. Leave the hard, anaerobic work (top-end, speedy days) to your quality running sessions.

How often you cross-train is up to you! Some plans will specify the number of days to incorporate cross-training but the best rule of thumb is to check-in and figure out when you want to. It doesn’t matter if you’re training for a half-marathon or running for fun, all of your runs and workouts need to be motivated from within. The best way to figure out how many days to incorporate cross-training is to start with your schedule. How many days do you want to run? 2? 3? 5 or 6? How many rest days do you want to take? And how many days do you want to cross-train?

BUT HOW LONG SHOULD I CROSS-TRAIN? Another great question! The truth is, there’s no rule here! Gang, unless you’re training for a specific outcome goal like qualifying for the Olympic trials or Boston Marathon, don’t stress about getting it wrong or “should-ing” yourself. You know should-ing, “I ‘should’ cross-train twice a week because that’s what I read in a running magazine!” No. Cross-train when you want to cross-train. If you have never crossed train, should you go for a 60-minute bike ride? No way Jose. Start with 20-minutes. The secret to all things movement is to leave yourself wanting more. LESS is more. That is the secret to sustainable choices. If you enjoy it and look forward to it, you’ll never have to think twice about finding the time to make it happen. And the only way to get to that place is to start small. A 15-minute walk at lunch. A 20-minute hike after dinner. A 10-minute dance party in your living room.

Start small but move in ways you enjoy. Then, slowly build week after week but keep checking in. Give yourself permission to ask yourself, “Do I want to do this”. Yes?

Cross-training is a great way to add variety to your training and prevent injuries. Don’t be afraid to mix things up! ESPECIALLY if you’re training for something like a half-marathon or marathon. Those cross-training days are a nice way to give yourself a break from pounding the pavement. But if you find yourself dreading your cross-training days, switch it up or scale it back.

Happy cross-training!