I just want to run.
My life is busy and if it comes down to my run or cross training, I’m always going to run!
I hate the gym.
Admit it, at least one of statements have passed your lips since becoming a runner!
Personally, I used every single one of those for many years to avoid cross training!! Sure I would do yoga here and there or remember to hoist up a weight once in awhile, but what it lacked: CONSISTENCY.
The key to progress in running or any fitness endeavor is consistency.
Tips to Stick With Cross Training
For those like me who may not LOVE cross training, but understand the benefits here is some of what I’ve found over the years to help make it part of my routine…
- I pick things that are going to make me a better runner (see below)! Then I’m more motivated to stick with it for the long haul.
- Others find that variety makes running even more enjoyable.
- Being determined to not get injured again.
- Hire a coach to hold you accountable.
- Schedule cross training classes as time to connect with friends.
- Get to know people in the gym, who will notice when you’ve been gone.
- Track your progress in terms of reps, body image, running power.
- A desire to build more muscle to improve overall body appearance.
- A goal to feel stronger, complete the pull up, do the full push up.
- And of course to run faster
Until there is a benefit big enough to overcome your cross training excuses, you’ll continue to find reasons not to commit.
BONUS: Read my post on how to stop relying on motivation!
Best Cross Training for Runners
Let’s be honest with distance running there are only so many hours or energy left in the day for cross training.
I love the following methods because they improve our running, which I find keeps many of us motivated to stay on track.
Yoga for Cross Training
Try a Vinyasa style class where the continual movement helps runners keep from feeling bored when initially transitioning to this slower workout style. Additionally, the focus on breathing can help you expand your lung capacity and keep you from feeling winded on runs.
I’d also highly recommend Yin Yoga for truly resolving tight hips.
Read more on how yoga improves your running >>
Biking for Cross Training
Focusing on a cadence of 90 RPM will help you become a better runner by increasing your foot turnover. 90 RPM mimics the desired 180 steps per minute recommended by most running coaches because it decreases time contacting the ground, increases your speed without allowing you to over stride!
Head to a spin class, hop on a stationary bike to watch a TV show you wouldn’t otherwise or get some extra motivation by heading outdoors. I don’t love biking, but finding some places with great views got me far more excited to stick with it.
Physical Therapy as Cross Training
Most runners think of physical therapy exercises as a way to recover from injury, but I’ve found that by adding many of them to my routine I can stay out of the doctor’s office!
Here are some of my favorite moves for the IT Band and hips, which are the two most common reasons we end up with knee pain:
Swimming for Cross Training
Another fantastic way to improve lung capacity and create core stability, which will help you run longer with better form. The low impact cross training can be an amazing way to stay on track during most injuries or to get in a cardio workout when you might need a break from intense run training.
How to Cross Train for Extra Running Benefits #runchat Click To TweetPilates for Cross Training
These workouts develop strength, flexibility, muscular endurance, coordination, balance, and good posture — with a much lower chance of injury than with other forms of exercise. The discipline emphasizes correct form instead of going for the burn.
With so many exercise variations and progressions, you may have a hard time getting bored with Pilates. I’ve personally found massive benefits from doing to reformer focused classes. It’s really teaching me to engage my core and glutes, along with activating muscles we don’t always use.
Circuit Classes for Cross Training
I admit to not being a fan of group classes for a long time, but lately I’ve started to realize that with the right instructor I love them.
Feeling strong is very empowering and of course we need to get our strength training on to keep the hips strong, create arms that power us uphill and a core that will keep us from hunching over as we get tired during long runs.
Life is Cross Training
That’s right your entire day can be part of cross training! From using a standing desk, to taking the stairs, to enjoying a hike or trying something new like paddle boarding. All of this keeps you from sitting, our enemy, and helps you engage different muscles.
Depending upon my current goals, the number of days I cross-train varies, but I like to do a full body strength training session three times a week in the beginning of a program and then reduce that as intensity increases. All other cross-training activities are added in a few times a week, also depending on program intensity.
Embrace At Home Workouts
One of the things which I have found to work best for MANY runners is doing it a home!
The plus side is you save time from traveling, no excuses about weather and you can control the intensity of your workout, which I think is key when it’s being done during race training plan.
However, if you don’t have some instruction you might find yourself doing the same body weight exercises or TRX exercises repeatedly….which is why I’m such a fan of tools like DVD programs like P90X or online programs like yoga!
To get going at home, checkout these posts:
- Best cardio machines for runners to cross train
- How to create a basic home gym
- 27 Body Weight workouts for runners
How often do you cross train?
What’s your favorite cross training?
Other ways to connect with Amanda
Twitter: RunToTheFinish
Facebook: RunToTheFinish
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MCM Mama says
I recently got Grokker – now I need to actually use it. I do go to the gym about once a week and hit the weights, but I don't think that's really enough.
My recent post My new toy: Nordictrack treadmill
RunToTheFinish says
I wasn't using it and then realized how much I really wanted to get back to Pilates, so I started just picking out one's to watch later and that got me going!
My recent post Why You’re not Cross Training (and what you can do about it)
SuzLyfe says
I really hope that you will link up with our Running Coaches' Corner Link up!
Cross training is so important to staying injury free during training–I have become such a better run since incorporating a variety of activities into my training!
My recent post What Does a Running Coach Do? Running Coaches Corner 2
RunToTheFinish says
Injuries suck big time, but I think they end up making us all smarter runners!
My recent post Why You’re not Cross Training (and what you can do about it)
wendy says
Heading to the bike as I read this! I recently bought a Wahoo cadence sensor for my bike, and it has made my indoor training so much more fun and effective. I watch any of the myriad of YouTube cycling videos to pedal along with. Some are better than others–last week's video had ads? Hello?
You know I love my cross training. I simply can't run those high miles anymore.
My recent post Running Serendipitously
RunToTheFinish says
whooop love gadgets that get me excited!
My recent post Why You’re not Cross Training (and what you can do about it)
Megan says
I used to be one of those people who hated the gym. I couldn't stand group fitness, lifting weights, etc. BUT then I got hurt not once, but multiple times and suffered hormone imbalances that forced me to stop running. That forced me to find other forms of fitness I love as much as running and honestly, I'm thankful for my health issues for pushing me out of my comfort zone.
My recent post What Is Your Biggest Regret?
mapsley says
Love to run but I know I have to mix it up. I do yoga, lift, and bike. I also vary my running workouts with intervals and hill running.
My recent post Product Review and Giveaway!
Kathy McElhaney says
My marathon PR happened when I committed to and stuck with cross training! I need to try Grokker.
My recent post Monday Motivation
thisrunnersrecipes says
I love workout videos that help cross training from home! Pilates is my favorite for cross training, especially the intense Pilates videos that include a lot of glute and upper body work. And then I love hiking for cross training as well!
My recent post Snowshoeing in Snoqualmie Pass
Darlene says
Did you write that just for me??
I just run. i want to do more but i always find an excuse. it’s odd. I never find an excuse for running. I see the end result. There’s a race. I see my pace..my finish time. But working out….so hard to justify!!
EB @ Running on E says
This is just what I need. I focus all my workouts on running and any attempts at cross training usually fall flat at some point. I like the idea of focusing on running specific improvement. Hopefully that will get me to stick to it better!
My recent post February Recap
RunToTheFinish says
It certainly helped my brain get on board!
Messi says
There’s definitely a lot to know about this topic. I love all the points you have made. I usually do cycling. It complements different components of running. Standing while pedaling does the muscle work of running, while spinning at a high cadence (over 90 revolutions per minute) mimics turnover and quickens my step.
Kris says
Personally, I like using bodyweight exercises to supplement my running. Using weights helps too, but i like the feeling of using just my body, as it feels like it helps my running more.
Farrah says
Well, I really love your blog. As I’m also your regular reader. It feels great to stay fit after reading your blog as it helps me to stay fit.
Thanks so much.