Why You’re not Cross Training (and What You Can Do About It)

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:

•  Lunge Matrix for IT Band
• Runner’s knee exercises
• Hip stability exercises
• Hip-opening stretches

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 Tweet

Pilates 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.

To get going at home, checkout these posts:

1. Best cardio machines for runners to cross train
2. How to create a basic home gym
3. 27 Body Weight workouts for runners

How often do you cross train?

What’s your favorite cross training?

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