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Best Cross Training for Runners – What, When and Why You Must!

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Cross training for runners used to be something that you only saw occasionally on a training plan for someone as they worked in to more mileage. Which was perfect for our mentality…

 I just want to run.

My life is busy and if it comes down to my run or strength 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 strength training, let alone pre-hab or stretching!! Sure I would do yoga here and there or remember to hoist up a weight once in awhile, but it lacked: CONSISTENCY.

The key to progress in running or any fitness endeavor is consistency.
cross training for runners

What is Cross Training??

I’ve heard many folks lately say that we should stop calling it cross training for runners and just call it training. Fair enough, if you really want to run right on in to old age, then you need to do more than run.

Cross training for running is utilizing your muscles in a variety of ways to help:

  • correct muscle imbalances
  • increase core strength for endurance
  • improve leg strength for endurance and speed
  • prevent injuries through stronger hips
  • maintain muscle mass (often lost with distance running)
  • ensures full range of motion and flexibility for better running, endurance and speed

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.What is the best cross training for endurance runners? Find out and get started to get fatster, stronger and leaner

Strength Training for Cross Training

All of my athletes now know that strength training is no longer an optional part of their plan.

It’s a requirement because there is too much evidence supporting it as the best cross training for runners. It’s how we develop a stronger core, speed, endurance and well injury prevention. Plus, I know a lot of you start running with weight loss as a goal and nothing is going to help that as much as strength training.

You don’t have to suddenly start Olympic lifting to get results!!

  • Bodyweight training ideas
  • My favorite online strength training resources
  • Upper body workout (helps power you up hills)
  • TRX full body workout

I’m always sharing more of my gym sessions in my Instagram Stories because I think it helps to keep getting ideas and see that other runners really are doing it!!

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 >>Yoga for runners

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.Cross training for runners - find out what's best

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:

  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?

Other ways to connect with Amanda
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Posted by amanda Categories: body weight exercises, cross training, running coach

Reader Interactions

Comments

  1. MCM Mama says

    March 3, 2016 at 7:28 am

    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

      March 3, 2016 at 11:39 am

      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)

  2. SuzLyfe says

    March 3, 2016 at 7:40 am

    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

      March 3, 2016 at 11:40 am

      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)

  3. wendy says

    March 3, 2016 at 7:45 am

    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

      March 3, 2016 at 11:40 am

      whooop love gadgets that get me excited!
      My recent post Why You’re not Cross Training (and what you can do about it)

  4. Megan says

    March 3, 2016 at 10:18 am

    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?

  5. mapsley says

    March 3, 2016 at 11:54 am

    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!

  6. Kathy McElhaney says

    March 3, 2016 at 12:17 pm

    My marathon PR happened when I committed to and stuck with cross training! I need to try Grokker.
    My recent post Monday Motivation

  7. thisrunnersrecipes says

    March 3, 2016 at 1:06 pm

    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

  8. Darlene says

    March 3, 2016 at 4:02 pm

    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!!

  9. EB @ Running on E says

    March 3, 2016 at 6:58 pm

    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

      March 3, 2016 at 7:31 pm

      It certainly helped my brain get on board!

  10. Messi says

    March 4, 2016 at 4:03 am

    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.

  11. Kris says

    March 6, 2016 at 5:27 pm

    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.

  12. Farrah says

    March 7, 2016 at 2:03 pm

    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.

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GIVEAWAY- 3 WINNERS🥳🥳 Can we talk about runn GIVEAWAY- 3 WINNERS🥳🥳
Can we talk about runners and gut health for a second? And then you'll understand why I love @previnex so much.
//
DID YOU KNOW: There are 500 species and three pounds of bacteria in our gut! 😱😱It’s a living and breathing factory that:

🔵impacts your energy levels and can be reason for joint pain
🟣impacts your mood and focus
🟡can cause runners trots and nausea when micro biome is off
🔴can cause more food sensitivities and intolerances when not balanced with good bacteria
//
So yesssss your gut can make you a better runner when it’s working right and probiotics are a big helper.
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1️⃣Like and save this photo
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Open to US only. Winners selected Apr 17.

#runningtips #runhappy #trailrunning #guthealthmatters #probiotic #runmehappy #runforlife
☀️MORNING OR ⭐️EVENING RUNNER? Which are y ☀️MORNING OR ⭐️EVENING RUNNER? Which are you?

🐦 early birds let’s hear, what time do you get up??? These times are often 🤯🤯
//
Most of the year I’m up by 5, which often leads to “when do you go to bed?!?!” 
Early 😂.
I’ve been prepping for AARP time since we moved to Miami and it was so dang hot. 

The habit stuck, so now I’m up early and lifting it not heading out immediately in the snow.
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In my early 20s, I ran after work and then a lot over lunch...even in to marathon training.
👇
Now I have to psych myself up for evenings which is when most groups are!
WHAT ARE YOU AN EXPERT IN? Clearly I talk, read, w WHAT ARE YOU AN EXPERT IN? Clearly I talk, read, write and learn running non-stop. But I still have so many areas I’m working to improve, like trail running!
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But today I wanna know about you??

🤓What could you easily give a 30 minute presentation on??

😱I’m prepared to be fascinated and learn once again I might need more hobbies.
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An expert doesn’t mean you know it. ALL, but does mean you have significant experience and knowledge in a topic.
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I could also talk about blogging 😂dealing with brands and pizza with confidence, but maybe not feel like an expert even with running this business for over a decade.
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UPHILL RUNNING TIPS: One of the best ways to get s UPHILL RUNNING TIPS: One of the best ways to get stronger and faster with less injury risk is hill repeats.
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BUT even picking routes with hills pays off. So a few tips to SAVE AND USE to get the most from them.
//
👁 Eyes: look ahead not down this will keep your chest up and you standing tall

💪Arm swing: swipe to see the upper cut motion that will propel you ⬆️

🦶Feet: take shorter faster steps and don’t run on the balls of your feet overtaxing the calves

🥵Effort: focus on maintaining the same effort not pace.

Mentally remind yourself of the great downhill coming for recovery! For every up there must be a down (lies I tell myself 😂while running).

👉👉How often do you incorporate hill repeats??
🛑STOP ROLLING YOUR IT BAND. You can’t lengthe 🛑STOP ROLLING YOUR IT BAND. You can’t lengthen it or loosen it that way.  So while it’s inflamed that’s like pushing in a bruise and asking it to heal.🙈
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SAVE THIS! 📌

What to do instead:
1️⃣Roll the surrounding muscles, especially glutes, TFL, quads and calves. If they are tight they pull on your IT Band causing knee pain.

2️⃣Do glute and hip strength constantly- that is what will resolve it long term. Lots of videos here and in my 30 Day Core Program for Runners that will help.

3️⃣Use heat to relax the muscles, don’t use ice on your already right ITB. It will get tighter.

4️⃣Rest doesn’t fix ITB. Stop running through pain, but you have to do the above to actually fix it.

Have you ever dealt with ITB? Did you know not to roll it??

ITB issues are no fun and often feel like a never ending battle once it starts, but I promise these things will help.😁

PS - yes I pulled out an old video today and dang look at my hair!! Miss those long locks.
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