The standard advice is that runners need to cross-train, but I'd challenge you to dig deeper before deciding what workouts you should choose.
While I'd agree that runners need to do other exercises than running, cross-training is a bit too general. You can cross-train to improve your running, or your cross-training could cause determent. Are you choosing the right kind of workouts to improve your running performance? Here is everything you need to know about cross-training for runners to decide what will work best for you.
WHAT ARE EXAMPLES OF CROSS-TRAINING WORKOUTS?
Biking, swimming, cardio classes at the gym, dance classes, sports, weight training, using cardio equipment, Yoga, conditioning classes, and boot camps are all examples of cross-training workouts. Any workout that is not a running workout can be considered a cross-training activity.
You get out of training what you put into it, so if you want to be a better runner, you have to train to be a better runner. That includes primarily running workouts with cross-training workouts that support your running goals, and adequate rest and recovery. .
If your goal is general fitness, wellness, and longevity, most of the cross-training options will be effective. The key here is to find something you enjoy and add some variety to your workouts.
However, If your goal is to improve running performance, prevent injuries, and recover well, you must choose the type of cross-training workouts to support that goal. You can get the most out of cross-training that will specifically help your running performance.
THE CROSS-TRAINING MISTAKES RUNNERS MAKE
The mistake many runners make with cross-training is that they do exercises that don't support their running goals, cause detriment to their performance, increase injury-risk, or don't allow adequate recovery.
SAID PRINCIPLE
SAID: Specific Adaptations to Imposed Demands means you get out of training what you put into it. You don't become a better runner by swimming. You don't train to run a marathon by performing 100-meter sprints; you don't gain strength by doing a high amount of reps of a weight that is easy to lift.
You become a better runner by running; you run marathons by training to run long distances and gain strength by performing low reps of a heavier weight.
If your goal is to improve your running performance, your priority in training should be running. The type of running training should also be specific to your goal. Are you training for a faster 5K, your first marathon, track & field events, or to qualify for Boston? Your training needs to be specific to your goal.
So if a runner needs to run to improve running performance, then why would runners need to cross-train?
WHY RUNNERS NEED TO CROSS-TRAIN
To reduce the stress on your body between running workouts by performing low-impact exercises so that you can maintain or improve your cardio fitness while still allowing your body to recover.
To build strength in the muscles that you don't use to run to avoid injuries caused by muscle imbalances so that you're a more stable, well-rounded athlete. These include exercises in the frontal plane (side-to-side movements like side squats or side lunges) and the transverse plane (rotational movements like the lift and chop).
To build strength in the muscles that you use to run to protect joints and develop the power to help you produce more force, which makes it easier to run faster and longer without fatigue. Squats, deadlifts, rows, push-ups, and planks can help directly improve your running performance.
For active-recovery between hard workouts: Walking, restorative Yoga, mobility exercises, stretching, foam rolling, or a leisurely bike ride can allow you to continue to move while not adding additional stress on your body.
To add volume to your training without adding additional high-impact stress. Biking and swimming can help build cardiovascular fitness while reducing the impact on your body. These types of exercises are beneficial when your schedule requires a high volume of training, but your body has not yet adapted to high volume high-impact exercises. This can be true for both beginners learning to run who have a low threshold for high-impact running, and advanced runners who have high-volume training required for their specific goal.
To maintain cardiovascular fitness while injured or unable to run. If you are not able to run, pool running or biking can help you maintain fitness while you recover.
CROSS-TRAINING: WHAT NOT TO DO
Don't choose a cross-training activity that is conflicting with your running goal. A bodybuilding goal would conflict with a long-distance running goal. Your body adapts based on the stresses you impose, so training for two conflicting goals at once will bring mediocre results for both. You can do both, but for best results, train for one goal for a period, then change your training for the second goal.
Don't choose a cross-training activity with a high injury risk for runners, like tennis or adult league soccer. These activities, with sudden multi-directional starts and stops that involve some running, can expose runners to potential injuries outside of running
Don't choose a high-intensity cross-training workout that prevents you from recovering from hard running workouts. You adapt to exercise (get stronger or faster) during the rest period after the workout, not during the workout itself. If your cross-training activity is adding more stress and not allowing your body to recover fully, you inhibit your running performance potential and increase injury risk.
Don't choose high-impact exercises if running volume is high. While plyometrics in small doses can be helpful for runners to build power, if all of your cross-training is high-impact such as jumping exercises, you won't allow your body to recover from the high-impact of running. If you don't recover, you don't improve.
BEST CROSS-TRAINING ACTIVITIES FOR RUNNERS
Runner-specific strength training
Low-intensity bike riding when running training has maxed out due to volume or intensity
Swimming or pool running for the same reasons as above and in the case of injury
Yoga for flexibility and resistance training
Stair climbing
HOW TO FIT IT ALL IN
Often, runners worry about how to fit it all in their training schedule. How do you perform your required running workouts, all this cross-training, still take rest days, and, hopefully, have a life?
You can add strength exercises or low-impact cardiovascular exercises on your rest days from running, while still making sure you get at least one full rest day from medium and high-intensity workouts per week.
You could split your workouts into two 30 minute sessions — a run under 30 minutes in the morning and a Yoga session later on the same day.
You could perform strength exercises in small doses before you run. Try a 20-minute strength warm-up before your next run under 40 minutes.
You could add low impact cardiovascular exercises between two running days to reduce the impact on your body while building fitness.
Choose a cross-training activity that you enjoy, that supports your running goals, and allows your body to recover adequately between workouts. Be sure you're not inhibiting your running performance with the wrong types of cross-training. Runner-specific strength training is a great place to start. Have you joined my strength training for runners’ 30-day challenge?
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