Cross Training is the term used to describe anything you do for sport or exercise to enhance your primary sport…in our case, running.

When I strength train with dumbbells I am trying to build muscle to help my body keep on running.

When I play tennis, I am doing it because I love to play tennis…not because I am trying to improve my runs.

When I started running over 10 years ago, it was only one of the things I did to try to become active.

I didn’t love it, it wasn’t a “sport” for me. It was a tool to burn calories, since at the time I was trying to lose about 40 pounds.

I didn’t care about cross-training until I started to run almost exclusively a few years later, and I was trying to get faster and build more endurance.

Joining a gym was my first foray into trying to do things other than running that would help make me a better runner.

Using the same muscles over and over will certainly strengthen them, but the ones you aren’t using will still be weak. Cross-training works those muscles and strengthening them will give stability to the ones you ARE using for the run.

For example, when I work my core with planks or leg raises I am strengthening the part of my body that keeps me balanced. Being balanced is pretty important when running. Even though I am not a big fan of strength training, I do it…to enhance my run.

Injury Plan

Cross-training is also important because it gives you something you are capable in if you have an injury that won’t allow you to run.

When I had plantar fasciitis, it got to the point running wasn’t an option for a while. Spin class became my cardio fix and because I have been doing it for over 5 years now I didn’t have to learn another “sport”.

I could jump in and just up the number of classes I took in a week while I was recovering.

Spin Class/Cycling

Speaking of spin class, cycling is a great cross training sport for runners.

The leg muscles get worked in a different way, as do the glutes and calves.

Taking a spin class was one of the first things I did when joining that gym, and I was surprised at how much it improved my runs.

My advise for spin class-don’t do what I did and think that you are invincible because you run, lol!

Underestimating what a spin class is like is pretty common, and I almost collapsed.

The teacher had to come over to me in the middle of class and instruct me on how not to pass out, while she was leading the class for the others. Embarrassing beyond belief!

When the resistance is up on the bike, don’t pump your legs like you are escaping from a monster. Your heart rate can climb dangerously high.

Don’t gry to get off the bike if you are feeling faint, that is a recipe for disaster! Slow it down to a crawl and keep turning your legs as you slowly bring the intensity down.

Purchasing cycling shoes was the best thing I ever did, after my feet kept getting numb. Keeping my foot in the right position was too hard, but the clip in shoes keep everything where they should be.

Depending on the shoe you buy, you may have to purchase a set of SPD cleats to attach to the shoes for the spin bike. If you are new to the sport, talking to your instructor can be a wealth of information.

Below are the shoes I would recommend. They have a built-in cleat system so they will adapt to whatever type spin bike the class is using.

Of course, cycling outside is also a great option for cross-training. Bike share programs are springing up around the country in a lot of cities (we even have them here in Buffalo), so you don’t even have to purchase a bike.

Try cycling one of your running routes, and see what things you notice that you may not necessarily see on a run.

Swimming

Swimming is also recommended quite regularly as a cross-training activity for runners.

Getting winded in the pool is my problem, my arms need to strengthen up.

Swimming is helping those muscles improve, and I am getting better and better.

Aqua running with a jogging vest is a great way to continue to use your legs when you are injured. If you have access to a pool with lanes or have one of your own, you will be able to rehab yourself while healing from a running injury.

Elliptical

During the long winter, if running outside is impossible, the elliptical is my friend for cardio.

The treadmill is my enemy, so unless I HAVE to do a run for training I am on the elliptical. It is more gentle on the legs and joints if you are dealing with an injury.

Stair Stepper

The stair stepper is also a good cardio choice, and really gives those legs a workout. If I’m running the next day, I am pretty careful with how long I do the stepper.

Remember, a cross-training exercise is used to benefit your running…so if it is making it HARDER to run the next day it is not beneficial.

You don’t want to kick butt on the stair stepper, only to slow your run or have to quit because your legs are fried.

Yoga

The final thing I do to cross-train is Yoga.

I’ve talked about using Viparita Karani as a long run recovery tool.

Yoga is also great for incorporating flexibility into your body, which runners can sometimes not have enough of. Good stretching is also a benefit.

Just be careful you are not being stretched or pulled too much and a strain happens.

A good yoga teacher will listen to you and if you say to stop when they are guiding your body, they should stop.

I have had both good and not so great instructors. You know your body, and again, anything that is going to keep you from realizing your running goals is not a plus.

As always, before starting anything new, it is a great idea to talk to your doctor and get his/her advice on whether something is good for your body.