The Best Cross Training for Runners: What It Is and Why You Need It

Let’s face it most runners would rather spend every workout pounding the pavement. Rain or shine, we just want to run.

So what’s the deal with cross training? Is it really necessary? Spoiler alert: yes, and here’s why it could be the secret weapon in your training toolbox.

What Is Cross Training, Really?

Cross training is any form of exercise that supports your running goals without actually being running.

Think swimming, cycling, yoga activities that enhance your endurance, strength, and flexibility without the constant pounding of your joints.

By adding variety to your routine, you boost your fitness while giving your running muscles a much-needed break.

You’ll still build aerobic capacity and strength, just with lower risk of injury. And that’s huge.

Whether you’re chasing a new PR or trying to stay injury-free, cross training can help you get there.

Why Cross Training Is a Game-Changer for Runners

If you’re already struggling to fit in your weekly runs, adding more workouts might sound counterproductive. But cross training isn’t about doing more it’s about doing things smarter.

Running is demanding. Every stride is a jolt to your body, especially over long distances. Cross training allows you to build fitness without compounding that stress.

Plus, running is mostly linear. It develops your lower body but often leaves you with tight hamstrings, weak glutes, poor posture, and underdeveloped upper body strength.

That’s where cross training steps in to fill the gaps, balance your muscles, and improve your overall movement patterns.

If you’re a new runner, it’s a great way to build a fitness base. If you’re seasoned but stuck on a plateau or recovering from a niggle, it might be exactly what your routine is missing.

Can Cross Training Actually Prevent Injuries?

Absolutely. Injuries are practically a rite of passage for runners shin splints, IT band pain, runner's knee, stress fractures… the list goes on. But cross training can act like an insurance policy against all that.

By lowering your running volume and mixing in low-impact cardio, you reduce wear and tear on joints, muscles, and bones.

It’s like active recovery that still moves the needle forward.

It also helps correct muscle imbalances that most runners don’t even realize they have. Whether it’s a dominant leg or weak stabilizers, cross training builds strength in the areas running neglects.

Is it a full replacement for strength training? Not quite. But it absolutely complements your running and helps keep you healthy.

Why Cross Training Makes You a Stronger Runner

Done right, cross training has the power to:

1. Cut Back on Junk Miles

Substitute easy runs with bike rides or swims to reduce impact while keeping your cardio strong. Better to swap out low-quality mileage than pile it on mindlessly.

2. Train Hard Without the Risk

If you’re avoiding intense intervals because they wreck your joints, try pushing hard on the elliptical, in the pool, or up a hill on your bike. You’ll still get a powerful cardiovascular benefit without the injury risk.

3. Fix Weak Spots

Running hammers the same muscles over and over. Identify your weak links maybe it’s core strength, hip mobility, or upper body posture and use cross training to target them.

4. Speed Up Recovery

Rest days are essential, but lying on the couch can make you feel sluggish. Low-intensity cross training gets the blood flowing and aids muscle recovery without overtaxing your body.

Even after an ultra, a gentle walk the next day can help ease soreness.

How to Cross Train the Smart Way

Here’s how to make sure cross training actually helps your running:

1. Match the Activity to Your Goal

Need to build strength? Focus on strength-based cross training like weights or yoga. Want active recovery?

Go for a gentle swim or easy bike ride. Pick workouts that align with your specific needs.

2. Don’t Skip Key Running Workouts

Cross training should complement running not replace your long runs or speed work. Make sure your primary sessions still come first.

3. Keep Runner-Specific Strength in the Mix

Yoga, Pilates, and climbing are great but they’re not enough on their own. Include targeted runner strength work like single-leg exercises, glute bridges, and core work.

4. Do HIIT Without the Impact

High-intensity sessions are great for speed and endurance but they’re tough on the body. Use cross training for low-impact interval workouts to get the benefits without the breakdown.

5. Refresh Your Routine

Cross training adds variety and keeps things interesting. Trying something new can reinvigorate your motivation and challenge your body in ways running doesn’t.

6. Build Muscle the Right Way

Some runners fear gaining too much muscle. But smart strength and cross training builds lean, powerful muscle that helps with performance and injury resilience not bulk.

Top Cross Training Options for Runners

Here are some of the best choices if you want to reap the rewards:

Swimming

Excellent cardio, low impact, and builds upper body strength perfect for recovery or high-intensity training days.

Cycling or Mountain Biking

Great for building leg strength and endurance. Mountain biking adds balance and coordination into the mix.

Yoga or Pilates

Enhances flexibility, core strength, and posture all crucial for running efficiency and injury prevention.

Elliptical Trainer

Mimics running without the impact. Ideal for high-intensity workouts or weight-bearing cardio on recovery days.

Hiking

Strengthens different muscle groups, builds endurance, and gets you into nature. Just watch your intensity recovery hikes shouldn’t feel like hill repeats.

Climbing

A full-body challenge that enhances grip strength, coordination, and mental focus.

Weight Training

Boosts strength, balance, and resilience. Focus on legs, core, and stability not bodybuilder aesthetics.

Activities to Be Cautious With

Some sports carry a higher injury risk than the benefits are worth. Think contact sports like rugby or football, or anything involving abrupt stops and jumps like basketball or tennis.

These can strain your joints in ways running doesn’t prepare you for.

How to Add Cross Training into Your Schedule

Start with two or three sessions a week.

You can use it to replace a run or add it on as a short second workout. The key is not to overdo it listen to your body and scale as needed.

Always warm up, cool down, and include mobility work if strength training. Choose activities you enjoy so you’ll stick with them long-term.

Cross training isn’t a chore it’s your secret weapon. Embrace it, and you’ll become a stronger, more resilient runner.