5 Ways Runners Can Use Cross-Training To Become Stronger Runners
Ok, most runners like to run! We would much rather run than jump in a pool or ride some bike 50 miles. That said, cross-training can be used with running to help you improve and avoid injuries. Here are 5 great ways to utilize cross-training.
- Take an easy bike ride or swim the day after a hard workout or race.
It is probably best to limit time on your feet if you are feeling muscle aches from a hard workout or race. That doesn’t mean that you cannot cross-train. If you have sore legs, riding a bike easy may be a good way to bring circulation back. You may also feel better swimming the day after a hard workout.
2. Combine a running workout with a cross training exercise.
This is a great way to use cross-training. If you have a long run, you can run for a period of time and then hop on an elliptical machine. You can also run some of your intervals on the track and then hop in the pool and so some intervals in the water. If you have a 40-minute tempo run, why not run 25 minutes of it and then finish off the last 15 minutes using the deep water running technique. There are tons of options here and if one gets creative, this can be used to their advantage.
3. Cross train when injured or feeling banged up.
If you are feeling an injury coming on or just feeling physically beat up consider cross-training for some time. After a marathon it may be a good idea to take a few weeks and just swim or ride a bike easy. You can simulate any running workout by cross-training as well. Once you are feeling better physically, then gradually add more running in and you will bounce back strong.
4. Alternate running days with cross training days.
This is great for runners that are injury prone or want to stay injury free. Alternate running days with cross-training days to keep yourself working out and give your legs a break from the pounding. Great options include cycling, swimming, rowing, kickboxing, or aqua running. You can make your cross training days easy and enjoyable. This will help you avoid becoming mentally stale and more likely to look forward to each workout.
5. Train for a multi sport event
Runners could take on the challenge of competing in a triathlon, duathlon (run-bike-run), or aqua-run (swim-run). You may find the new challenge rewarding and something new that you enjoy. Take a look at the race calendar in your area to see if there are any races coming up that may peak your interest. You will benefit from working different muscle groups and gain cardiovascular strength through the new multi-sport event.
Fore more information, check out the book Attain Peak Running Through Cross-Training. This book provides an excellent blue print for how runners can use cross-training to become stronger runners.
