Unlock Peak Running Potential with These Cross-Training Techniques
When most people think about improving their running, they usually assume the best approach is simply to run more. While running consistently is crucial, it’s not the only way to improve your speed, endurance, or overall performance. Focusing solely on running can lead to progress plateaus or overuse injury. This is where cross-training comes into play.
Written by Lucas Collins
Edited by Pavlína Marek
Cross-training involves incorporating other forms of exercise into your routine to complement and enhance your running. Cross-training can make you stronger, faster, and more resilient, whether you’re a casual runner or a seasoned marathoner.
You participate in cross-training when you engage in multiple types of exercise to improve the overall performance of your main activity. There are plenty of different activities to choose from that will help you depending on which aspects of your running you want to focus on and improve.
What Exercises Other Than Running Will Help Improve Endurance?
When it comes to endurance training, running is just one piece of the puzzle. Several other activities can help build cardiovascular endurance that will apply to your running as well.
Cycling
Cycling can be a great form of cross-training for runners. It’s low-impact, making it easier on your joints, and it targets the quadriceps, hamstrings, and glutes, all of which are crucial for running. Its similar movements, use of muscles, and cadence make it an easy one to add to your routine as well.
Swimming
If you have access to a body of water or community pool or are a member of a health club that has one, swimming is another fantastic cross-training option. It’s a full-body workout that enhances lung capacity, increases cardiovascular endurance, and improves upper-body strength.
Swimming can help strengthen muscles that aren’t often used while running, creating a more balanced and resilient body. It’s also incredibly easy on your joints, making it a great option if you need to give your knees and ankles some rest.
Rowing
Elliptical Training
The elliptical machine is popular among runners because it mimics the motion of running without the impact. Some might say it’s too similar to running to count as cross-training, and there’s an argument for that. However, using the elliptical strengthens the same muscles as running and is easier on the joints, making it ideal for injury recovery or off-days.
Hiking
Hiking, especially on hilly terrain, offers a way to build endurance and leg strength without the repetitive pounding of the pavement. Walking on varied terrain also improves balance and coordination, which can translate to a better running form when you do go back to running on a flat surface.
Does Strength Training Make You a Better Runner?
Some runners believe that strength training isn’t necessary; or worse, that it could bulk them up and slow them down. The reality is quite the opposite: strength training is an important part of improving your running performance and can springboard you to the next goal on your running journey.
Strength training isn’t just about safety; it can also make you a faster runner. Exercises like squats, lunges, and plyometrics (jumping exercises) improve the power in your legs, which translates to a more powerful stride and greater speed.
Plyometrics in particular are excellent for developing explosive strength, allowing you to push off the ground with more force and increase your running pace.
What About Flexibility and Mobility?
A sometimes overlooked component of cross-training is flexibility and mobility. Tight muscles and a limited range of motion can hinder your performance and increase your risk of injury.
Yoga also emphasizes breathing techniques, which can enhance your lung capacity and help you maintain a steady breath during runs.
Using a foam roller after your run helps break down knots in your muscles, cutting down on post-workout soreness. If you haven’t used one before, it can feel like an almost painful experience rolling the tension from your muscles like that. I promise though, the pain is worth the results!
How to Incorporate Cross-Training
The key to successfully incorporating cross-training into your routine is balance. While you still need to focus on running, adding 2-3 cross-training sessions per week can help you reap the benefits without overloading your body. Try replacing one of your shorter runs with a swimming or cycling session each week for endurance, or do one day in the gym lifting weights and strengthening your legs and core. Doing yoga a few times a week, especially on the days after harder runs, will positively impact your recovery and future performance.
Cross training is not just for elite athletes or injury-prone runners—it’s a valuable tool for anyone looking to improve their running or better prepare for the Berkeley Half Marathon. By incorporating alternate activities to improve your endurance and increase your strength, you’ll build a stronger, more resilient body that can run faster and farther with less risk of injury. Embrace the idea of cross-training as a way to diversify your routine, keep your workouts exciting, and ultimately, become a better runner.
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