Runners, obviously, want to run and often forgo all other activity in the name of “logging all the miles”. With winter weather settling in (at least here in the northeast!) and many runners shifting into the “off-season”, now is the perfect time to incorporate some cross-training into your weekly workouts. So for this week’s Fit Five Friday, I’m sharing 5 reasons to cross-train.
Fit Friday Five – 5 Benefits of Cross-Training
Reduce your risk of injury – Many running injuries are the result of overuse. Runners tax their Joints, ligaments, muscles, and tendons through repetitive, linear movement. Cross-training provides the opportunity to engage a variety of muscle groups, giving those overused running muscles a break while awaking and strengthening some under-used muscles. Better muscle balance helps to reduce your risk of injury.
Improve your overall strength – Cross-training via some strength training provides runners with multiple benefits to improve overall performance. I’ve shared the benefits of core work before, but runners can also benefit from both bodyweight workouts and lifting weights. Studies have shown that incorporating resistance into your cross-training can improve your running economy and your overall performance vs. just running exclusively.
Maintain or enhance your aerobic capacity – Many cross-training options provide a great cardio workout so you can maintain or maybe even enhance your aerobic capacity without taxing your joints.
Provide active recovery – Many runners struggle with the idea of taking a rest day so low-key cross-training can be a great alternative. Moderate cross-training helps to promote blood flow to your muscles, aiding your recovery.
Avoid Burnout – Cross-training gives you a great opportunity to explore other workouts apart from running. This helps to keep things fresh and helps you to avoid both mental and physical burnout.
Of course, cross-training is not meant to replace your running, but to supplement it with workouts that will hopefully help to make you a stronger, well-rounded athlete.
Do you consistently cross-train as part of your routine? What’s your favorite cross-training activity?
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Absolutely, cross-training is a huge part of my running life 😉 Like you said, I’m one of those who does not like “total rest” days, and cross-training keeps me active without over-doing the running. You probably know I love my time on the bike, but also stair-climbing and strength work.
I admire all of the stair climbing you do and keep thinking that’s something I’d like to add to the mix.
I’m very poor at cross-training, and its something that makes its way onto my resolutions list every year. Thanks for reminding me of just how important it is and that I just need to get on with it. Start slow, and build up!
Yes starting slowly is the way to go. I have definitely found that building cross-training into my routine has made me a better runner.
Cross Training has been a big part of my recovery, but I’ve used cross training for years. I’m not that runner who can run all the miles. I think there are a lot of ways to be a runner and cross training is part of my plan!
I’m with you on this Wendy! When I first started running I tried to be the “all the miles” kinda gal and it did not serve me well.
Hiking & Yoga are my favorite cross training activities. Swimming, too, but I haven’t had a place (or the time, really) to swim for the last few years.
Another great reason is to keep us healthy as we age. Running alone won’t do it!
So true Judy!
These days I’m probably doing more cross-training than running, but that’s probably the right balance anyway! It only too a thousand injuries to figure that out. 😛
Ha I know what you mean 😉
Well I hope running will do it.
Though I’m not a naysayer on cross training. Just finding the mojo to do it at home.
I do walk and hike. Occasionally bike.
I prefer machines at a gym and yoga in a live class. Both are at a standstill.
You seem to do a fair amount of walking and hiking though. I was not much for working out at home until Covid, but now I can honestly say that I don’t miss the gym.
Yes! You know I love my cross training as well. I feel it is the key to my success as a runner and helps with my overall strength and fitness
Absolutely! When I slack on my cross-training is when my body revolts.
I agree with everything you said- but I just don’t like cross training! With anything I try, I always wish I were running. I don’t put yoga and strength work in the “cross training” category- I think of those as “supplemental training” and just part of training to be a healthy runner. Of course, I’ve had a ton of injuries lately so people probably should not listen to a word I say.
So what is cross-training? I think of everything that’s not running as cross-training. 🙂
Interesting – while I know that some people think of cross-training as only cardio, I would definitely put yoga and strength training in the cross-training category. I guess the label is less important as long as you find a balance of activities that works for you.
Cross training is a necessary evil, in my head. It’s super important and I need to be better about it. I love doing yoga and HIIT but I don’t do them enough.
I would like to do more yoga too – it’s the one thing that always seems to take a backseat for me.