Cross-Training for Runners
Earlier this week I included cross-training as one of the many ways you can customize your training to suit you better. Today I’m going to delve a bit deeper into the world of cross training so you can determine if you should do it and how to appropriately incorporate cross training into your training schedule.
Should you Cross-Train?
Not every runner will need to cross train. I don’t recommend cross training for runners who:
Are naturally resilient to injury
Have no history of bone injury (stress fracture or stress reaction)
Have successfully carried higher weekly mileage without issue
orAre lower-mileage runners
Running is the best way to become a better runner, so if you don’t need to cross-train, it’s totally fine to just stick with running. However, cross training is great and a very important part of training for the runners who need it.
I highly recommend cross training for runners who:
Are injured
Tend to get injured easily
Want to significantly increase running volume
Get bored very easily and crave variety
Love cross training
Types of Cross Training
The most common ways that runners cross train are swimming, water running, biking or spinning, and the elliptical. Rowing/erg and cross country ski are also common, and for the purposes of this article, let’s consider cross training as any alternate mode of cardiovascular training: the point is to get your HR up and keep it up. Strength and conditioning is not considered cross training. While I believe it’s totally fine for some runners to never cross train, every runner should incorporate strength training. (Check out my article on strength training for runners here: Get Faster Without Running More.)
Deciding HOW to Cross-Train
If you’re injured, get an assessment and treatment plan from a qualified medical professional as soon as possible. You’ll need advice on what kind of cross training is appropriate (if any) for your injury and what is contraindicated.
If you’re dealing with a slight niggle and low level of pain, swap out running for a day or two and cross train (or rest) instead. Sometimes a day or so rest from running will clear things up and you won’t need to schedule with your doctor or PT. In this case it’s important to consider how each type of cross training will affect you and pick the safest option. For example: if you have a little pain in your foot, both swimming and the bike would be great to get you off your feet. However, in the pool your foot will still be under a lot of stress, bending back and forth from water resistance, so the bike may be the best option.
The purpose of cross training in this case isn’t to feel less pain while working out - the goal is to feel no pain while working out. If you still have discomfort while cross training then stop, try something else, or just rest. If your pain intensifies or persists more than a couple days, seek professional medical advice.
Some runners need to cross-train to supplement running as a preventative measure - they just want to stay healthy while training really hard or even while increasing total volume of cardio work. Cross training can be a safe way to increase your training volume or carry a high volume for an extended time. In this case, the mode of cross training is less important because you’re not protecting an injury.
Replacing Running with Cross-Training
To get equivalent training benefit from cross training versus running, intensity and volume will be slightly different.
For example, 15minutes easy jogging is a better workout than 15minutes easy cycling even though you will cover more distance on the bike. Running requires using all the muscles in your body for those 15minutes while easy cycling does not really engage the upper body.
For running I rely heavily on perceived effort to guide workouts, but for cross training, Heart Rate is the best way to ensure you’re getting the desired training effect. Generally you’ll feel like you are working harder when cross training to hit the same HR as when you run. For example, depending on your competence in the pool, an easy run may be roughly equivalent to a moderately hard swim.
Here’s how I would approximate an easy run to cross training:
Replace a 30min easy run with a 40minute moderate effort (or equivalent to easy run HR) on the bike. There’s a little extra time (25-30% longer duration) and a slight increase in effort.
Recovery is Different Too
Biking, swimming, elliptical (most other modes of cross training) are low or non-impact sports, so recovery is relatively quick compared to the recovery required from running. You can afford to push yourself hard a little more often while cross training than you would if just running. A hard running effort generally requires at least two recovery days until you’re ready to go hard again. A hard cross training effort may only require a single day recovery before you’re ready to go hard again.
Remember Your Why
If you’re cross training while injured or working through a niggle, the goal is to maintain fitness while letting your body heal. You want to get back to 100% health as quickly as possible but the best recovery tool isn’t actually cross training - it is sleep and rest! When your health is compromised in any way, try to increase your usual rest and sleep (while of course getting treatment and doing rehab).
For those of you who just enjoy the variety of cross-training, the options are endless! I encourage you to train in a way that allows you to enjoy the day-to-day process of preparing for your goals. Just don’t forget - running is the best way to get better at running.
Looking for more training guidance?
Nicole Sifuentes is a former professional runner and 2-time Olympian, a Certified Strength and Conditioning Specialist and full-time Running Coach for adults of all ages and abilities. Read more about her services, and schedule your free consultation today!