4 more reasons runners should cross-train

For many runners, cross-training is what you turn to when you can’t run because of an injury, but there are several benefits for runners who incorporate cross-training into their program even when they’re healthy. Challenging your body in different ways can improve your fitness and prevent injuries, but in case you still aren’t convinced, here are four more reasons you should add cross-training into your program.

Increase your VO2 max

Your VO2 max is regarded as one of the most important markers of fitness, and by working on your aerobic fitness in multiple ways, including running, swimming, cycling, cross-country skiing and rowing (among others), you’re able to increase your overall training volume. The more work you do, the fitter you’ll become, and cross-training allows you to increase your overall workload while minimizing your risk for injuries.

Increase enjoyment

As the saying goes, variety is the spice of life. Runners who enjoy their training will perform better, and adding a little variety into your routine removes some of the monotony from your training. After all, if you’re not having fun, what’s the point?

Decrease muscle soreness

Are your legs feeling tired from that big interval session you did yesterday? Instead of doing your regularly-scheduled recovery run, why not cycle or swim? The purpose of any recovery session is to feel better when you’re done than when you started, so choosing a lower-impact activity will still provide aerobic benefits while lowering the stress on your body.

Be prepared for your next injury

As much as we don’t like to think about it, if you’re going to continue to run regularly and train for races, you’ll likely end up with an injury at some point. When you can’t run, switching to other low-impact activities will help you maintain cardiovascular fitness while your body recovers, which will make your return to running much easier (and quicker). Runners who already cross-train as a part of their regular schedule will be much more familiar with it, and the transition into another activity will be smoother and less devastating.

Most runners stick to the activities like swimming, pool running or cycling to add variety into their schedules, but if you want to spice things up, try some of the following activities:

• Cross-country skiing
• Elliptical
• Rowing machine (or on the water)
• Strength training
• Alter-G treadmill (if you have one available)
• Hiking
• Pool running