7 reasons every runner should cross-train

Cross-training is a great tool for runners, but a lot of us don’t do it nearly enough (or at all). We get it, you’re a runner, so why would you use other sports to train for your next 10K? Well, there are actually quite a few reasons to cross-train, from injury prevention to general enjoyment, strengthening and more. If you’re not already cross-training on a weekly basis, here are seven reasons to change that and add some new workouts to your schedule.

Full-body workouts 

Running is a great workout, but it mostly affects your cardio and lower body. Adding different types of cross-training (swimming, strength work in the gym or kayaking, just as a few examples) will give you the chance to show the rest of your body some love. Just because you’re a runner doesn’t mean you shouldn’t aim to be fit overall, so try some full-body workouts next time you’re cross-training.  

Injury prevention

Cross-training is a great way to stave off injuries. Strengthening your muscles through lifting and bodyweight exercises will lessen your chances of getting hurt during your regular run training. You can also try low-impact workouts like swimming or cycling, which will help to maintain or improve your cardio fitness while also making you a stronger athlete in general. 

Variety 

Even the people who are the most in love with running will find the sport a bit boring from time to time. A great way to break out of that boredom is to mix things up in training. Cross-training will give your mind a much-needed break from the potential monotony of running one or two times a week. Try hopping on the elliptical or the stair-climber at the gym, or, if you have access, try snowshoeing or cross-country skiing, or hop in the pool for a break from the monotony of running.

Active recovery 

Everyone should include rest days in their training schedule. However, if you find you need a bit more time to recover after certain workouts but don’t want to take another day off, then cross-training is a great way to fit in some active recovery. This way you’ll continue to work on your overall fitness while still giving your body a break from the beating it can sometimes take during runs.  

No over-training

This aligns closely with injury prevention and active recovery, but if you include variety in your training, you’ll lower the chances of over-training and getting hurt. You don’t have to run for every workout, and if you do, there’s a good chance you’ll end up injured at some point. Commit to your training, but don’t overdo it with too much running. Instead, try something else every now and then. 

Good for injured training 

Cross-training is not only good for injury prevention, but it’s also a great option for runners who are currently injured. You might not be able to run right now, but you can still work some training in, whether that’s on a bike, in the pool (swimming or pool-running), in the gym or anywhere else. 

Off-season work

It’s never a bad idea to give yourself an off-season, even if that’s just two weeks of no running at the end of the year. This is a chance for your body to recover from the previous months of hard work, and a break will likely benefit you mentally, too. Of course, after three or four days of no running, you’ll probably be itching to get back out there. Instead, try some cross-training to scratch that itch while still giving your mind and body their well-deserved breaks.