Cross-train like a pro with these tips
American pro runner Allie Ostrander shares her tips to make that tedious cross-training session fun and effective
Photo by:
Kevin Morris
Cross-training is a crucial part of injury prevention and endurance building, and few athletes know this better than three-time NCAA steeplechase champion Allie Ostrander, who recently shared five tips to help all runners elevate their cross-training game on social media.
With four years of incorporating cross-training into 40-60 per cent of her training volume, Ostrander has mastered how to make it effective and enjoyable. Ostrander recently made headlines when her miniature dachshund clocked a four-minute-mile with zero training—for the rest of us who need to actually log mileage in order to set a PB, Ostrander’s rules are a great guideline.
Replace miles with minutes
When swapping cross-training for running, think in terms of time rather than distance. Ostrander uses a straightforward formula: 10 minutes of cross-training equals one mile of running. While most of us don’t match Ostrander’s speed—and many runners think in kilometres—runners can easily adapt this rule by matching the intensity and duration of their typical run, based on their own pace.
For example: if your average running pace is seven minutes per kilometre (about 11 minutes per mile), you might cross-train for seven minutes for every kilometre that you would run in a workout of similar effort, or use your total run time as a guide. This keeps your aerobic workload consistent, regardless of whether you’re on the bike, in the pool or on the elliptical.
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Match your aerobic effort
Your heart rate can also be a helpful way to guide your cross-training efforts. Ideally, your heart rate during cross-training should match the intensity of the run it’s replacing. For example, Ostrander aims to keep her heart rate in the same range she would during a run of similar effort. “My easy run HR is usually 135–145, so I try to keep my easy cross-training HR between 130–150,” she explains. The same rule applies to harder workouts: “If I’m mimicking threshold training, I’ll try to keep it around 160–170.” By monitoring your heart rate, you can ensure you’re working at the right intensity for each session.
Explore different activities
There’s no one-size-fits-all approach to cross-training, and Ostrander encourages experimentation. “Everyone enjoys different types of cross-training. Find what works best for you!” Whether it’s cycling, swimming, rowing or the elliptical, variety keeps things fresh and your muscles engaged.
Embrace distractions
Let’s face it: cross-training can feel monotonous. Ostrander combats this by making it entertaining. “I like scrolling reels, watching YouTube, or having a show that I specifically ‘save’ for the elliptical,” she shares. The right distraction can make the time fly and turn a tedious session into something you look forward to.
Use the right gear
When it comes to cross-training, the right equipment can make a world of difference. Ostrander says a good pair of durable, lightweight headphones can elevate her training sessions, keeping her entertained while ensuring comfort. Maybe you prefer one treadmill at the gym over all the others, or find a specific brand of stationary bike that allows you to maintain your focus without fiddling around adjusting things. Once you determine what best suits you, embrace it. If you’re able to purchase things to use at home, investing in quality gear means fewer replacements and a better overall experience.
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