Cross training is a beneficial tool for runners. Most of us runners only reach for the bike or the swim trunks when we have an injury that prevents us from running. While it’s always great to have training options when we can’t run, incorporating cross training into our weekly training can be very beneficial.
If you have time in the week, consider adding a cross-training day into your schedule. This will give you extra aerobic stimulus, improving your cardiovascular system. Most cross-training options are less impactful than running, so they’re generally not as stressful to the body. You get a similar aerobic stimulus with much less impact. What’s not to like?
If you are crunched for time and only have enough time for a few runs per week, I recommend sticking with the runs. In general, cross training should not substitute running (unless you’re injured of course). The best way to get more efficient at running is by running more. So, if you’re running 3 times per week, you are better off doing that than running twice and cross training once. However, if you are dealing with minor running injuries like many of us are, off loading your body by substituting a run for a bike ride, swim, row, etc. may be beneficial.
Another perfect use case for cross-training is newer runners who are still working on building their base mileage up. My beginner running programs incorporate plenty of cross-training each week to encourage aerobic development while the body gets used to the biomechanical stress of running. One great option for these folks is to add some running strides to a cross-training session. Doing this will accelerate the development of your running economy (by doing the strides) but with much less impact than if you ran and did strides. Plus, you get the aerobic development from the session.
Advanced runners may benefit just as much from cross-training, so long as they have time to add it to the schedule. If your body feels pretty maxed out with your running volume, adding a cross-training session or two will give you huge aerobic gains. Often this is in the form of a double workout. For example, you can do your run in the morning and ride your bike in the afternoon/evening. You’ll get a lot of the same gains as a run double but without the wear and tear.
There have been many triathletes that have started to put up impressive results in trail ultra running. I believe the reason for this is that they have built up a huge aerobic engine and are among the fittest people around. When I’m dealing with an injury, I try and train like a triathlete. I have noticed that I don’t lose much running fitness if I do this. If I add a couple of cross-training sessions each week on top of running, I really notice the fitness gains.
If you can carve out extra time to dedicate to training, throwing in a Zone 1/Zone 2 bike ride or casual swim on top of a run can give your engine a big boost.
It’s important to remember that your cross training contributes to your intensity distribution for the training cycle. So, if you’re already doing a couple of running workouts per week, adding a strenuous bike ride may not be beneficial. Instead, be sure to keep that ride nice and easy. However, if most of your running is done at a comfortable pace, you may benefit from doing a more intense cross training session.
Zwift had become a popular cross-training method. If you participate in the races, you will get a big aerobic stimulus. Plus, I’ve heard it’s pretty fun. This is a great option if you live in a place with harsh weather that prevents outside exercise during extended periods of time.
I do not advise adding a cross-training session to your rest day. I believe that a rest day should be completely restful and restorative. Giving your nervous system a day off is important. You can definitely go for a nice walk or mellow hike but avoid anything more vigorous on rest day. Remember the formula: training = work + rest!
I want to reiterate that I am not suggesting that you will run faster by substituting a cross-training session for a run. This should usually be done as an injury prevention method. However, adding a cross-training session or two to your full run schedule can really help you level up your running. I encourage you to find something that is fun, or can be shared with your family, dog, etc. My favorite is mountain biking. Enjoying family hikes is great too, especially if you’re carrying your kid on your back. So if you’ve hit a plateau in your running and you have a little extra time, add in some cross-training and enjoy the fitness gains!
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