Cross Training Tips for Runners (From a Coach)

As a runner, you enjoy lacing up the sneakers to pound the pavement or hit the trails. Doing other fitness activities might seem like the last thing on your mind – after all, you spend plenty of time exercising already! But cross training activities can help improve overall health, build strength, and may possible reduce the risk of overuse injuries (though the later point isn’t as clear cut).

As a coach, I want you to know this:

There is no one “best” cross training activity across the board, and no exact amount of cross training that you must do. The best type and amount is what you enjoy and what helps move you closer towards your fitness goals. Let’s dive in…

Disclaimer: This post was written and reviewed by Chrissy Carroll, CPT, RRCA Running Coach and USAT Level I Triathlon Coach. It is for informational purposes only and should not be construed as individual training advice.

Why Cross Train?

Let’s do a quick recap of the benefits:

Enhances aerobic capacity

Building a strong aerobic running base is key for long distance running performance. But other cardiovascular activities – like cycling or the elliptical – can also boost that aerobic engine with less impact on the joints and muscles.

When you’re creating your training plan, consider how much baseline mileage you need. Some athletes may find that rather than adding additional mileage above and beyond that, they are able to get additional aerobic benefits from cross-training with less stress on the body.

Provides a mental refresh

Running is great, but it can become tedious for some people after months of training. If you’re struggling with that, cross training is a nice way to add in variety. It can keep your plan fresh and motivating, especially during a long training block.

May reduce injury risk?

The repetitive motion of running can increase the risk of overuse injuries. In fact, one study found a 40 percent incidence rate of injuries among runners, including issues like Achilles tendinopathy, medial tibial stress syndrome, and plantar fasciitis.

Cross training incorporates different movement patterns and loads that can make for a more well-rounded plan. Theoretically, it seems like this should reduce injury risk. Yet a recent systematic review did not find an initial link between exercise-based injury prevention programs and running-related injuries.

However, when that same study looked at programs had elements of supervision, those were linked to lower injury risk. The thought? The supervision-based programs had elements of accountability that increased compliance. In other words, if people actually do all of the cross-training they should in a well-designed program, they may see the benefit of reduced injury risk.

There are still a lot of questions in the air with the injury component, but practically and for overall health – it makes sense to include cross training.

A woman swimming outside as a cross training activity.

Cross Training Options

Again, there’s no best type of cross-training. Instead, think about what gets you towards your goals and what you enjoy doing. For example, someone that’s tossing around the idea of doing a sprint triathlon will need to do cycling and swimming as cross training. On the flip side, someone that is training for a faster 5K might add two days of strength training to enhance their running performance.

Here are some suggestions for activities:

Strength Training – Helps build supportive strength and mobility, and research shows it improves running performance. Most research points to higher load strength training or combined methods (for example, combining a few different modalities like higher load / submaximal load / plyometrics) offering the most benefits. However, those who are brand new to strength training can start off with simple bodyweight exercises and still reap benefits.

Cycling – An awesome option for improving aerobic capacity without as much force exerted on the joints. You can do outdoor cycling, an indoor stationary bike, or a spin class. High speed intervals or hill climbing intervals can be valuable for getting that heart rate up. Cycling is one of my favorite options for runners that are training for hilly races, as the heavy quad focus of cycling translates well to downhill running.

Swimming – Great for those thinking about doing triathlon, those struggling with certain injuries, or those who simply love being in the water. If you’re comfortable enough with swimming form that you can do laps at a good clip, you can get a great cardiovascular workout while giving some of your leg muscles a little break.

Yoga – This offers benefits for flexibility, stability, and strength. There is also interesting new research suggesting that the focus on breathwork in yoga may help runners. One study found that three weeks of yogic breathing allowed runners to increase their speed at subjective intensities compared to the control group. You can find some helpful yoga poses for runners in this post.

Elliptical – Using the elliptical trainer provides a similar aerobic stimulus to running, but without the force on the joints. A great adjunct for lower-impact recovery days.

A set of weights on a bench depicting strength training.

How to Add Cross Training to Your Routine

Cross training should be well structured into your training plan most of the time. Of course, it’s fine to spontaneously try a new class with a friend or go for a leisurely bike ride with your kiddo. But generally, it’s a good idea to at least have a general plan for how you want to structure your week that accounts for both your runs and cross training, based on your training goals.

The number of days to cross train will vary based on where you are in a training cycle. Here are some general guidelines, but even these can change based on a particular athlete and their situation:

Base building phase: 2 to 5 cross training workouts each week, with at least 2 being strength training
Foundation / race preparation phase: 1 to 4 cross training workouts each week, with at least 1 day being strength training
Peak period (the few weeks before race day): 0 to 2 cross training workouts each week, pull back on volume and heavy strength training leading to race day
Injury recovery: 2-6 days of cross training each week; will vary based on type of injury. Some injuries may require replacing runs entirely with aerobic cross training.

Where you place those days will depend on your personal schedule and preferences. Most folks will stagger cross training between runs. Some will do two-a-day workouts if it fits their training goals (for example, triathletes). It’s always best practice to keep at least one full rest day (or active recovery day) in your schedule.

Let’s say you’re training for a half marathon that’s a couple months away, and you’re starting a three-month training plan (so in that foundation / race preparation phase). You don’t want to do any two-a-day workouts, and you want to swim at least once a week because you enjoy it. Your schedule might look like this:

Monday – Comfortable short run
Tuesday – Speed work
Wednesday – Strength training (cross training day 1)
Thursday – Comfortable short run
Friday – Swimming (cross training day 2)
Saturday – Long run
Sunday – Rest or active recovery

A woman riding an indoor spin bike as a cross training activity.

Additional Tips

Here are a few other tips to keep in mind:

Don’t get overwhelmed. Cross training shouldn’t make you stressed out or overwhelm your schedule. If it does, pull back to what makes sense for your body and your goals. Sometimes, that might mean only focusing on a few runs each week for a training block. That’s totally fine.

Try to include strength training. It’s the unsung hero of overall health! And numerous studies suggest it improves running performance. Despite the unclear research for injury prevention, I do firmly believe as a coach that developing more strength that allows you to hold proper form longer will likely reduce the risk of injuries in certain athletes.

Don’t add in too many activities. More isn’t always better, and you still need to ensure you have enough rest time in your schedule to allow your muscles to recover and repair.

Be cautious about new activities close to race day. Always wanted to try Zumba or pole dancing or outdoor rock climbing? Base building or early in your race preparation phases are fine times to try – the week leading up to your race is not. If your body is not used to an activity, you risk tweaking something too close to a big event. Save those new activities for other times than in the couple of weeks before race day.

The Bottom Line

Runners love to run, but cross training can be valuable to add to your plan. Choose a couple activities that work for you and build them into your week. Try to make at least one of those days strength training. And don’t forget to keep at least one rest day (or very light active recovery day) in your plan to allow for proper recovery from exercise.

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A woman running at sunrise with a text overlay that says the ultimate guide to cross training for runners.

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Chrissy Carroll

Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. She specializes in sharing nutrition and fitness tips, as well as recipes, for runners, triathletes, and active women.Chrissy holds a Bachelor's Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer.

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