What is cross-training?

We call cross-training the practice of any sport that, in addition to running, we include in our training plan to improve our performance or physical fitness.

In the case of running, we can do cross-training with many other disciplines, although the most common and beneficial are swimming, cycling, and gym or fitness workouts.

What is it for?

To begin with, the variety of training will make it more "entertaining." Cross-training allows us to improve our ability to lose weight, strengthens our weak points, delaying and preventing some injuries.

Additionally, it can help us recover safely and without overexerting our body if we alternate it with demanding workouts.

Can I improve my running without running?

Cross-training advocates will tell you yes, and to a certain extent, they are right. It is clear that you can improve your general physical condition without running.

However, we cannot stop running if our goal is to improve our running technique, become more efficient runners, or improve our personal bests. This can only be achieved through specific training, so it is very important to understand what cross-training is for and how we are going to use it.

Which sports offer the most benefits?

Cross-training with swimming

When swimming, we improve our coordination, breathing rhythm, and work the complete muscle chains, strengthening the core, back, and arms. Strengthening the muscles of the back and arms, as well as the core, allows us to improve our balance and enhance arm swing during running.

It is ideal for: Recovering after quality workouts, competitions, or tough days.

Cross-training with cycling

Bike workouts, like swimming, have no impact on the joints, so we can use them on long run days to do several-hour workouts at steady paces.

Additionally, working on the bike also involves working on balance and coordination, so that work will later transfer to our running training.

Ideal for: Doing high volumes of training without stressing the joints or generating impact on them.

Cross-training with gym workouts

Weight training allows us to work specific areas of our body. This way, we can improve our weak points more quickly. It also allows us to stay in shape during an injury. Proper leg training can help us gain power to shave off those seconds per kilometer that we struggle to reduce.

And gyms offer us multiple options for high-intensity training, with qualified personnel and different levels and paces.

Ideal for: Recovering from injuries and strengthening weak points. Weight training helps us work on both endurance and power depending on the type of load we choose.

Can I practice other sports?

Of course, any sport can provide positive values in terms of strength, endurance, power, or physical conditioning.

Here we wanted to talk about the three sports that are primarily used, but there are many more.

Cross-country skiing, a winter sport that prepares us cardiovascularly in an exceptional way to face long distances.

Yoga gives us stability and balance, while working on our muscle elasticity and teaching us to breathe more efficiently.

Crossfit, there are many types of Crossfit training, but undoubtedly all the explosive work done with the lower and upper body can help you gain a few seconds per kilometer.

Things to keep in mind

Cross-training is not a substitute for running.

If your goal is to prepare for an athletics or trail event, you still need to run. You should work on your running technique, do interval training, and easy runs.

Weight training should be with moderate weights, focusing on muscle elasticity if we are looking for endurance; if we are looking for speed, we will increase the weight and perform more explosive movements. Bike training can be intensive, like a spinning class or doing hill repeats, but it can also be a long ride of several hours at easy paces, like what we would do when preparing for a marathon.

The cross-training day can become a reward for interval work or after a long run; a "social" bike ride, a gym workout with your partner, or gentle swimming can help you recover quickly and eliminate the stress of minute-per-mile times and joint impact.

Finally, the goal of our cross-training is to become more efficient runners, transferring the benefits of other sports to our running. It is still training, so treat it as such.

Now, which sport will you use in your cross-training?

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