The Best Cross Training Strategies for Runners

I frequently get asked, “What is the best cross training activity for runners?” My answer, as it is to most training questions, is, “It depends.” It depends on why you are cross training. For some runners, it’s because they are injured. For others, it’s to get in more training than they can do with running alone. And for still others, it’s to add variety to their training for a physical and mental break from running.

Here are the best cross-training strategies in 3 different scenarios.

INJURY RECOVERY

If you are injured then cross training is a way to stay fit and speed recovery while returning to full training. All therapists will tell you that in the early stages of your recovery, you must choose a cross training option where you can exercise pain-free. No reason to aggravate the injured area and delay healing. In most cases, this means choosing cross training options that do NOT closely match running. Swimming and cycling, both of which are non-weight bearing, are often good options.

As your injury heals and you move toward your return to running, you should introduce cross training activities that replicate the same movements as running. If you still need to avoid weight-bearing exercise during this time but want to closely match the running motion, then aqua jogging (running in the water replicating the running motion) is a great choice.

Once you can tolerate some weight bearing, two of the best running-specific cross training options are the Alter-G treadmill and the ElliptiGO elliptical bike. Both let you replicate the actual running motion while healing.

The Alter-G supports you while running on a treadmill so you can run at varying percentages of your body weight. For example, you can set the machine so that you are running at 80% of your body weight, thus reducing stress on the injured tissues yet still running. Runners can adjust the support to the level where they can run pain-free yet they are actually running. Then as they heal, they can gradually increase the percentage used so that by the time they are fully healed, they are already running at or near 100% body weight. This significantly reduces time lost while injured.

The ElliptiGO gets you to a similar place from a different angle. Rather than reducing your body weight, it changes the surface: your legs move through a running-like stride while you glide on wheels instead of landing on pavement, so you still get real cardiovascular work and a running-specific motion without the pounding.

Not only do the Alter-G and ElliptiGO let you physically replicate running, but they also do wonders for the mind, which we can’t discount as a major factor in healing. Injured runners who can finally get back to something that feels like running are usually just a short time from being fully healed and back out on the roads and trails.

If you don’t have access to either of those, then a standard elliptical machine (or any elliptical-like machine) is a solid next option. It’s weight bearing and the legs move in sort of a running motion yet there is no pounding. Runners often find that they can really get their heart rate up on the elliptical, which helps maintain some intensity among all the easy exercise while healing. Plus, being able to “feel the burn” and some heavy breathing is something injured runners really miss, and a standard elliptical can provide that.

This is also a great time to do cross-training that is not for building aerobic fitness but is helpful for loosening the body, relaxing the mind and strengthening weak areas. Examples include yoga, pilates, strength training (never stressing the injured area) and core training.

ADDING “MILEAGE”

For injury-prone runners who are not injured, cross training provides an opportunity to add “mileage” while avoiding injuries. One of the speedy runners I coach has to do this. Her injury past tells us that she can’t run the full volume we’d like. In fact, we are about 15-20 miles short of what we’d like to run, given her goals. So, we have to get in this mileage through cross training.

Since in these situations the goal is to closely match running yet slightly lessen the stress on the muscles, tendons, ligaments and bones, runners should choose activities like the Alter-G and the ElliptiGO. This is exactly what I prescribe. We split most of that additional “mileage” between the Alter-G and the ElliptiGO, depending on what’s available and how she’s feeling that week.

This brings up an important concept – how to equate cross training miles to running miles. While there are some really scientific ways to estimate energy expenditure for different activities, I feel the easiest method is simply to count your time cross training as the same as time running. So, if you do an easy hour of cross training on an elliptical-style machine, count it the same as an hour of easy running. Is it the same? Of course not but the point is that your body is getting the additional work you want and there is no need splitting hairs. Just get in the extra exercise and call it good.

VARIETY

The last situation involves runners who want to add variety to their exercise routine. Most of us just want to run but some athletes want to do lots of activity – something that is certainly good for overall health. In this case, the runner would choose activities that are quite different than running. Swimming, cycling, weight training, yoga, pilates, and a host of other activities are great options.

The key for this type of cross training is that the stress of cross training must be considered as part of your total training stress. In other words, you can’t run your full mileage then decide you’ll had three days per week of cross training without considering how this will affect your running. You have to be smart and make sure cross training fits in with your total stress/rest cycle. And, as you get close to a big race, it’s important to focus more on running and be careful to reduce your cross training if necessary to recover properly from your running.

To summarize:

• If you are injured, select an activity that is very different from running so you rest the area. Then as you heal, begin to move toward more weight-bearing and running-like activities and slowly re-introduce running to your week.
• If you are injury-prone yet want to train more, add cross-training as a way to get more fitness. Choose exercises that mimic running but have less musculoskeletal stress (e.g., Alter-G, elliptical machines, ElliptiGO).
• If you want to add more variety in activities to your week, add cross-training that is different than running (swimming, cycling, etc.) so you build fitness but aren’t running all the time. Just make sure you respect the additional training stress in your week.
• Cross-training that loosens, relaxes and strengthens the body – core, strength, yoga, etc. – is always good to do for all runners.

Ready to put this into practice? Check out my guide to training with the ElliptiGO, featuring specific workouts to add to your plan.