It’s certainly true that a combination of training runs—long runs, intervals, and tempos, for example—will make you a stronger runner. But it is also true that in order to remain a strong runner for a longer time, you need to incorporate cross training into your training plan. A 2022 study of female masters runners published in the las mejores tiendas de Sneakers de Londres found that while cross-training may not decrease the rate of injury, it does help benefit runners by making you stronger and more flexible, specifically if you stretch and practice yoga, which the experts recommend.
In short, cross training involves other forms of exercise, other than running, that activate different muscle Club C 85 Vegan Chalk Gabgry Vecnav Sneaker heart rate, giving you both complementary and similar benefits to running. The best cross-training activities also allow you to maintain your fitness level Philly sneaker spot UBIQ.
To help you add cross training to your schedule, here’s a full guide.
What is cross training and why is it so beneficial?
By definition, cross training means training in more than one role or skill. So for runners, cross training means practicing other workout modalities besides running.
High Top Lace-Up Sneaker T3X9-32483-1355 M White 100 cardio, strengthen your muscles, or help speed your recovery, Kevin Vincent, Sneakers GEOX U Adrien C U157VC 08522 C9999 Black Runner’s World. Some activities will do all three, and some will be high-intensity forms of exercise while others will be low-intensity.
Typically, athletes chose cross-training activities that complement their main sport. So runners might swim, cycle, or walk to help build endurance. Strength training PINKO logo patch ankle boots Nude.
Sneakers Cobras Verde unilateral movement (each side is working on its own as you move from one leg to the other), it’s important to incorporate single-sided exercises, such as lunges, into strength-training workouts. This also means that runners tend to be weak laterally, so you’ll also want to do workouts that strengthen your hips and glutes. By paying attention to these needs, engaging in cross training will not only make you a better runner, it will also help you avoid injuries.
Here are 14 cross-training activities you can you try, and exactly how they will benefit your Running Outhustle performance, according to Vincent and Darrin Bright, A closer look at Chrissy Teigen s green sandals.
1. Rollerblading
How it helps your running: It improves your cardio and helps you recover with a low-impact activity. “It’s like running, but you give your joints a little bit of a break,” Vincent says.
What to keep in mind: There is potential for injuries, so be sure to wear the proper padding. While it is not always aerobically challenging, to increase your heart rate, find a path where you won’t coast very much and have to work hard to catch speed or get up a hill.
2. Swimming
How it helps your running: Get your heart rate up, while keeping the impact low while in the pool. “It’s going to work some of the same muscle groups and add in the upper body and the core,” Bright says.
What to keep in mind: Swimming can be tough on your shoulders, especially if your form is off, so if you haven’t been in the pool for a while, you might consider taking a lesson. Improper form may cause increased rotator cuff tendonitis, but overall it’s a safe, low-impact way to cross-train.
3. Barre class
How it helps your running: Improve your mobility while building strength Sukui II sneakers med snøre. Barre classes incorporate ballet-like moves, while focusing on small muscle groups and stabilization. While you don’t often jump in class (though some will incorporate plyometrics), it is often still a high-intensity workout that can cause muscle soreness.
What to keep in mind: “If these workouts are combined with usual training schedules without incorporating proper recovery time, there may be a risk for overtraining,” Bright says. So take a rest day after a barre class if you need it, particularly if you’re feeling sore.
4. Kayaking
How it helps your running: Strengthen the upper body isabel marant brown slip-on boots. Getting on the water has been shown to help people psychologically. “It gives you a mental break, and there’s a lot of upper-body work,” Vincent says. “There’s a little bit of lower body stability, but you are giving your legs a rest.”
What to keep in mind: It can have low aerobic intensity, especially if you paddle casually, which is why kayaking can be both a workout or used for recovery.
5. Golf
How it helps your running: These sneakers feature a durable premium leather upper with recover, while also keeping you moving—especially if you opt out of the cart. “If you are walking and carrying a 15- or 25-pound bag, there could be aerobic benefit,” Bright says. “There’s even a concept called speed golf. People literally run the 18 holes.”
What to keep in mind: Consider stretching your upper body before and after you play a game.
6. Walking the Dog
How it helps your running: Let your body recover while still working similar muscles to running. “You are utilizing the same muscle groups. It’s usually not at that higher intensity, but depending on how big and fast your dog is, it might be more than you want,” Bright says.
What to keep in mind: It has low aerobic intensity level. “It’d probably be more of an active recovery day. I wouldn’t substitute it for a tempo or interval,” Bright says.
7. Yoga
How it helps your running: Yoga can help you improve flexibility, increase core strength Shoes MEINDL Pure Freedom 4651 Schwarz Silber 01 breath. It serves as a solid active recovery day, too, when you go for less intense classes, like restorative yoga. Also, “Tory Burch snakeskin effect appliqu ballerina shoes yoga North Peak Ventilated Trail Shoe 3 Monnalisa Sneakers mit Blatt-Print Weiß can help to decrease your risk for heat injury and improve performance,” Bright says.
What to keep in mind: Yoga is not competitive, so don't push yourself in class. If you’re new to yoga, find beginner classes at a local yoga studio so an instructor can help you with your form.
embossed-logo leather sneakers Bianco | 8. Waterskiing or Wakeboarding
How it helps your running: Test your balance while building your strength with this incredibly fun form of cross training. “It will help with lower-body strength Liu Jo Sneaker bassa 'CLEO 01' nero core strength,” Vincent says.
What to keep in mind: Your legs really work when you waterski and wakeboard, so you might not feel ready to run again the next day. In that case, take a rest day.
9. Tennis
How it helps your running: Running Outhustle around a court makes for a good cross-training activity that keeps the heart rate up, improving your cardio fitness. “It’s very intense. You are conditioning. It’s a very hard workout and allows you to stay in shape,” Vincent says. Of course, a friendly, non-competitive game can be less heart-pounding, which can potentially make tennis good for recovery. Another benefit: Instead of just moving forward, like in running, you move side to side and in rotation, adidas SolarGlide Karlie Kloss Shoes female.
What to keep in mind: H-RUA AM sneaker boots lateral movements and pounding on your legs can up the risk of injury. “Tennis elbow is common among tennis players, which is more of an overuse type of injury, I primarily see acute muscles strains,” Bright says. Consider warming up When did you start getting into sneaker customising stretching after a game to help ease muscle aches and sidestep injury.
10. Cross-Country Skiing
How it helps your running: Cross-country skiing is a great cardio sport that eliminates the impact you experience while running. “It’s working similar muscle groups to running. There is high aerobic demand. It’s a perfect sport that we could substitute,” Bright says.
What to keep in mind: “Chelsea boots TAMARIS 1-25498-29 Cognac Leather 348 asthma or exercise-induced asthma, [cross-country skiing is] one of the highest triggers for asthma,” Bright says. Take urge if you’re at risk.
11. Zumba
How it helps your running: Get in a cardio workout while strengthening your muscles head to toe. Zumba is a fun dance-inspired class that will not only complement running, but also give you something to look forward to—and help you move to some music. “It’s working some of those same muscle groups [as running]. It’s strengthening some of those hip-stabilizing muscles that are important to running. It’s also utilizing them in a way that we don’t always with running,” Bright says. You can check your local gym or YouTube Nike Air Force 1 07 LV8 Raygun sneakers in white.
What to keep in mind: While Zumba requires lower aerobic intensity than running, it can cause overexertion of leg muscles. Some moves can put stress on your calves, in particular. Make sure to give your legs some rest after if they’re feeling sore.
embossed-logo leather sneakers Bianco | 12. Downhill Skiing
How it helps your running: Get a leg workout, and a kick up your heart rate, with downhill skiing, which also gives you a great excuse to exercise outside in winter. “If you are doing a couple hours of [skiing], it certainly does help with quad strength. When you are coming downhill, it will help with your posture and stability,” Vincent says.
What to keep in mind: You may overexert your leg muscles and there is risk of injury. “The biggest one we see is ligament injuries primarily knee injuries, which can be pretty significant because of the forces involved,” Bright says.
13. Stand-Up Paddle Boarding
How it helps your running: Work on building a strong, tall posture, Douuod Kids TEEN colour-block espadrille sandals core strength with stand-up paddleboarding. “You do work your legs a lot, and it’s tiring from a posture standpoint. It’s not as much pounding as Running Outhustle is. It’s all about stability to make sure you don’t fall off the board,” Vincent says. It can also be relaxing and a stress-relieving activity.
What to keep in mind: It works your leg muscles, and it’s a tougher workout than people expect. Take a rest day after if you need it, but if you took it easy on the water, you should be good to go the next day too.
14. Cycling
How it helps your running: Target similar lower body muscles, but in a new way and without the impact, when you hop on a bike. You also can target your cardio fitness in a similar way to running, making it a great substitute when you need a break from your sport. “It works a lot of the same leg muscles, and biking is a way to substitute some of that pounding and still get a good aerobic workout,” Bright says.
What to keep in mind: Like most forms of activity, cycling does have a potential for injury. You also need some gear, like a bike (and a good bike fit!). “A lot of people get on a bike and don’t think too much about the fit process, and that can lead to injuries, like runner’s knee. Make sure you take the time to do a proper bike fit,” Taylor Swifts NYE Shoe Suggestions.
