What is cross-training: a runner’s guide to building strength and endurance

What is cross-training exercise?

Cross-training simply means using different exercises to improve your overall fitness. For runners, cross-training means combining other forms of physical activity—such as cycling, swimming, or weightlifting—that work different muscle groups, build strength, and boost cardiovascular endurance. Cross-training gives your body a break from the repetitive stress of running, helping to prevent overuse injuries while building a well-rounded fitness base.



Why cross-training is key to building endurance and power

Cross-training can transform your performance by enhancing endurance, flexibility, and power. When you add activities like swimming or biking to your training, you’re working out muscles that running doesn’t target as directly. For example, swimming builds upper body and core strength, while cycling increases leg power. Together, these activities contribute to better stamina and endurance, making each run feel smoother and less tiring. Plus, you’ll notice the difference in your ability to tackle hills, maintain speed, and recover faster.

Common cross-training exercises for runners

Adding variety to your workouts doesn’t have to be complicated. Here are some excellent cross-training exercises that will strengthen, stretch, and support your body for optimal running performance:

Low-impact options for joint relief

Low-impact activities are perfect for runners who need to give their joints a break without sacrificing cardiovascular fitness.

• Cycling: Provides an intense leg workout while reducing pressure on the knees and ankles.
• Swimming: Offers a full-body workout and promotes lung capacity without any joint impact.
• Elliptical: Mimics the running motion while minimizing stress on the joints.

Strength-building exercises for runners

Strength training builds resilience and power, helping prevent injury and support better performance.

• Bodyweight exercises: Squats, lunges, and planks strengthen muscles you rely on for stability and endurance.
• Weightlifting: Deadlifts, leg presses, and calf raises improve power, especially for uphill running.

Flexibility and mobility

Runners often experience tightness, so incorporating flexibility exercises will help you feel lighter and more agile.

• Yoga: Promotes flexibility and mental focus, which helps in maintaining form during long runs.
• Pilates: Focuses on core strength and flexibility, key for stabilizing your body during runs.

Cross-training vs. running: what’s the difference?

While running strengthens the cardiovascular system and builds endurance, it doesn’t fully target certain muscle groups. Cross-training, on the other hand, offers a broader workout, challenging muscles and movements that running alone doesn’t engage. Cross-training balances out your fitness, allowing you to enjoy your runs with improved strength and flexibility. By combining both, you create a stronger, more resilient body capable of handling the demands of running while reducing the likelihood of injury.

Cross-training vs. HIIT: which is better for runners?

HIIT, or high-intensity interval training, involves short bursts of intense exercise followed by rest. While HIIT is effective for building cardiovascular strength and burning calories, cross-training focuses more on building endurance, flexibility, and muscular strength over time. Both have their place in a runner's routine—HIIT can enhance speed and stamina, while cross-training provides foundational strength and reduces injury risk. It’s about balancing both to suit your goals and fitness needs.

Cross-training tips for beginners

If you’re new to cross-training, start slowly and explore different exercises until you find what you enjoy. Here are some tips to ease into cross-training:

• Start gradually: Introduce one or two cross-training sessions a week and listen to your body. It’s normal to feel sore, but avoid overdoing it.
• Experiment with activities: Cycling, swimming, and even strength training have unique benefits. Try a few to see what works best.
• Add intensity progressively: Once comfortable, start adding more resistance or intensity to your sessions.
• Focus on form: Good form reduces the risk of injury. Consider taking a class or consulting a coach for guidance.

Choosing the right cross-training shoes

Having the right footwear is essential. While running shoes are designed for forward motion, cross-training shoes provide lateral stability, cushioning, and support for various exercises. Here’s how to choose:

• Cushioning: Look for shoes with adequate support for activities like weightlifting and agility work.
• Flexibility: Opt for a flexible sole that allows movement across multiple planes.
• Stability: A good cross-training shoe will support lateral movements, keeping your foot secure during activities like aerobics or HIIT.

Where to find more cross-training exercises for runners

If you’re ready to elevate your running and prevent injuries, BeFit Running’s membership offers access to curated cross-training plans and exercises tailored specifically for runners. Each plan incorporates strength, flexibility, and endurance exercises designed to balance your running routine. We also offer specialized cross-training classes for runners, including yoga, cycling, and strength training, led by certified coaches. Our holistic approach ensures you’re building a resilient body, one that can endure the miles and keep up with your running goals. Explore our running membership here and take the next step in your running journey.