Crosstraining explained: Why it is the perfect supplementary training for runners

Cross training is a training method that combines different sports and forms of exercise to challenge the body holistically and improve fitness. Cross training is an ideal addition, especially for runners, not only to increase running performance, but also to prevent injuries and make training more varied. In this article, you will learn what cross training is exactly, what advantages it offers and which sports are particularly well suited to it.

What is cross training?

Cross-training means incorporating different sports or training methods into your routine instead of just focusing on a single activity. While runners focus primarily on running, cross-training also incorporates other forms of training that challenge the body in different ways. This variety ensures that different muscle groups are targeted and the body becomes stronger and more resilient overall.

Typical forms of cross-training for runners include cycling, swimming, strength training, yoga or even hiking. The goal is to train the body holistically, prevent injuries and improve endurance and strength without placing too much strain on the body.

Benefits of cross training for runners

Cross training offers many benefits, especially for runners who often only work a specific group of muscles. Here are the main benefits of cross training:

1. Injury prevention

Running can lead to overuse injuries if done intensively, especially if the same muscles and joints are used over and over again. Cross-training helps to distribute the load more evenly across the whole body and avoid muscular imbalances. By integrating different forms of movement, you also strengthen the muscles that are less used when running.

2. Increase endurance

Cross training improves overall endurance by challenging the cardiovascular system in a different way. Sports such as swimming or cycling provide intense endurance training without putting as much stress on the joints as running. This allows you to further increase cardiovascular fitness without overstressing the body through repetitive running.

3. Holistic strengthening

While running mainly works the legs and core, cross-training strengthens the entire body. Strength training, for example, builds muscles in the upper body, shoulders and arms, which improves posture and makes running more efficient. A stronger core also means a more stable running technique, which in turn minimizes the risk of injury.

4. Mental variety

Another benefit of cross-training is the mental refreshment. Constant running can become monotonous and affect motivation. Cross-training offers a welcome change and ensures that training remains interesting and varied. You discover new sports, challenge yourself in a different way and stay motivated in the long term.

5. Recovery through active regeneration

Running puts a lot of strain on the joints and muscles. Cross-training, especially in the form of sports such as swimming or yoga, offers an opportunity for active regeneration. These activities promote blood circulation, loosen the muscles and help your body recover faster without you having to give up exercise altogether.

The best cross-training methods for runners

Not all sports are equally effective at complementing your running workout. Here are some of the best cross-training options that are particularly well-suited to runners:

1. Cycling

Cycling is a great way to get a cardiovascular workout without putting stress on your joints. It strengthens the leg muscles - especially the thighs and calves - and can be done on the road or in a gym on a stationary bike. Cycling also helps to increase endurance without the typical stress of running.

3. Strength training

Targeted strength training that focuses on the core, leg and upper body muscles is crucial to supporting running. By building muscle, you can improve your running technique and prevent injuries. Exercises such as squats, lunges, planks and kettlebell swings are particularly useful for runners.

4. Yoga

Yoga is ideal for improving flexibility and balance. It stretches shortened muscles, strengthens the core and promotes recovery. Yoga also helps to reduce tension and stress, which in turn can lead to improved running performance.

5. Rowing

Rowing is another great cross-training exercise for runners. It works the upper body, core and legs simultaneously and improves endurance. Since rowing is also very easy on the joints, you can use it to improve your endurance without putting excessive strain on your joints.

6. Hiking

Walking, especially on uneven terrain, is an excellent complement to running. It improves endurance and strengthens muscles, especially in the legs and core. It is also a gentle alternative to running that does not overtax the body.

How often should you incorporate cross training into your running training?

The ideal frequency for cross-training depends on your individual running goal. As a rough guideline, you should incorporate one to two cross-training sessions per week into your running training to challenge the body sufficiently without overloading it. If you are prone to injury or are recovering from an injury, cross-training can play a larger role and may even be performed several times a week.

Conclusion

Cross training is a valuable addition to running training that not only improves performance, but also reduces the risk of injury and provides variety. By incorporating different forms of training such as swimming, cycling, strength training or yoga into your plan, you strengthen your entire body and prepare it optimally for the challenges of running. Whether you are training for competitions or just want to stay fit - cross training makes you an all-round stronger and more resilient runner.