Cross Training For Distance Running
An important element of enjoying running, and ensuring longevity as a runner, is finding a form of cross training which can support your running training.
What Is It?
Cross training is a way to build running fitness without running. Typically, it involves exercise that mimics running but without so much impact on your body - cycling, walking, stair climbing etc.
Why?
It helps you manage training stress by serving as a running substitute when needed. This could be when you’re injured and need to maintain your fitness, or to spare your legs from extreme fatigue and soreness.
It can also provide some variety and prevent staleness and boredom. This is important because a severely bored and disinterested runner is unlikely to train enough to meet their goals.
Cross training can also provide a way for you to build up your mileage without increasing injury risk. e.g. You’re training for a half marathon but are struggling to increase your distances and not wipe yourself out - so instead of running for 90 minutes on the pavement, you park your car at the gym, run 60 minutes and then do 30 minutes on the step machine.
Having cross training options and using them regularly becomes more and more important as you get older and your recovery capabilities become … less agile!
Generally speaking, the more the cross-training activity mimics running, the better. The closer the resemblance to running, the more transferrable the training effect.
We’re looking for activities which;
are endurance-based;
are low impact (well, low-ER than running);
use the legs A LOT, and;
are enjoyable for you
I encourage you to prioritise enjoyment in your cross-training. This will help you to keep running in its proper place as your servant and not your master (which actually helps your performance as you’re more likely to stick at it for many years). If you enjoy swimming more than cycling, don’t stress too much about the limitations of swimming at developing running fitness. Chill out a bit and enjoy your swim.
You’d be surprised how many regular people like you can become quite obsessive about running and other endurance sports. The sort of type A / data focussed / goal driven / competitive personality who’s drawn to endurance sport is at risk of losing the forest for the trees. Remember - your running is meant to make your life better and not be a chore or joyless obligation.
Here’s a list of cross training options which you can choose from. This list is arranged from “most specific” to “least specific”, with running-like activities at the top of the list.
Treadmill running
Running on a treadmill can be easier on your body than running on pavement, because of the “give” in the surface, which bends as you strike it. I like the use the treadmill occasionally when my legs feel sore or fatigued. It’s not for everyone – many find it boring – but it can be a great supplement.
Some people love to hate on the treadmill, saying there are key differences between “real” running and treadmill running (such as how the treadmill belt moves underneath you, whereas the pavement does not…). I think they’re missing the point. For the vast majority of people, the treadmill is just fine. Treadmill running makes you a lot fitter than NO RUNNING.
Stair climbing / Stair machine
The step machine mimics the running action, and produces legs with excellent endurance. But with less impact. Again, boredom can be an issue.
Uphill treadmill walking
This can provide a great cardio training effect while being pretty gentle on your body. Pick an incline and speed to get you into the right intensity. This can be a great way to gradually build up muscular endurance in your legs, so that you can eventually manage the muscular effort involved in distance running. It’s also good at developing your “posterior chain” (calves, hamstrings, glutes, back extensors), which need to be strong to support an upright running position over long distances.
“Rucking”
A.k.a brisk walking with a heavy backpack or weighted vest. This can help you develop the muscular endurance necessary to run well but without the heavy loads of running. Adding weight this way can turn walking into a fitness activity by elevating your heart rate and demanding more effort. But it’s still relatively gentle on your body.
Cycling (including stationary cycling)
Great cardio and much easier on your body than running. Less transfer to running than uphill treadmill walking but heaps more fun.
The fastest I have ever been (as a runner) was in 1999 when I did the City to Surf 12K in 46:30 (which is under 4:00min/km for 12km). In my mind, it’s no coincidence that this was shortly after I did a half-ironman triathlon in May that year - with all those long training rides under my belt.
I think I got that fit because of the mix of cycling and running. With cycling, because it’s gentler on your joints, you can rack up a truckload of training time.
IF you can spare the time that is…
Many professional cyclists are able to run really fast even though they don’t run very much - just from the transferrable fitness they’ve built up on the bike. (Well, that and their favourable genetics).
Elliptical trainer or “elliptigo”
Like treadmill running but even less load. Some people love it; others find it very boring. Some people find it can aggravate their feet, calves, hamstrings or hips. Others have no issue. Be careful as it’s very easy to go super easy on the elliptical – you don’t want to be going so easy that you get a minimal training effect.
An “elliptigo” is like a bike – but driven via pushing on pedals with an elliptical drive train (see image). They’re a steal at only ~$4000 …
Elliptical Trainer
Water running
No load! You can get a great cardio effect and build running strength. This can be quite technical and hard on your hamstrings, though.
Anti-gravity treadmill
A treadmill that can support your weight (see image). This can be very useful in a rehab context if you’re returning from serious or semi-serious injuries. The downside is the expense.
Anti-gravity treadmill
Rowing ergometer
The rowing ergometer / machine has less transfer to running than other forms of cross training but it is great for your general cardio fitness and I really like how it can teach you how to feel the difference between hip bending/straightening and spine bending/straightening.
It can take a little while to build up the necessary endurance in your back to withstand rowing. So, take it slowly and have rest breaks.
Swimming
Again, not much functional transference to running but excellent for cardio in a general sense. Great for your back, too, and very different from running therefore perhaps superior in terms of preventing staleness and boredom
And my personal fave - rollerskiing!!
(I’ve actually never done this but it looks fun!).