
The Benefits of Cross-Training for Runners: More Than Just a Break from Running
Cross-training is often seen as a supplemental activity for runners, but it’s so much more than that. It’s a way to build strength, reduce injuries, increase speed, and even add some fun to your training routine.
Whether you’re working toward a specific race goal, recovering from an injury, or just looking to shake things up, cross-training can be the missing piece of the puzzle.
For me, cross-training is not just a tool I recommend to my athletes—it’s something I practice and believe in. It has helped me overcome setbacks, connect with my family through outdoor adventures, and unlock my athletes’ potential in unexpected ways. Let’s dive into why cross-training deserves a place in your training plan and how it can make you a stronger, healthier runner.
What is Cross-Training?
Cross-training involves incorporating other forms of exercise into your running routine. Activities like cycling, swimming, hiking, or strength training target different muscle groups, reduce the repetitive impact of running, and build overall fitness. The best part? Some cross-training activities—like mountain biking or water skiing—are just plain fun!
When you engage in cross-training, you’re not just giving your legs a break. You’re building strength, endurance, and resilience that directly translates to better running performance.
Why Cross-Training Works: 4 Key Benefits for Runners
1. Reduce Injuries and Aid Recovery
Running is a high-impact sport, and repetitive motion can lead to overuse injuries. Cross-training allows you to stay active without putting additional stress on the same muscles and joints. It’s also a great way to train around injuries while your body heals.
Personal Story: After I broke my tailbone (Not my best moment!), I realized that downhill running and faster paces were incredibly painful.
Instead of giving up, I turned to all zone 2 flat running added those new dang crazy stairs and really upped my strength training to maintain my fitness while I recovered. These activities kept me strong and helped me ease back into running without re-injuring myself.

2. Build Strength for Tougher Challenges
Cross-training targets muscles that running alone may neglect. Strengthening your core, glutes, and upper body can improve your running form and make you more efficient, especially during demanding events like ultras or steep climbs.
Personal Story: One of my ultra runners was preparing for his first 100K race with serious elevation gain. To build the endurance and strength needed for those climbs, we added VersaClimber sessions to his training plan. Not only did this simulate uphill effort, but it also gave him the confidence to conquer those grueling ascents on race day.

3. Adapt to Life’s Challenges
Sometimes life throws obstacles in the way of your training—injuries, bad weather, or even natural disasters. Cross-training offers flexibility and creative solutions to stay on track, no matter what life throws at you.
Personal Story: One of my athletes is training for the 29029 event, where she’ll ascend the height of Mt. Everest. She lives in LA, where recent fires left many of her local trails burnt or inaccessible. Instead of pausing her training, we adapted by introducing step-up drills she could do at home. This simple change allowed her to stay consistent and work toward earning that coveted red hat.

4. Increase Speed and Power
Cross-training isn’t just about endurance—it can help you get faster, too. Plyometric exercises, for example, build explosive power, making your strides quicker and more efficient.
Personal Story: One of my runners wanted to increase her speed during her off season between races. We added plyometric exercises tailored specifically for runners, like jump squats and bounding drills. The result? A noticeable boost in her power and a shiny new PR in her next Marathon race.
How to Incorporate Cross-Training Into Your Plan
Choose the Right Activities - Pick cross-training activities that align with your goals. For endurance, try cycling or swimming. For strength, focus on bodyweight exercises or climbing machines.
Schedule It Strategically - Use cross-training on recovery days, during injury rehab, or to replace a run when needed.
Make It Fun - Cross-training doesn’t have to feel like work. My family and I love mountain biking, water skiing, and hiking together—it’s not only a break from running but a great way to enjoy the outdoors and stay active.
Stay Consistent - Like running, the key to cross-training is consistency. Build it into your routine and watch the benefits spill over into your running.

Is Cross-Training Right for You?
If you’re:
Recovering from an injury,
Preparing for a challenging race,
Trying to break through a performance plateau, or
Just looking to have more fun in your training,
cross-training is the answer.
Happy running, and remember,
the journey is just as important as the destination!
Keep it easy, keep it fun,
Dayna - your fav. Exercise Physiologist
Ready to Run Smarter and Stronger?
Cross-training has transformed my running and the progress of the athletes I coach. Whether you’re chasing a PR, tackling a grueling ultra, or simply staying active through life’s challenges, cross-training can help you reach your goals while keeping things fun and balanced.
Let’s make it happen!
Schedule a running assessment or coaching session today, and let’s find the perfect cross-training plan for you.
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