The MOST EFFECTIVE Cross Training For Runners 

What’s your favourite method of cross training? Or are you going to add some in now you’ve seen this video? Let us know in the comments 👇

That video thumbnail is disturbing 🤣

What an excellent video. Concise and informative. I am doing the London Marathon in April 2023 and sustained a calf injury which currently prevents me running, but want to keep my fitness up and improve strength and flexibility and this is as good an exposition of how to achieve that as I have seen. Many thanks, Nick

I use a bike, a rowing machine, a balance board, light weights and circuit training as well as a range of mobility exercises regularly. I also like to include some juggling which is not only good for my arms but a surprisingly effective cardio workout if you can juggle 4 or more balls. I swim but usually only after a run as a way of cooling down.

I race triathlons, so i do some cycling and swimming. I've never liked doing weights.

I’m going to have nightmares of the thumbnail now...😂

Stationary bike/spinning class. Also enjoy a good brisk walk when recovering from a tough run. Your video has inspired me to head to the pool.

More great tips,love it! Exactly what I have been looking for, thanks 😊

I have to take my dog for a walk twice a day. I find walking very beneficial especially after a hard workout or after a race where I've put a lot of effort in. I suppose it's like a slower recovery run. When I look at heart rate and calories used, walking at a decent pace is more energetic than we realise.

Love creating HIIT session in home sometimes on my non run days, but sometimes I add them to my shorter speed run days, this way I'm working on fatigued muscles and I find myself stronger for it

You Guys Rock!! I'm here in Chicago & just stared running at 55 years of age. Your channel really comes in handy. Would love to get some Running Channel apparel. Please let us know when & if we can purchase. Thanks for everything you do!!!

Great topic for discussion. My cross training is ballet and weights. Sometimes swimming in the summer or boxing.

Hi. Love your channel. I love doing step aerobics.

Thank you Running Channel for another AMAZING video! I started going to the gym and I’m quite happy to know that the exercises I’ve been doing will improve my running! 💪🏼🎉

Oooh yes this video has come at the perfect time!!!

Thank you! Time to get back on the elliptical for a bit...at least until marathon training starts again!

I have picked up bouldering. It is amazing for building core strength, plus it is so different from running that it stays very enjoyable. This helps me to keep good posture and keep those lower abs strong during long runs and during a marathon.

The rowing is my go to if I have to take a few weeks off for injury, works really well and so does cycling !! :)

My dad cross country skid in the winter and he was a beast of a runner

Thanks for the video. I spent 8 weeks cycling while I was resting a foot injury. The rigid cycling shoes stopped any flexing of my foot during my workout. Back to running soon with a good state of fitness.

Rollerblading and hiking are good cross training too I'd say.

I found it really beneficial to drop one of my shorter runs and start a boxing fitness session each week, really good and rounded sessions, different every week, and I never felt better. Another great video, as always!

I started Pilates two months after starting running for months ago. Really helps in core strenght eand a lot of stability too. I'm really enjoy it

Thank you for this video so much. You are simply amazing

I always love your energy!

Great video's. Very good presenter, so clear and to the point. Keep up the good work.

Great stuff, been waiting for someone to do a video like this. Going to bear this video in mind the next time I need to cross train. I favour the cross trainer because it feels much more like running. Although, I end up running like John Wanye if I try running afterwards.

So I'm 40 Years old and about 230 lbs. Starting to have some lower back issues. I got turned onto yoga and it really helped. Stretching out the hips and back make my long runs smoother.

Could you guys do something on treadmill running vs outdoor running? My 9:00 minute mile pace feels a ton harder on the treadmill vs running that pace outdoors.

I definitely need this to improve my 5k. Trying to break 17’s. Thank You 🙏🏽

I do all 4 😁 Triathlon is the best sport ever!!! I started as a runner

I use the 26.2 app that has me cross train 2x a week. I mix it up with yoga, HIIT, weights, walking, air guitar, abs and core, dancing. Thanks for the video. Excellent resource. The Running Channel rocks

Great video!! Just what I needed

Thank you!

I’ve neglected cross-training for too long but over the last month or so really picked it up. I’ve added 3 sessions on my turbo trainer each week plus some strength work in the gym to the running and yoga that I was already doing. I think lack of basic strength has really limited progress in my running

Cycling for sure! Even though it takes a lot of time as the ratio is something like 4:1, if I keep a high cadence and monitor my heart rate it is very effective. I also like to lap swim but do that after my weekly long run.

Rowing..i can’t recomend it enough!!

Anna's been taking those protein shakes! Nice thumbnail!!

Opps I’m following a training plan for my first HM,and I thought cross-training,was just using the cross trainer as well,thank you for this feature.👍🏻

My favourite has to be the bike with swimming as a close second

Cycling either in or outdoor , bit of rowing and the stair machine aswell as weights does it for me and when you do run really push the session hard when needed

Do you guys have a video about keeping up on your running goals/ training while having a cold/flu or after having a cold/flu/illness and getting back to your training of running?

I walk a lot, but not running makes me cross 😉 does that count ? Nice jacket btw 👍

Swimming at the Y, easy aerobic bicycling when the weather allows, lifting weights, yoga, karate, hiking ... variety is the spice of life.

From personal experience - CYCLING! It's easy on the Calves and Hammy's, enables you to up your weekly cardio without increased injury risk. Even when I couldn't walk due to a dodgy Calf I could still blast out max effort on the bike. Cycling has helped me so much that I'm just this week getting back into running after a 3 month injury and I actually feel FITTER than I did before the injury! Really feeling optimistic about 2020 now!

I've always done riding over the yrs when injured and whole I'm running for extra fitness as I do now, last yr I went thru a faze of experimenting while I was injured coming back to running I did cycling and ski erg sesions (8×1000m or4x2000m) did some assault bike sesions to build my aerobic capacity and when I was back to full training as usual kept up xtraijing cycling ski erg not so much assault bike for extra fitness but stopped ski erg this year when i started racing I just ride and running alongside full training, i did ski ergo to build aerobic capacity but stopped because it over worked upper body tightening them up meaning I had to stretch more also was a completely different move pattern to running and muscles I wouldn't use very much running like arms. I still do cycling but came to conclusion best xtraining for running is things that are the closest movement pattern so your working not just your aerobic capacity or anerobic but working muscles in same way you would running preparing you for running more than ski erg would, things like rower or ski erg r great for cardio aerobic but I didn't find it peppered me that well but it does stengthan posture. It's hard to say it is great for the core muscles which are used in running. I want to know your thoughts on is assault bike, ski erg when injured for running

I do indoor rock climbing on my off days. Nobody really talks about it for runners but I hope it's helpful because that's what I enjoy doing.

That thumbnail is an image not easily removed from me memory cells you know

I just found this channel and I love it and I'm crushing on Anna haha

I do weight training 2x per week and step aerobics 1x-because step is fun!!

That park reminds me of when I used to live in Chiswick

Strength training for me, but sometimes I do stationary bike.

Need to get out on the new MTB I bought this year, but like new runners I don’t want to get it dirty 😆

I cycle/commute most days to work - around 22 km there and back. But I find it's harder to get my heart rate up anything like as high as it goes when running (100-115) as opposed to 140-160. This is possibly because I don't want to take risks going too fast in traffic. Also doing it in the dark (as most of it is nowadays) seems to make you go slower. Is training at the lower HR still beneficial? Bikes are so energy efficient it almost feels like they get you there with no real effort (no hills on the route).

Climbing stairs. It's definitely tedious but it translates well for running benefits. Love this channel!!!

Hii how are you, i love your channel❤ I have a question. A few days ago i had a conversation with my friend, he said: if a high performance marathon runner(let's say kipchoge) have to run 2 x 1000m at 100% effort with 30 sec rest, it is possible to run the same time back to back. Is that posible?

I’m late, but thanks! This video was really helpful!

I just hired a trainer to put a strength program together for me. Focusing o on functional movements VS a ton of equipment. Kettlebells, TRX, battle ropes, sled, bodyweight. With focus on core and upper body. I want to smash my first half marathon!

Most often when channels suggest 10 altenatives like this my brain get a overload and I forget what we where talking about and I go out for a run. For me would 10 videoes with going into 1 at a time in depth be better.

My go to options are: cycling (trying to bike to work as often as possible as that's a great bonus workout plus fresh air before/after a long day of sitting in front of a computer) or walking (a walk on my lunch break or whenever I wasn't using my bike does wonders). So those are more like addons t o running. Trying to go for a swim, when I can. I should probably also add some strength training once in a while - still need to work on that.

I was a swimmer before I took up running so that’s my preferred cross training. Now cross training on the bike too as thinking about doing a triathlon

gym and running for me. Soreness wasnt as bad ad my mates that never went to the gym when we started running together

hi, this is a good video. but i most time have very limited time for cross training... only weekends (Saturdays alone) i go for long run and little exercise.. what can i do to add more cross training to that limited time

Just recently I have incorporated a strength training session into my long run, 7miles to the gym, full body work out, then 7miles home. I do this so I learn to run while im tired, aka run through the WALL... speaking of the wall you guys should talk about the WALL!!!

This is excellent advice,I don’t know why runners just appear to stick to high impact all the time

I do Triathlon and I honestly struggle to crosstrain ie condition training/weights/etc 😖 but I know I should do it more...

What about something like an air bike...specifically a rogue echo bike or an assault bike?

I go mountain biking and find riding over jumps and bumps gives arms and legs a good work out

Love the video, but i was just wondering, would you recommend running and doing cross training on the same day? For example if I was to run and bike on the same day

Strength training for me. 😊

Mostly Badminton, gym (machines, Treadmill, Crosstrainer) and hiking

With cycling using cleats, pulling up on the pedal is useless because the only muscle active in that part of the pedal stroke are your shins. Cleats are for weight relief of the other leg in that part of the pedal stroke so don't exert your shins. Cleats are also for your safety when riding out of the saddle or sprinting really hard.

LMAO at the thumbnails legs

cool Jacket Anna!

I'm a Black Belt in Taekwondo and train at my academy twice a week. Are the martial arts considered good cross training for runners? Love your channel--so much great information for beginning runners like me!

Lots of walking with the dog. I ran my first 10k on Monday and a 40 minute dog walk really helped after😊

What better to run before or after workout exercise🤕🌷

I thought cross training to be using the cross trainer / elliptical as well :D

Was cycling today .loved it but was hard work ,I am going crosstraining to reduce pounding on body plus it is a good break from running

Hi there. How often should I do cross training per week if I'm running atleast twice a week? I am looking to purchase a 90-day toning programme (to meet my body goals) but I am training towards a half marathon, so I would like to make an informed decision before my purchase. Would it interfere with my running?

I kickbox and do yoga

yoga & cycling!

The thumbnail 😂😂😂

Could you please post all your best personal record (fastest) run times? Like 1 mile, 2 mile, 5k,, marathon, etc

Kickboxing cardio is fantastic. Doesn’t it help?? Cheers

For road runners................ trail running For trail runners..................road running Mixing both makes you a better runner in every way, a lot less injury prone and a lot more fun !

Hi Anna, I’m really struggling with motivation to run in the dark this winter, having moved away from the constant light of a big city. Any tips for running in the dark?

can't say reduce rest interval because cross training... its not all about impact e body... intensity matters too to determine more or less aerobic metabolism, so if you make rest interval too short and are trying to do intervals that are more anaerobic then they will become more aerobic by not allowing fast twitch fibers to properly recover.

I also started to ride and hold breath for 10secs and breath for 10 to get simular benfit swimmers do to improve my breathing my lung capacity and also I don't have access to a pool

Haha I would skate board as cross training 4 fun lifting 4 fun and running too or just when I need 2 carry heavy things but skate board is main exercise I do outside other then running

I use boxing for cross-training.

A useful video, but I felt it was a shame that most of the cut clips featured soft focus very thin young women in minimal clothing. Nice eye candy, but in future videos it might be good to include footage of a variety of body types and non-gym-bunny type people? One of the big reasons I like your videos is you are regular people with normal lives so I can relate to what you advise, rather than trying to get near to a carefully curated, impossibly high performance/body image benchmark.

Mountain biking

You are not the only one that thought cross training was using a cross trainer 😊

Hey Anna, what heart rate should I consider when doing crosstraining like spinning bike and elliptical crosstrainer. My goal is to improve my vo2 max and Crosstrain once a week for 40 mins along with my regular running schedule

7:45 Exactly the reason why runners shouldn‘t call anything and everything that is not running by this name. Not to forget Crossfit. It‘s confusing.

I run when I’m really angry (between my long runs, tempos and intervals)

Why not using a footage of people that have a descent rowing stroke?

Personally I row for a different stimulus entirely

Please pause the video @4:01. You're welcome Anna