Running is a dynamic high impact action that requires a strong body for maximum efficiency. Pilates, rowing, skiiing and the elliptical trainer are among some of the best cross-training options for runners. Read our blog on Strength training tips & myths for runners, or follow our Runners Strength Training Series here.
Distance running is high impact & repetitive on joints & muscles, so to help
minimise the risk of injury & provide support for tough training, cross-training & strength exercises are essential. Some of the best cross-training options for runners include;
Rowing – a great non-impact exercise which will strengthen gluts, hamstrings & quads as well as develop cardiovascular endurance & core strength. It’s excellent for those who have access to a gym or rowing machine and want to complete additional workouts without the added impact of running.
Elliptical trainer – is another good low impact exercise which has a similar upright movement pattern to running. Increasing the machines resistance can increase exercise intensity & the elliptical can be a useful tool for interval training or progressing back to running from injury. The reduced impact on joints makes it popular with those with impact injuries.
Skiing – for those lucky enough to live in alpine areas, 
is a fantastic cross-training exercise for runners. Cross-country skiing has excellent benefits strengthening quads, hamstrings, gluts and also developing the cardiovascular system. The high altitude location also has the added cardiovascular benefit for those training high enough.
Cycling – is a simple activity for runners to do either on the road, mountain trails or in the gym. The benefits aren’t as closely linked to running as with some other activities, but the easy access to different cycling opportunities makes it appealing to many. Interval training would be the most beneficial for cardiovascular development, otherwise using cycling as a ‘recovery session’ to improve lower body blood flow & precede stretching would be useful.
Pilates – is a very good exercise mode for developing core strength, improving posture, movement patterns and co-ordination. Some Pilates programs also improve flexibility & develop initial strength in the new muscles lengths. The pelvic stability & glut strength gained form many Pilates exercises can be of great benefit to many runners, improving running efficiency (or economy).
Yoga – is another good exercise mode for improving flexibility & core strength. 
Yoga varies greatly depending on the style & teacher, but there are many benefits to yoga for runners, especially as part of a recovery session and strength & flexibility program. Tight bodies, all too common in runners, will definitely benefit from a relaxing & targeted yoga program to stretch & strengthen tight or sore muscles.
For more information or coaching tips contact us at run@outfithealth.com.au
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