What is Cross-Training?
Cross-training simply means adding a second type of exercise to your routine to complement your running. Rather than replacing your running, it helps you build fitness, expand your aerobic capacity, and reduce injury risk, all without the cumulative impact that comes from just running alone.
Benefits of Cross-Training for Runners
A common rule of thumb is to increase your weekly running mileage by no more than 10% per week. But everyone adapts at a different rate – push too hard, too fast, and injury risks and setbacks can follow.
Cross-training gives you a way to keep building and progressing your fitness without exceeding what your body can handle from running alone. Instead of forcing an extra run day, swapping one session for a bike ride or elliptical workout lets you:
Maintain cardiovascular fitness without additional impact on your legs
Reduce injury risk by varying the stress placed on your musculoskeletal system
Recover more effectively between harder run sessions
Stay consistent even during periods when your running volume needs to be limited
Getting the Intensity Right
It is important to match the intensity of your cross-training to your goal. This will vary depending on your training phase and whether you're injury-free.
If you're healthy and in training
When you're running well and training for a race, cross-training is typically used to build your aerobic base further and support active recovery. Usually this would mean keeping the intensity lower – for example:
Heart rate: aim for the same HR zone as your easy runs
Cycling power: target around 60% of your FTP (Functional Threshold Power)
The goal here is to add low intensity volume to boost aerobic fitness, without accumulating excessive impact and fatigue.
If you're managing an injury
Sometimes it can be really tough to accept that you need to take a break from running. Adding cross-training to your routine can really help you get through that period mentally when you’re missing your runs. You might not find it as exciting at first, but leaning into it can make the break feel far more productive.
When you need to step back from running, cross-training often becomes a bigger part of your routine as your running volume decreases, or stops altogether. Because you’re running less, you can often afford to push a bit harder in these sessions.
Replicating your run sessions on the bike, elliptical, or in the pool by matching the time your intervals would normally take. For example, if your plan includes 1km reps, estimate how long each rep usually takes and do the session for that duration instead. If a 1km rep typically takes you 5 minutes and your plan has 3 × 1km, aim for 3 × 5 minutes on the bike, elliptical, or in the pool.
Joining a HIIT or spin class for a structured, high-intensity effort that is similar to an interval session.
This approach helps you arrive back at running as fit as possible.
Using Effort Level (RPE)
Instead of focusing only on time, aim to match the Rate of Perceived Exertion (RPE) of the run workout that you would usually be doing:
Easy run → easy relaxed effort to promote recovery
Tempo / threshold → comfortably hard
Intervals → hard but controlled
Cross-Training Options for Runners
The best cross-training activity is the one you'll actually enjoy. Here are some common options:
Activity | Benefits for runners |
Cycling | Low impact, great for aerobic base fitness and leg strength |
Elliptical | Closely mimics running movement with minimal impact |
Swimming | Full-body workout, excellent for active recovery |
Rowing | Builds aerobic capacity and upper body strength |
Whatever you choose, set yourself a goal or mini-challenge – it makes cross-training far more motivating, especially if you're sidelined from running.
Don't Forget Strength Training
While cross-training activities like cycling and swimming are great for boosting your aerobic fitness and using different muscle groups, strength training deserves a special mention. Of all the ways you can complement your running, incorporating regular strength sessions has a huge impact – helping you run more efficiently, build resilience, and significantly reduce your injury risk.
Key Takeaways
Cross-training helps you build fitness without overloading your body with running impact.
Match your intensity to your situation: lighter when healthy and in running training, higher when managing an injury.
Choose an activity you enjoy – consistency matters more than the "perfect" choice.
Use cross-training proactively, not just when you're injured to boost aerobic capacity without adding extra impact.