Many runners focus on increasing their mileage to improve performance. But more isn't always better. Adding cross-training to your plan can make you a stronger runner. Activities like cycling, swimming and strength training not only improve your running skills, but also reduce the risk of injury and burnout.

In this article, we'll dive into the benefits of cross-training for runners and how to effectively add these activities into your training plan.

What is cross-training?

Cross-training is training in sports other than your usual one, in our case, running. When you add activities like cycling, swimming, or strength training to your training week, you activate different muscle groups, improve your overall fitness, and reduce the risk of common overuse injuries caused by repetitive running.

Benefits of cross-training for runners

Take off load and stress

Running is a high-impact sport. It puts repetitive stress on your muscles, joints and ligaments. Cross-training helps reduce this by strengthening muscles that you don't use regularly when running.

Better aerobic fitness

Both swimming and cycling are great aerobic activities that improve cardiovascular endurance without putting too much stress on your joints. Swimming provides a full-body workout that improves lung capacity and endurance. If you add these activities to your training routine, you can build on your aerobic base and eventually, gain more power for your long runs.

Active recovery

Cross-training is great for active recovery. Low-impact exercises like swimming or cycling can help you stay active without overloading your muscles. These activities help to increase blood flow, speed up muscle recovery and reduce stiffness and soreness.

Increase of strength and power

Strength training is an important part of cross-training for runners. Building muscle strength, especially in your legs, hips and core, will help you power through long runs and maintain proper form, especially when you're tired. Strength training can also improve your running economy. So you can run faster or longer while using less energy at a given pace.

Mental break and motivation

If you want to give yourself a break from running and do something else, cross-training is a great option. It adds variety to your routine and keeps your training fun. Doing something other than running from time to time can reignite your passion for running and make you more excited to hit the road again.

How to include cycling, swimming, and strength training to your running plan

Now that we've explored the benefits of cross-training, let's look at how you can include these activities in your training schedule.

Cycling for runners

Cycling is a great complement to running. It's a low-impact sport that can improve your cardiovascular fitness and strengthen muscles you don't use as much when running. And it's a great way to flush out your legs and make them feel fresh again.

My tips:

Substitute easy and/or some of your long runs
I'm not a big promoter of high mileage or a high number of long runs, because running is a high-impact sport. So I always encourage my athletes to replace some of their base runs with cycling or some of their long runs with long bike rides to take the load off and reduce stress. Especially if you are an injury-prone runner, cycling can be a great alternative to increase your volume.
Do hill repeats on the bike
Cycling allows you to do more high-intensity work because you have less mechanical stress. If you want to improve your leg power, I recommend adding hill repeats on the bike. Riding uphill in a high gear will build strength. And it gives you a break from just running up that hill. But I recommend doing this on an actual bike, not in the gym.
Use cycling for active recovery
The day after a long run or intense workout, go for an easy 20-40 minute bike ride to reduce muscle soreness and refresh your legs. You can also add a short ride right after your runs. I use easy cycling sessions after my runs, especially after long runs or speed workouts. I'm not much of a recovery run person. That's why I do easy cycling. Over time, I’ve found that this is my perfect way to recover, as I recover much better and faster when I do an easy cycling session after my runs.

Swimming for runners

Swimming is another great complement to running. It’s also a low-impact sport and provides a full-body workout that can improve your upper body strength, core stability, and lung capacity. It's perfect for recovery, getting the waste products out of your legs after hard sessions. But it's also great for building up your endurance or speed for running.

My tips:

Improve your endurance
What you can do with cycling, you can also do with swimming. A 30-60-minute swim at a comfortable pace can build on your endurance. It's an alternative to cycling if you're an injury-prone runner but want to increase your volume. If you're new to swimming, start with shorter sessions and build up gradually.
Improve your pace with swim intervals
Swim intervals are a great addition to your running intervals. It is true that if you want to run fast, you need to add speed and tempo training to your running schedule. But speed intervals in the pool can also make you run faster.
Use swimming for active recovery
Again, swimming is a perfect way for your active recovery. A 20-30 minute easy swim can help soothe your sore muscles after a long or hard run and help your body and mind relax.

Strength training for runners

Strength training is a great way to build strength and improve running economy. As a runner, you should be targeting your legs, core, hips and glutes.

I'm an advocate of strength training and I can't emphasise it enough. And I am not just talking about light weights and stability training. In my running journey, I've found that proper strength training with heavy weights has helped me a lot as a runner. My body is stronger, I run more economically and efficiently, even when I'm getting tired, and my overall running posture has improved significantly. That's why I encourage my athletes to try it out.

Unlock your full potential

Cross-training can be your superpower as a runner. It offers a wide range of benefits. By adding cycling and swimming, you'll be able to do more volume, which will increase your aerobic capacity and ultimately improve your running performance. Strength training can make you a stronger and more resilient athlete. Whether you're looking to give your body a break from the impact of running or to improve your overall fitness, cross-training can help you reach new heights in your running journey.

If you want to have a coach by your side or need help with your training planning, feel free to get in touch. I’d be happy to support you on your running journey!

Cross-Training for Runners: How Cycling, Swimming, and Strength Training Can Be Your Superpower