What Is Cross Training for Runners?

Running is one of the most popular forms of exercise. However, pounding the pavement every day can possibly lead to knee pain. That’s why many runners turn to cross training. 

But what is cross training? Is it effective for runners? Is there any machine for cross training at home? Let’s find out in this article. 

What Is Cross-Training?

In simple terms, cross training means adding other types of exercise (outside your main sport) to diversify your workouts. When applied to running, it refers to using non-running exercises to boost performance, lower injury risk, and strengthen areas that running alone often neglects.

In short, good cross-training complements your running by developing qualities that running itself neglects.

Benefits of Cross Training for Runners

Reduce Impact and Prevent Injuries

Running constantly puts repetitive stress on your knees, hips, and ankles. Adding low-impact exercises like rowing or cycling allows you to improve your cardiovascular health without hammering your joints. This helps prevent common overuse injuries in the runner’s knee.

Improve Strength & Core Stability

Running engages your whole body, but not evenly. Adding cross training into your routine helps train the muscles you use regularly, like the lower body and core. It also trains your upper body to improve your overall strength. 

Better Endurance & Cardio Capacity

Incorporating other cardio exercises like cycling, rowing, or swimming challenges your lungs and heart in ways that differ slightly from running. That means when you get back to running, your body is more efficient at using oxygen and maintaining pace.

Best Cross Training Exercises for Runners

Many runners choose cross training to improve running performance and prevent injuries. Here are some of the best options to choose from: 

Rowing

Is rowing good cross training for running? Yes, it builds cardiovascular endurance like running, but without the harsh joint impact. At the same time, it strengthens the posterior chain (glutes, hamstrings, and back), which are essential for running but often neglected by runners.

Cycling

Cycling is another low-impact option that allows runners to improve aerobic ability without stressing knees and ankles. Unlike running, it emphasizes quadriceps strength and endurance for hill runs and sprints. It’s especially helpful during recovery weeks.

Strength Training

Cross training for runners isn’t just about cardio. Workouts like squats, lunges, planks, and deadlifts are essential to improve your overall strength, which contributes to better performance during running. 

Pilates and Core Work

Many runners may wonder, is Pilates good cross training for runners? Absolutely. Pilates focuses on core stability, hip alignment, and posture, all of which are key to efficient running form. 

Elliptical Training

Ellipticals mimic the motion of running, walking, or climbing in a smoother and low-impact way. This is especially useful for runners coming back from an injury who want to avoid the pounding effects of running. 

How the Tousains 3 in 1 Rowing Machine Helps

Cross training is indeed beneficial for beginners. For people who live in small apartments or with limited budgets, practicing cross training at home can be challenging, though. The Tousains 3 in 1 rowing machine, however, provides a convenient and effective way to achieve this goal by integrating the functions of three machines into one single machine: 

Rowing Mode: Get a full-body cardio workout that involves 86% of your muscles, all while improving lung capacity, great for endurance without pounding your joints.

Ab Coaster Mode: Specifically targets your core to improve running posture and reduce back pain.

Cable Crossover Mode: Adds resistance training for arms, chest, glutes, and legs, helping you improve overall strength.

With this compact and foldable machine, you can cover the three most important cross-training needs: cardio, strength, and core, making it one of the best machines for cross training at home. 

Final Thoughts: What Is Cross Training for Runners

Simply put, it refers to the integration of other exercises—whether it is cardio or strength training— other than running to improve your running performance and prevent injuries. Running alone can take you far, but cross training helps you run stronger for longer. And with versatile equipment like the Tousains 3 in 1 rowing machine, it’s easier than ever to do it right at home.