Top Ten Cross Training Activities

Contributed By Sandy | Published: Sep 8, 2004

Energy for runners should be spent on running, right? One famous writer once wrote "There is nothing more monotonous and sickening than running round and round a track". It is true that running can be monotonous and we should find ways to spice things up. There have been many studies done on cross training and its effects on runners. Sometimes it is just the ability to break up your normal running routine. Due to injuries, you may need to keep in shape and the only way to do that is to cross-train. Here are the list and brief descriptions of our top ten cross-training activities:

Cycling

Scientific studies have shown that cycling can improve 10-k race times by about 10 percent, 5-k performances by about 3 percent. It also seems to be an easy way to add an intense workout without risking injury.
Deep-Water Running

When you are injured, one of the best activities is water running. A study was done where after six weeks of deep-water running, runners totally preserved their racing ability.
Resistance Training
Strength training has been proven to increase your running economy by almost 5 percent while also reducing heart rates. Resistance training strengthens muscles and bones against injury.
Stair Climbing
Stair stepping increases the aerobic capacity of your quadriceps and can improve hill running.
Aerobics
I don't like aerobics because it makes me feel clumsy (even though I am), but it provides an outstanding cardiovascular workout, boosts quadriceps and hamstring strength, improves coordination and can make runners quicker on their feet
Soccer
Yep, a good old game of soccer can increase your performance when running. During a typical game, soccer players cover from 9,000 to 11,000 meters, including 4,000 meters of jogging; 2,000 meters of running at a high but not maximal spped; 800 to 1,000 meters of sprinting; 2,500 meters of walking; and 600 meters of backwards walking and running. Yep, it works, the only problem is finding an adult league to join
Walking
One of the easiest activities to accomplish, yet runners have a tough time with it. Walking uses the same muscles as runners, except at a lower impact. If you can not run, then try walking
Swimming
Swimming can raise your heart rate, but not as well as running. It is great though as a non-impact activity that maintains or increases your upper-body strength.
Racquet Sports
A great cardiovascular system and it is fun
Cross Country Skiing
Something I hardly know a thing about, but when I read the benefits, I understand this is a great cross-training activity. I have actually tried it a couple of times and it killed me like no run has. During the winter time, this is a great sport to pick-up to maintain your fitness level during the off-season.