Cross Training for Runners

Whether you’re dealing with an injury or 100% healthy, cross training is a great tool for runners. There’s lots of different methods - from swimming to biking to aqua jogging to arc training - and several strategies for training intensity and volume. We brought on the cross training king - Coach Anthony Camerieri, who supplements 5-6 hours a week of cycling into his regimen as a pro runner - to answer all your burning questions about cross training for runners. When should I do it? How much volume should I do? What intensity should I workout at? Keep reading to get some answers!

1. When should I integrate cross training into my weekly schedule? Easy days, workout days, or both?

   I’ve personally had success with doing both and have coached people with both. Adding in cross training on days off of running can be a great way to increase your total weekly training load without having to train twice in a day. If you are willing to train twice a day, cross training later in the day after you have already run can also be very beneficial. As for what day to do it, I’ve tried everything and have found success from everything. You can double on your workout days to keep your hard days hard. You can double on your long run days to make them even longer. If they can handle it without getting hurt, I tend to mostly recommend people doing it on their workout days and their off days. The only time I would not recommend cross training is if you are only doing it once or twice  a week, don’t do it on the day before the workout day. I say that just to manage fatigue so you don’t go into your workouts with heavy legs. It would be better served on your workout day or the day after your workouts. Now if you are cross training 5-6x a week then you may not have a choice, then you can cross train on the day before your workouts. 

2. How much cross training volume should I add in?

   It really depends on what level of the sport you’re at and how motivated you are to train. The main rule that I have is that it should not get in the way of your running training. No matter where you start you should gradually increase your volume (though that increase can be at a higher rate because the injury risk is lower compared to running). If you’re just starting out, try adding in a couple 30 minute sessions a week and see how your body reacts to it. If you enjoy it and want to keep adding more, I’ve had periods where I’m consistently getting in 8 hours a week of cross training on top of my normal running volume (65-80 mpw). That’s where I think my limit is for how much I can recover. There are triathletes out there doing much more training than me (though their running volume may be a little less) so in theory people can handle even more training.

3. What intensity should I aim for and how should I monitor it?

   If you are already doing multiple running workouts a week, cross training should just be additional easy intensity training. If you’re only doing one run workout a week or are injured and not running at all then you could afford to do some high intensity sessions. For the easy sessions, I think it’s best to go off heart rate and try to get as close as you can to the heart rate you have during easy runs. It’s going to feel harder because there are less working muscles so they’ll be burning more to achieve the same heart rate. A little lower heart rate is fine. For the high intensity sessions, it is the same basic principle. Just try to get your heart rate as close as you can to what it is during a running workout.

4. Is cross training something that can benefit all runners? How do I know if I should add it?

   Most runners will benefit from adding in cross training. At its most basic level, it is just more aerobic work that your body will adapt to and get stronger from. There are a few stipulations to the rule that everyone will benefit. For one, you have to want to do it. If you’re already training at your max MENTAL capacity, then adding in more training is just going to make you not enjoy training which in the long term will make you burnt out and more likely to quit. If you are already training at your max PHYSICAL capacity then you’ll end up too tired and unable to adequately recover from your running training (which is the priority). This will make you slower and chronically fatigued. Although I am a huge advocate for cross training, if you haven’t been injured in a long time and think that you can add in more running to your volume, that will usually be your best bet instead of adding in cross training.

1. How much does the method of cross training matter? Is there an option that is best for runners?

   There are multiple different options that runners can use for cross training that are beneficial. Our goal with cross training is to improve the cardiovascular system both systemically and in the leg muscles. For the most part, something is better than nothing so whatever you can do that involves getting your heart rate up while primarily using your leg muscles is beneficial. My favorite mode of cross training is cycling because I love getting outside and traveling many miles to do it. Stairmaster, arc trainer, elliptical, aqua jogging, and stationary biking are all good options as well. Swimming can also be good if you are injured and can’t handle any load or bending in your legs but it is less specific than the other methods.

Creating Cross Training Workouts 🚴

Take whatever your favorite running workout is and just do it cross training. So if you like doing 10x400 and normally you do them in 75 seconds with a minute break, just do 10x75 seconds at the same intensity with 1 minute easy intensity between. Keeping the rest at an easy intensity instead of just standing there (like you may normally do in a running workout) will help keep the heart rate up.

A Week of Training for Anthony

This is an example of a week that I did in a base building phase. I would not recommend copying this unless you’ve been cross training for at least a year or two.

Monday

• AM: 8 mile easy run and strides

• PM: 62 minute easy bike

Tuesday

• AM: 6x1 mile threshold (10 miles)

• PM: 10x800 threshold (8.5 miles)

Wednesday

• AM: 9 mile easy run

• PM: 90 minute easy bike

Thursday

• AM: 9 mile easy run and strides

• PM: 62 minute easy bike

Friday

• AM: Track Interval Workout (11 miles)

• PM: 90 minute easy bike

Saturday

• AM: 15 mile long run

• PM: Off

Sunday

• AM: 3 hour ride in the mountains (First 2 hours at zone 2 effort)

• PM: Off

Get Coached By Anthony

If you’re interested in adding more cross training into your running, Anthony is the perfect coach for you. With tons of experience implementing cross training into his own schedule as a professional runner, Anthony can guide you on when and how to add cross training effectively. Anthony has been coaching with Hammer & Axe for about a year now, and has led several athletes to renewed health, consistency, and big PRs. Reach out today if you’re interested in working with him!

We also have several other coaches available and ready to help you breakthrough to the next level in your running. Head to our website and find the right coach for you.

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