what is cross training for runners

Cross training for runners refers to any activity that is complementary to running training and makes runners better at running. Cross training is an essential part of a sustainable, healthy, strong, and injury-free running journey. It can reduce the risk of running injury, improve cardiovascular and muscular endurance, and improve running economy and endurance. Cross training can also help runners address muscle imbalances, aid in injury prevention by strengthening their muscles and the supporting ligaments and tendons, and improve flexibility. Examples of cross-training activities include biking, yoga, strength training, climbing, swimming, aqua jogging, rowing, rollerblading, cross-country skiing, lifting weights, Pilates, dancing, martial arts, boxing, and using elliptical trainers or stair steppers. Different forms of cross-training can have different benefits, and runners should choose the ones that best suit their goals and needs. Cross-training workouts are usually used as substitutes for lower-intensity recovery runs, following long runs, tempo runs, races, or other hard efforts.