WHY CROSS TRAINING IS ESSENTIAL FOR EVERY RUNNER

Why Cross Training Is Essential for Every Runner

In 2023, I finally crossed something off my “someday” list—I ran my first marathon at the Bass Pro Fitness Series in Springfield, Missouri. I trained for months, pushed past limits I didn’t know I had, and crossed that finish line with tears in my eyes and pride in my heart. 

But here’s the truth: it wasn’t just running that got me there. 

What Is Cross Training?
Cross training refers to incorporating other types of workouts into your training plan that complement your main activity—in this case, running. These activities improve strength, flexibility, and endurance while reducing the repetitive strain running can place on your joints and muscles. In simple terms: Cross training helps runners train smarter, not just harder.

Why Runners Should Cross Train
Whether you’re running your first 5K or training for a full marathon, cross training offers three big advantages: 

1. Injury Prevention
Running puts repetitive stress on your body. Cross training helps strengthen stabilizing muscles, giving overused joints and tendons a break, reducing your injury risk. 

2. Performance Improvement
Incorporating strength, mobility, and endurance work improves running form, increases stamina, and enhances overall athleticism. 

3. Mental Motivation
Let’s face it—running every day can feel like a grind. Cross training keeps your routine fresh and gives you something different to look forward to. 

The Best Cross Training Workouts for Runners
Here are five go-to workouts that pair perfectly with any running plan: 

·        Strength Training – Focus on core, glutes, hamstrings, and hip stabilizers to improve running economy and reduce injury risk. 

·        Cycling or Spin Class – Builds aerobic endurance and leg strength with low impact. 

·        Swimming – A full-body, non-weight-bearing workout great for cardio and recovery. 

·        Yoga & Mobility Work – Improves flexibility, balance, and mental focus. 

·        Elliptical, Rowing, or Hiking – Keeps your heart rate up without overloading joints. 

 

How to Add Cross Training to Your Running Plan

You don’t need to cross train every day. Just 1–2 sessions per week can make a big difference. Here’s a sample schedule: 

Monday- Rest or Yoga
Tuesday- Tempo Run
Wednesday- Strength Traininy
Thursday- Easy Run or Swim
Friday- Rest or Light Mobility
Saturday- Long Run
Sunday- Cross Train

Remember: it’s about finding balance—not overloading your schedule. 

Running a marathon was one of the most challenging and rewarding things I’ve ever done, but I couldn’t have done it by running alone. Cross training gave me the physical strength, endurance, and mental energy I needed to finish strong.  If you're chasing a big goal—whether it’s your first race or a new PR—cross training might be the missing piece. And if you’re local to Springfield, Proximal Strength is where I found the coaching, programming, and community that helped me get there. 

Train your whole body. Take care of your mind. And give yourself every chance to succeed.