If you’re a first-time runner, you must know that injuries are one of the runners’ main concerns. That’s why doing cross-training exercises for runners can be very beneficial for your health.
Workout for runners can help you avoid injuries, increase muscle strength, make you achieve better running performance, etc. This kind of exercise is highly recommended for those who plan to run a half marathon, a marathon, or just run regularly at a recreational level.
If you know nothing about cross-training exercises, stick with us through this article to check the options that best fit your running goals.
Cross-training exercises for runners: benefits and types
Cross-training workouts benefits
Before we see some of the cross-training options, let’s address some of their benefits.
The right exercises for you will depend on your goals, but mixing them up with your current running schedule is a must. For instance, you can find strength, endurance, or flexibility workouts that you like and adapt them to your routine.
Besides being excellent for injury reduction and recovery, cross-training may also benefit your cardiovascular health by enhancing endurance.
Another great benefit of cross-training activities is the possibility of working out other muscle groups that are not so used while running, guaranteeing you will perform better and improve your body.
But the benefits don’t end here. Doing cross-training is a great way to diversify your workout routine, adding different activities to your schedule and keeping you motivated.
Type of cross-training exercises for runners
With some significant benefits in mind, check now some types of activities you can do to mix up your running schedule a little bit.
Cycling
Cycling or biking are excellent mobility and cardio cross-training exercises. They are low impact and can really boost your cardiovascular system.
In addition, it also contributes to leg muscle strength of muscle groups you don’t usually workout during running.
Swimming
Swimming might be the right option if you’re looking for a full-body workout with low impact after a long run.
This activity is great for recovery periods as it doesn’t require weight-bearing. In addition, it can help you improve mobility and breathing capacity.
Yoga and Pilates
Being two flexibility and core strength workouts, Yoga and Pilates can be excellent cross-training activities.
If you want to gain more flexibility and endurance in your core areas and prevent injuries, these practices can be excellent additions to your cross-training routine.
For instance, according to a study, Pilates may help to improve “postural balance and aspects of health-related quality of life of older adults.”
Strength training
As the name suggests, strength training exercises are highly recommended for resistance, strength, and muscle balance.
The benefits are many, as you can balance the most used muscle groups by doing workouts based on resistance or weight-lifting.
They can also help you increase resistance in the most used muscles during the run and keep fit, consequently improving your performance.
Gym sessions with compound workouts are great for that, and you can try mixing them with your running schedule two to three times a week.
Ready to improve your performance by adding cross-training exercises for runners to your routine? Now you know the several benefits and some of the most popular options to start.
And remember: if you’re new to this and don’t know what should be the frequency of exercising for each activity or how to combine the workouts with your running schedule, search for a qualified professional to help you make the best plan for you.
And for more tips and content on the running world, keep following our blog!