The Benefits and Reasons to Incorporate Cross Training into Your Running Routine

Cigna is the presenting sponsor of the 2020 Walt Disney World Marathon Weekend.

By: Philip Grand, BS, CWP, Cigna Health Coach

A lot of times while we are training for a race, anywhere from a 5k up to a marathon, we feel the more miles we add weekly, the faster and harder we go, the better our race will be. While it is true that the longer your race, the more weekly miles you will want to log to increase your endurance, you also run the risk of injury from the continued impact on the joints while hitting the pavement.

Cross training is a great way to give the joints a rest while also keeping up with the cardio demands of a distance race. You will also find that your fitness levels, overall, will continue to increase by switching up the exercises you do and working muscles that may not always be utilized from simply running. Swimming, cycling, resistance training and even pool running are great forms of low impact workouts to incorporate during your training cycle.

As the weekly miles increase and longer runs take place, fatigue or burn out could become a factor. The benefits of cross training are not just only for injury prevention and variety. Cross training also helps keep you fresh while also maintaining those cardio levels we want to sustain for our races.

Cross training days are also beneficial even if you aren’t injury prone or have any injury history. Working them in throughout your training cycle acts as a form of active recovery. Wisely having a strength training day, or time in the pool after a long run will let your muscles recover from the impact they have sustained, while still keeping your aerobic fitness up and promoting blood flow to those muscles in recovery.

Strength training is something that may be neglected for us runners, but is important to work in as a cross training day. There are a variety of lower body exercises such as squats, box jumps, core work and other upper body exercises that will help with overall strength. This in turn leads you to being a stronger, more powerful and efficient runner over the long haul.

For any runner, endurance and stamina will come from the miles we log while training. But don’t forget your active rest days and working in these ideas for cross training to keep you sharp and injury free before your next race!

Luff, C. (October 21, 2019). Why Runners Should Consider Cross-training. Retrieved from https://www.verywellfit.com/cross-training-for-runners-2911952

The information provided here is for educational purposes only. It is not medical advice and is not a substitute for proper medical care provided by a physician. Cigna assumes no responsibility for any circumstances arising out of the use, misuse, interpretation or application of this information. Always consult with your doctor for appropriate examinations, treatment, testing and care recommendations, including prior to undertaking a new diet or exercise program.