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Fitness for Runners: 3 Simple Ways to Cross-Train

May 6, 2020

Cross-training is an important part of fitness for runners. Stretching and balance exercises are easy ways to complement your training!

Runners are notorious for ignoring almost every other type of fitness other than running. When we want to move our bodies, we lace up our running shoes and go. I myself spent years ignoring all the other stuff — walking, stretching, yoga, weight training. All of it. And more often than not, I would find myself injured. I’ve since learned the value of cross-training to complement my running. Fitness for runners is multifaceted and should be approached as such.

But if you’re anything like me, you probably look for every excuse to not cross-train. But it’s so beneficial. Not only does it allow the rest of your body to stretch and strengthen, it also challenges your running muscles to move and strengthen in other ways which, in turn, is exceptional for running.

Fitness for Runners: 3 Simple Ways to Cross-Train | Running on Happy

Fitness for Runners: 3 Simple Ways to Cross-Train

Here are three simple ways to cross-train if you’re a runner. No equipment necessary — unless you want to use it!

1. Get back to basics

Fitness for runners begins by going back to basics. What does that mean exactly? It means incorporating dynamic warm-ups into your training. And not crazy difficult dynamic warm-ups. I’m talking middle school track warm-ups. Movements like: windmills, jumping jacks, leg swings, high knees, butt kickers, and skips. All these movements help prime the body for rigorous cardio but several of them also mimic running mechanics. Try completing some of these before your next run!

2. Single leg everything

If you work out with weights, try working out with one leg at a time. Single-leg exercises will help with balance and overall strength. Plus it’s incredibly rewarding to see your own progress unfold. At first, doing single leg bicep curls may feel very challenging. But pretty soon you’ll be adding weight and maintaining balance with ease.

Interested in more intense workouts to cross-train? Try one of these!

3. Don’t neglect post-run stretching

I’m the biggest offender when it comes to neglecting post-run stretching. I do try to set a good example for my athletes, but when left to my own devices, I completely neglect the stretching. But there are so many benefits to a post-run stretch. Stretching after a run signals to your body that it’s time to cool down and stop working so hard. It allows your muscles to stretch more efficiently after your body’s already warm from the run. Plus, it just feels good. So don’t neglect that post-run stretch. Your body will thank you!

If you want to crank up the heat, join me for a bootcamp or strength training workout!



Runners! Don't neglect your cross-training. Try these easy moves to complement your training! #running #crosstrain #fitness
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Cross-training is an important aspect of fitness for runners. It doesn’t have to be a big production of lifting weights or doing inversions, so if that’s not your style, no sweat. But incorporating things like stretching, balance exercises, and dynamic bodyweight movements are an easy way to complement your running form and efficiency.

I challenge you to add some of these simple movements to your next few workouts!

xo

Let’s talk!

What’s one activity you gravitate toward as cross-training?

Tell the truth: do you stretch after a run?

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42 Comments


Judy @ Chocolaterunsjudy
May 6, 2020 at 7:29 am
Reply

I’m definitely an offender when it comes to post run stretching (sometimes, anyway) — I want to get on with my day! But I agree with you it’s important. I am good about the dynamic warmup (when it’s not super cold out! Then I can get a bit rushed with it).



    Rachel
    May 6, 2020 at 4:42 pm
    Reply

    But you’re a yoga teacher! So you get plenty of stretching in otherwise. I think that more than makes up for it!

Kimberly Hatting
May 6, 2020 at 7:32 am
Reply

I don’t think to do single leg stuff very often, so thanks for the reminder 😉 Yes, I warm-up and cool-down/stretch most of the time these days. I’ve been able to stay injury-free for awhile, and I don’t think that’s a coincidence 😉



    Rachel
    May 6, 2020 at 4:39 pm
    Reply

    Yeah I don’t think that’s a coincidence either. Ever since I started doing more of the other stuff — weights, bootcamp, etc. — I’ve felt SO MUCH BETTER.

Wendy
May 6, 2020 at 7:32 am
Reply

You know I love my crosstraining–it has made me a stronger runner! But I’m really bad about post-run stretching. I definitely need to get on it!



    Rachel
    May 6, 2020 at 4:38 pm
    Reply

    Yes ma’am! Your CrossFitting is super inspiring!!

Coco
May 6, 2020 at 7:43 am
Reply

I’ve learned to love cross-training. I do a lot of single leg exercises, but need to try to single leg everything. I definitely have some imbalances that need improvement.



    Rachel
    May 6, 2020 at 4:35 pm
    Reply

    You’re really good at cross-training, especially on that bike of yours! You’re a great example to follow.

Darlene S Cardillo
May 6, 2020 at 8:18 am
Reply

i’m bad very bad. But keep posting about it.

I do sometimes stretch after a run. Never before…I am always rushed to squeeze it in.



    Rachel
    May 6, 2020 at 4:34 pm
    Reply

    You’re one step ahead of me with the post-run stretching! I just don’t even think about it to be honest. Now when weights are involved, that’s a much different story for me.

The Accidental Marathoner
May 6, 2020 at 9:13 am
Reply

I am very bad about stretching pre- and post-run, but I do tend to do it before and after my home workouts. I am definitely going to try standing on one leg as some cross-training. I’m sure it’s much harder than it sounds!



    Rachel
    May 6, 2020 at 4:33 pm
    Reply

    Standing on one leg, especially if you haven’t done it before, is *very* challenging. But it’s super good for you!

    I do a warm-up and stretch after my fitness classes but otherwise I really don’t. And I know I should.

Deborah Brooks
May 6, 2020 at 9:28 am
Reply

So I actually love my cross training! Cycling and weights are really things I enjoy and I believe they make a big difference in my over all health. I love to do one legged and one armed moves bc I know I have imbalances. I have been trying to do more stretching and yoga during this time though. Great reminders!



    Rachel
    May 6, 2020 at 4:32 pm
    Reply

    Isn’t it amazing how quickly you find where you’re imbalanced with those single arm and single leg movements? Shocking sometimes!

Anna @ Piper's Run
May 6, 2020 at 12:52 pm
Reply

My cross training is usually other activities like cycling and yoga. I always, always stretch post run – however when I’m short on time I totally notice the lack or little stretching post run.



    Rachel
    May 6, 2020 at 4:32 pm
    Reply

    GOOD FOR YOU! You’re a shining example of what we should all be doing!!

Debbie
May 6, 2020 at 12:58 pm
Reply

I’m all about unilateral exercise whether or not you’re a runner. And I also tend to neglect stretching. Another reason I miss teaching my stretch class. At least when my gym was open I knew I’d my twice weekly stretching done.



    Rachel
    May 6, 2020 at 4:31 pm
    Reply

    Yes! Same here. I’ve been making a very solid effort in adding stretching to my Zoom classes. But at the gym we always stretched!

Montana @ Pretty Lil Mudder
May 6, 2020 at 2:24 pm
Reply

Since I started using the Peloton app when they offered their 90 day free trial I’ve done so much more strength training! I think I’m gonna keep it even after the free trial- it really motivates me to cross train, especially because many of their videos are 20-30 minutes, so it’s not a huge part of my day.

As far as stretching, I still need to improve on that. I’m good at stretching or doing yoga after my longest runs and that’s about it. Other than that I usually don’t do it unless my muscles are feeling particularly tight. I know I need to do better. I just forget.



    Rachel
    May 6, 2020 at 4:31 pm
    Reply

    So funny you say that because I NEVER stretch after a long run. I really should but I’m just so tired afterward… Excuses, I know!

Sandra Laflamme
May 6, 2020 at 3:30 pm
Reply

Does foam rolling count as cross training? Lol! Love the idea of single leg everything! Sounds challenging!



    Rachel
    May 6, 2020 at 4:30 pm
    Reply

    Yes, totally! Well… kinda. If you’re doing isometric holds! 🙂

Sarah
May 6, 2020 at 5:31 pm
Reply

I’m so inconsistent with cross training so this is super helpful and a great reminder.



    Rachel
    May 7, 2020 at 7:31 pm
    Reply

    I’ve been so much better about it lately and I can tell a big difference. Highly recommend!

Lisa @ Mile by Mile
May 6, 2020 at 7:39 pm
Reply

I’ve been so bad about stretching after my runs lately, and my body knows it. I really need to start making sure I have more time to get it done!



    Rachel
    May 7, 2020 at 7:30 pm
    Reply

    Every little bit counts.

Jon Maldia
May 6, 2020 at 10:24 pm
Reply

I always forget about stretching. It’s really important though.



    Rachel
    May 7, 2020 at 7:30 pm
    Reply

    I find that so hard to believe coming from you! You guys are avid yogis!

Julie @ Running in a Skirt
May 7, 2020 at 9:34 am
Reply

This is so important! I’ve slacked on stretching since the babies were born and I can feel it. Ihave so little time but need to make it happen.



    Rachel
    May 7, 2020 at 7:30 pm
    Reply

    Babies take up so much time and energy, you have an excuse! 🙂

Janelle @ Run With No Regrets
May 7, 2020 at 9:54 am
Reply

I’ve latly been thinking I want to get more into cross training. I love barre and yoga but I’m considering doing more strength as well. I have started back up with stretching post-run as I’ve been feeling a bit off lately…hoping to make it into routine!



    Rachel
    May 7, 2020 at 5:05 pm
    Reply

    I LOVED barre when I took it! When this is over, I’m signing up for more barre classes. Such a great workout!

    You’re welcome to join us for strength workouts! They’re low key and laid back.

Jenn
May 7, 2020 at 11:15 am
Reply

Oooh, the single leg is a great suggestion! I love that. I’ve never been great at stretching, unless it’s yoga on a different day, but that’s my own shortcoming I have to get over.



    Rachel
    May 7, 2020 at 4:19 pm
    Reply

    I’m right there with you. Yoga is my main source of stretching as well.

Leslie
May 7, 2020 at 12:58 pm
Reply

I always forget to stretch post-run! Thank you for the reminder of how important that is!



    Rachel
    May 7, 2020 at 4:18 pm
    Reply

    All cross-training is important and sometimes so easy to add that we really have no excuse not to!

Angela
May 7, 2020 at 2:28 pm
Reply

The post run stretching is something I have been bad about. But after being injured, it is now routine!!!



    Rachel
    May 7, 2020 at 4:18 pm
    Reply

    I’m so sorry you were injured. But I’m glad to hear stretching is a routine now!

Natalie
May 7, 2020 at 4:59 pm
Reply

I’m so bad at post run starching. Skipping that a lot. And you just reminded me how important it is. I never tried cross training but hopefully one day I will.



Marc Pelerin
May 8, 2020 at 1:33 pm
Reply

I love doing single leg work – I find I get to “show off” in front of my wife a bit 🙂

I’m not too bad with post-run stretching, but I find that if I have a device near me, I tend to cut it short.



    Marjorie
    May 11, 2020 at 9:22 am
    Reply

    Great idea about doing unilateral work on legs when training. Thanks!

    Rachel
    May 19, 2020 at 6:59 pm
    Reply

    That’s so interesting you say that about having a device nearby. I haven’t noticed if that changes my habits at all.

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