How to Cross Train for Running

Cross training is a type of exercise you use in addition to your main sport. Running is a great way to lose weight and stay in shape, and adding cross training to your program will help you work all your muscles as it reduces your chances of injury.

Difficulty: Moderately Challenging

Instructions

1. Supplement your running with other activities. If your running plan includes a recovery run, replace it with one of the activities you've decided to cross train with.

2. List your favorite activities. Consider activities you already do--such as biking, swimming, cross-country skiing, tennis, soccer, weight training and walking--as ways to supplement your running program. Choose activities you enjoy to prevent boredom.

3. Join a gym to find more cross training opportunities. You can incorporate strength and core training into your routine, as well as cardio machines like ellipticals, treadmills, stationary bikes and rowing machines. Ask a certified personal trainer to help you cross train for running with the machines.

4. Find a swimming pool. Because swimming is non-weight bearing, your joints get a break from the pounding you experience during running. Swimming is also a total body exercise, working your upper and lower body muscles. To develop your running muscles, do water running in a swimming pool. Use an aqua jogger to hold yourself afloat as you run in place.

Tips & Warnings

• Avoid overtraining. When you devote too much time to one activity, your body doesn't have a chance to recover from it so your progress will plateau.

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