What if one of the easiest ways to improve your running... wasn't to run?

That may be an exaggerated way to put it, but it's essentially what we're covering this week.

More specifically: we'll talk about why cross-training might be the key to making your progress in running come that much easier.

What is cross-training?

For our purposes, cross-training is the use of a non-running mode of endurance training (such as cycling) that is done for the purpose of improving running performance.

The reason you would do this is because your body may be able to sustain more aerobic training volume; but not necessarily more running volume.

Of all the kinds of endurance training you could do, running is the most fatiguing.

You can't just do as much of it as you want without increasing injury risk.

This is somewhat reflected in the relationship of osteoarthritis (what most people mean when they colloquially say 'arthritis') and running vs cycling:

• Recreational runners have 1/3 the prevalence of osteoarthritis compared to sedentary populations, but people running at the professional level have a slightly higher prevalence of osteoarthritis compared to sedentary populations.

• Conversely, the more cycling you do, the less risk you have of osteoarthritis developing. To my knowledge there is no amount of cycling where OA rates increase.

  • For more on exercise & osteoarthritis, go here.

When to use cross-training

Of course, the best way to improve your running is to actually run.

So, when is it worthwhile to use cross-training?

Two main scenarios:

• When you're at the limit of how much running makes sense for you right now

• If your legs feel fatigued all the time

  • Which may itself be due to you being past the amount of running that makes sense for you

This can be an especially helpful practice with hybrid strength/endurance goals; as strength training your legs is obviously another source of lower body fatigue.

There's usually no problem with lifting or running on tired legs (it can even be beneficial to do so sometimes), but continuing to train this way over time can feel like you are forcing something to happen that doesn't want to happen.

There's no way for me to make a blanket statement about what the "right amount" of running is for you; it would require me knowing your goals, fitness level, how the rest of your training is structured etc.

What I will say is that most people I've worked with have made better progress with running (and felt better doing so) when they ran a bit less and cross-trained a bit more.

When not to use cross-training

This training tactic is only something I'd use if you aren't super time-constrained with your training.

If you'll only be dedicating two or less days per week to aerobic endurance training, for example, then I would get very specific and isolated with how you do that training.

If you can dedicate 3-4 days per week to aerobic endurance training, than this is a worthwhile thought.

Cross-training exercise selection

To get the most out of this tactic, you'll want to be somewhat targeted with which specific mode of cross-training you do.

The big-picture-point to keep in mind here is simply understanding that some aerobic adaptations happen across the whole body while others only occur in the muscles being trained.

For running specifically, the cross-training exercises I'd most commonly program include:

• Cycling

• Incline walking

• Stairs

• AirDyne (e.g. assault bike)

• C2 / assault rower

• Rucking (weighted vest walking)

Whichever you choose should be based on what aspect of performance you need improved most.

For instance, if your cardiovascular system as whole needs work, then a full-body option like an AirDyne may prove most beneficial.

If the metabolic capacity of your legs specifically is your weak point, then a more isolated option like cycling would help you improve faster.

For a deeper dive into aerobic exercise selection, go here.

Example training week using

There's no right or wrong way to do this.

However, for the sake of showing what this might look like, here's a sample training week using this training tactic:

• Monday: Full body strength + anaerobic conditioning

• Tuesday: low heart rate run

• Wednesday: full body strength

• Thursday: stationary bike, incline walk, stairs

• Friday: full body strength

• Saturday: Tempo run

• Sunday: outdoor bike

Bottom line

To make progress with running, you need to run.

You just might make more progress, and feel better doing so, if running isn't the only aerobic training you do.