Don't Just Run—Train Smarter with Cross Training

In this edition of coach's corner, Laurel Walker discusses why cross training can be the perfect adjunct for ultra runners.

If there’s one thing we have in common as ultrarunners it’s the fact that we love running. There’s a certain sense of freedom that comes from logging countless miles on the trail whether that be in the mountains, on the coastline or through the forest. However, in order to keep running long and healthy, cross training is an important component of any ultrarunner’s routine. 

Cross training, preferably with a low or no impact activity is a great way to switch up the muscle groups, give your body a break from the impact of running, and a fun way to mentally take a break from training as well. I think the key with cross training is to find something you enjoy doing. If you like to swim, do it! If you enjoy riding a bike, that’s great as well. Water sports, skiing and rock climbing are a few of the other options that give your body and mind a break while working different muscles.

Depending on your training schedule and race goals, 2x/week of cross training for 30 minutes is a great place to start. Longer isn’t bad if you are having fun and not taking away from recovery for your next run workout. If you can bike commute, this can be a great way to get in your cross training. I like to do this twice a week on lighter running days and it is a nice way to move the body with no impact.

An added bonus of cross training especially with sports like rock climbing, rowing and cycling, is they work your core which will help with stability and strength when you are running.

Remember, more isn’t always better with running so, if done correctly, these cross-training days can help set you up for success on your important days of run training.