Cross-training is any exercise that acts as a supplement to your primary sport. Yoga, Pilates, HIIT, boot camp, swimming, strength training, and rowing are all examples of cross-training workouts that can complement your running. If you are training for a race, you’ll want to be strategic in how you work in your cross-training efforts, so you don’t overload the muscles used for running.

If your goal is to be a stronger, faster runner, cross-training can be a very reliable tool. It can lead to increases and enhancements in running efficiency, power, and endurance.

Balance your muscle groups.

Cross-training can help strengthen non-running muscles and give your running muscles a chance to rest. Deadlifts can be a great choice because they work to train muscles in your core, hamstrings, and glutes, and can also enhance your running posture. HIIT training is especially beneficial to maintain all-around fitness, especially during the off-season. Restorative workouts such as yoga, stretching, or foam rolling are an essential part of athletic conditioning because they can accelerate recovery beyond what happens during actual rest.

Enhance your cardiovascular fitness.

There are plenty of cross-training activities that are also great cardiovascular workouts. Adding swimming, or rowing to your workout schedule is a great way to work up your heart rate up without overtraining or overtaxing the load on your body. For example, spending an hour doing pool laps gives your feet a rest day from pounding the pavement, while still giving you the blood pumping benefits.

Reduce injury. The process of balancing your weak muscles with your strong ones will help lower your chance of injury and decrease the stress on your joints. Adding functional training exercises in speed and footwork can help with your footing, especially if you are a trail runner. You’ll never go wrong with adding a focus on moves that improve your agility and coordination, especially if your runs tend to include rocks, roots, and uneven surfaces. Cross-training can also be an alternative workout when you are suffering from a running-related injury. It allows for continued training by switching up the movement patterns, and that can give certain injuries time to heal properly while you maintain your fitness ability.

Here’s a boot camp style workout for you to try as part of your next cross-training session!


We took four Prism Products and designed 3 different, 4 station boot camps.

✅ Single Leg Cable Raises

SMART Med Ball Mountain Climbers with Foot Balance

✅  In and Out SMART MODULAR Agility Ladder Drills

SMART Plyo Box Rebounding Box Jumps

Try them for a timed circuit of 30 seconds each. Try 3 rounds and take a 60 second rest. Put on repeat to build a killer workout session! Be sure to alternate the single leg cable raises.

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