Cross Training

Cross training is not a substitute for running, it is a compliment for running! There, had to get that out of the way. Now, let's address the benefits of cross training.

Weight Lifting

1) Can be used to strengthen the core muscles which will result in better running form. This in turn will allow the runner to run more efficiently and thus, you will run faster with the same effort. This is a really good thing. Core training can include weight lifting, crunches/situps/reverse situps/pullups/dips etc etc. If you have a trainer or other resource at your gym, tell that person that you are a runner and want a program to strengthen your core. The key is to make this training a habit.

2) Can strengthen parts of your body that you normally don't associate with running. For example, weight training can strengthen the upper body which is useful in two ways. First, weight training can help to maintain fast twitch muscles for that finishing sprint at the end of the race that I know all of you want to do. Second, it will help on the hills. Upper body strength aka pumping the arms helps the runner maintain speed when going up hills, especially the steep ones. Weight lifting for the legs will also up going up, but more importantly, stronger quads mean going downhill will be easier and faster.

Swimming

As many swimmer can tell you, swimming is a great form of cardio exercise. Besides improving in this area, swimming also allows for workouts that are not stessful to the joints and tendons. Besides swimming, running in water is a good way to build strength and to rehab injured or sore muscles. I would suggest that runners think of getting in the pool for a half an hour to an hour at most. So, if you are feeling really achy and can't stand the thought of hitting the pavement, do the smart thing and jump in the pool!

Cycling

Another form of cardio, cycling offers many of the same benefits as running without the pounding on the joints. However, to get the same cardio benefits as running, you will have to triple the amount of time on the bike. If possible, ride on trails or bike paths to avoid cars and to get a continuous ride. Like swimming, cycling also good for rehabbing injuries. The main muscular benefits will be to your quads and if you use toe clips or clip pedals, your hamstrings.

Other sports

There are so many other sports that could be considered cross training. These include tennis, skating, skiing, snowboarding etc. As a runner, it is good to try other sports because the body can become stale and other sports will help you get muscles in shape that running won't. Try doing your cross training on rest or recovery days.