Runners often believe that the key to improving their performance is simply putting in more miles. However, there’s a strong case to be made for improving fitness through cross-training. Cross-training can be an excellent complement to a runner’s routine, helping with strength, flexibility, active recovery and overall fitness. And what better time to focus on cross-training than winter, when many indoor exercises can be done without braving the cold? Below, the Wyoming Valley Striders are providing a list of some great cross-training activities to add to your routine.

Powering Up

Strength training is one of the best complements to a running routine. It’s an effective way to reduce injury risk, especially when runners focus on single-leg movements. Since running involves repeatedly landing on one leg with each stride, strength exercises like single-leg deadlifts, single-leg bridges and split squats can have a big impact on a runner’s performance and injury prevention.

Core Strength and Low-Impact Cardio

Core-strengthening exercises are also crucial for runners, as they help improve stability and posture during runs. Yoga, in particular, is an excellent way to build core strength while also improving flexibility and balance. It’s important to remember that athletes don’t need to lift heavy weights to see benefits; bodyweight exercises, lighter weights and yoga can all provide strength gains without causing excessive muscle soreness. Additionally, runners may find that common exercises like deadlifts and lunges, along with yoga poses, can stretch areas such as the hamstrings and arches of the feet, providing even more benefits from a well-rounded strength training routine.

Cross-training is also a great way to incorporate cardio on a running rest day, and other cardiovascular activities can actually help you achieve personal records (PRs)! There are plenty of cardio options to choose from, like biking, swimming or using an elliptical or arc trainer. These activities complement running well because they’re low-impact, allowing you to build fitness while reducing the risk of injuries that can be common with running. Plus, there are several online programs, like Zwift and Wahoo, that sync with a bike trainer to simulate virtual rides, where you can compete or ride alongside other cyclists.

Stay Driven

Ultimately, the best cross-training is the type you enjoy and that keeps you motivated. While staying indoors to cross-train is an option, you don’t have to! Taking a walk or hike outside is a great way to stay active during the winter months, and you can even bring your dog along for some extra fun and motivation. Incorporating a gym day into your routine can be another excellent way to boost fitness without the injury risk associated with adding another running day.

Winter’s End 4.5 Mile Run

Mix it up this winter and get ready for spring with our first race of the 50th Anniversary year—the Wyoming Valley Striders Winter’s End 4.5 Mile Run at Penn State Wilkes-Barre on Sunday, March 23. Everyone is invited to join us for this annual race, timed perfectly to celebrate the end of winter! To learn more about our other races, visit our website.