Quadriceps
- Biking
- Cross-country skiing
- Rowing
- Swimming
- Stair climbing
- Skating
- Snowshoeing
- Water running
Buttocks
- Cross-country skiing
- Rowing
- Swimming
Abdominals
- Cross-country skiing
- Rowing
- Swimming
- Water running
Lower Back
- Rowing
- Swimming
Upper Body
- Cross-country skiing
- Rowing
- Swimming
- Water running
Of all sports, swimming probably comes closest to providing the most all-over fitness. Deep-water running, stair-climbing and cross-country skiing are the closest to running in terms of muscle groups used and range of motion.
Cross-training for better running
If your goal is not to tone the muscles running misses but rather to build endurance and improve running performance, consider the following list. Borrowed from Running Research, it lists the top 10 cross-training activities for sharpening your running:
- Biking
- Weight training
- Soccer
- Water running
- Stair climbing
- Cross-country skiing
- Aerobic dance
- Walking
- Tennis, racquetball and squash
- Swimming
More: 10 Long-Distance Running Blunders
Just be careful not to overdo it. Reduce your running to accomodate any new activities. Overtraining is overtraining, whether it's in one sport or a combination of them. Some of these activities may work muscle groups that you don't often use, or at least to a degree you're not used to. Ease into them gently and be sure to stretch beforehand. Just as you did when you first started running, be conservative and increase your effort gradually. As long as you keep this in mind, you can also consider cross-training days to be rest days for recovery from running. On the day after a race or a long run, try taking a spin on your bike or swimming a few laps instead of going on an easy run. Your aching muscles and joints will thank you for the break from their normal pounding.
More: 5 Key Stretches for Runners
Check out our info on specific sports:
Biking
Cross-country skiing
Inline skating
Racquet sports
Rowing
Snowshoeing
Stair climbing
Swimming
Walking
Water Running
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About the Author
Josh Clark
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