Don't Be That Runner Who Only Runs

Quick answer: Cross-training can help runners add aerobic work, use different movement patterns, and maintain fitness when running volume needs to decrease. Most race-specific training should still come from running, while cycling, swimming, rowing, hiking, elliptical work, pool jogging, and cross-country skiing can complement the plan based on your goals, schedule, and preferences.

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If your training calendar looks something like the one above, Jacob Oak of Minneapolis-based Oak Endurance has a message for you: "Don't be the runner that only runs, because eventually, things will probably go badly."

Why Should Runners Add Cross-Training?

Oak, who co-hosts the We Get 2 Do This podcast and holds multiple coaching certifications, explains: "People who do more things are generally healthier, and they're typically doing just fine in terms of their running goals."

According to Oak, the most important thing runners should do is strength training, but he considers strength and power work separate from cross-training.

"Strength training is non-negotiable for runners. It's our durability," he said. But cross-training, or "other cardio," has an important role to play, too.

"Cross training gets us out of that one movement pattern of running," Oak said, "utilizing different muscles and giving us the ability to do other things in life."

He noted that runners still need to spend the majority of their training minutes running if the goal is to improve running performance. A smart, effective training plan can also include strength training, cross-training, and mobility work.

ACTIVE's guide to the best cross-training activities for runners explains how cycling, swimming, elliptical training, and rowing can support aerobic endurance while giving the legs a break from running impact.

Don't be the runner that only runs, because eventually, things will probably go badly.

When Should You Add More Cross-Training?

Plenty of runners turn to different types of cardio only after they've injured themselves. Oak says this can be a useful time to employ cross-training because it may help maintain endurance while reducing or avoiding the movement that aggravates the injury. However, an injured runner should follow guidance from an appropriate healthcare professional when choosing an activity.

Oak does not think injury should be the only time runners cross-train. Instead, he recommends building the training year around two major races or performance peaks. His approach includes more non-running workouts farther away from those races, followed by a gradual reduction in cross-training and an increase in running as race day approaches.

"I personally cut cross training completely about eight weeks before a race," Oak said. He noted that other runners may keep some cross-training on the calendar through race day. The right approach depends on the runner's goals, preferences, and life outside training.

Which Cross-Training Activities Are Best for Runners?

Oak recommends beginning with activities that resemble running when the goal is to preserve running-specific fitness.

"To get better at running, you need to run, so if you're going to replace some of those minutes with cross training, it may be more beneficial to do things that mimic running, like hiking, hill bounding, the elliptical machine, pool jogging or cross-country skiing," he said.

That does not mean you should force yourself to do an activity you dislike. "If you hate those things, don't do them," Oak added.

Dancing, swimming, rowing, and cycling can still provide aerobic work while using different movement patterns and muscle groups. ACTIVE's article on how cycling can complement running explains how riders can add aerobic training with less repetitive impact, while ACTIVE's rowing guide for runners highlights rowing's full-body and posterior-chain demands.

Cross-Training Options to Consider

• Hiking or hill bounding: Uses upright, weight-bearing movement that may feel more similar to running.
• Elliptical training: Provides an aerobic workout with a running-like motion and less impact.
• Pool jogging: Mimics aspects of the running motion without ground impact.
• Cross-country skiing: Combines endurance work with coordinated upper- and lower-body movement.
• Cycling: Adds aerobic volume while reducing impact compared with running.
• Swimming: Provides low-impact cardiovascular training and a different movement pattern.
• Rowing: Challenges the cardiovascular system while involving the hips, hamstrings, back, and upper body.
• Dancing or group cardio: Can provide aerobic training in a format that feels social and enjoyable.

A review of cross-training research found that some aerobic adaptations can transfer between sports, but sport-specific training remains important, particularly for highly trained athletes. That supports Oak's point: Cross-training can complement running, but it is not a complete replacement for running practice.

How Can Busy Runners Fit Cross-Training Into the Week?

Knowing cross-training is beneficial and having a sound strategy are useful, but neither adds hours to a runner's day. We asked Oak how busy people can fit running, strength training, mobility, and additional cardio into the same week.

"The first thing I ask my athletes is why they are running in the first place. What are their priorities, and then we go from there," he said.

He also stressed that setting realistic goals is crucial. One of the worst things a recreational runner can do is look at the training data of elite runners on social media and assume that is the volume or structure they should copy.

"There are some life hacks, too," Oak added, "two birds with one stone kinds of things."

Mobility work does not always have to appear on the calendar as a dedicated workout. You might do it while spending time with your family in the evening. A group bike ride or cardio class can serve as both a training session and social time.

What Could a More Balanced Training Week Look Like?

The exact schedule will depend on your experience, race goals, and recovery needs. The goal is not to cram every possible training mode into seven days. Instead, look for places where another activity can replace a low-priority run or add movement without undermining your key running workouts.

This example is an editorial illustration rather than a universal prescription. Your own schedule should reflect your training history, availability, and response to the workload.

The Bottom Line

Runners who cross-train can build aerobic fitness, explore different movement patterns, and expand what their bodies can do beyond running. The key is to keep running central when running performance is the goal, use cross-training strategically across the season, and choose activities that fit your life well enough to remain consistent.

Now you have a better idea of why, when, and how to do it.

Frequently Asked Questions

What counts as cross-training for runners?

Cross-training generally refers to aerobic activities other than running, such as cycling, swimming, rowing, hiking, elliptical training, pool jogging, cross-country skiing, or dancing. In this article, strength and mobility work are treated as separate components of training.

Can cross-training replace running?

Cross-training can replace some aerobic training minutes, particularly during general preparation or when running volume needs to decrease. However, runners still need sport-specific running practice to improve running mechanics, economy, and race readiness.

What is the best cross-training activity for runners?

Activities that resemble running, such as hiking, elliptical training, pool jogging, and cross-country skiing, may be useful when specificity matters. Cycling, swimming, rowing, and dancing can also add aerobic work. The best choice is one that fits your goal and that you enjoy enough to perform consistently.

Should I cross-train when I am injured?

Cross-training may help maintain fitness while reducing stress on an injured area, but the appropriate activity depends on the injury. Follow guidance from a qualified healthcare professional rather than assuming every low-impact activity is safe.

When should I reduce cross-training before a race?

Jacob Oak says he personally removes cross-training about eight weeks before a race, while some runners may keep it in their plans closer to race day. The timing depends on the athlete's goals, preferences, overall workload, and ability to recover.