Best Non-Running Workouts for Runners and Why You Need Them

As a runner, running is likely your number one form of exercise and your biggest tool for staying fit. Incorporating some other types of workouts into your weekly routine may help you become a better athlete. Performing additional exercises beyond your main sport to enhance that sport — or cross-training — is popular among athletes from amateurs to professionals.   

For example, football players might participate in yoga to increase their flexibility and prevent injury. Tennis players might jump rope to improve their footwork and stamina on the court. Swimmers often spend time working on dryland training activities, such as weightlifting, to target certain muscle groups and improve their overall power in the water. So, what kind of non-running workouts can you do as a runner and why? Here is a list of some of our favorite ideas, as well as some of the general health and athletic benefits that may be realized as a result of cross-training.  

General benefits of cross-training 

Cross-training may offer numerous benefits to athletes of all levels. As a runner, adding cross-training to your fitness routine may help you:  

• Increase your cardiovascular endurance and overall fitness level 

• Train certain muscle groups not overly utilized when running while also reducing stress on those muscles that are often overused 

• Stay active while recovering from a run or enjoying downtime 

• Remain active while recovering from a running injury 

• Prevent burnout, increase your motivation, and increase your mental engagement in fitness  

• Reduce the overall risk of running injuries 

• Add flexibility to your workout schedule to account for inclement weather, a change in schedule or location, or a lack of access to your normal workout facilities  

How often should runners cross-train? 

How often a runner should cross-train largely depends on the runner’s individual goals, interests, schedule, and fitness level. For example, if you're a new runner, participating in other sports and activities more frequently might help you build up your strength and endurance. If you have a history of injuries, you may prefer to mix your running schedule up with several low-impact cardiovascular activities.  

How often you run can also play a role in how frequently you participate in other workouts. Many people choose to run between three and five days each week, so if you incorporate a day off into your routine, think about cross-training on the remaining one to three days. If you already incorporate strength training days into your week, consider adding 20 to 30 minutes of cross-training activities to those workouts.  

Ultimately, make the best choices for your unique needs. As with any type of sport or exercise, don't overdo it! You may end up reversing the benefits of cross-training, which can lead to diminished overall performance and even injury. Make sure you choose an activity that you enjoy, and do your best to mix things up to strengthen muscles you don't normally use, prevent the overuse of certain muscles you use more frequently, and prevent boredom. You might swim laps one day and go for a hike in a local park the next, for example.  

Best non-running workouts for runners 

So what are the best exercises to incorporate into your weekly routine?  Here are some effective non-running workouts for runners and some reasons why you might want to consider adding them to your workout.    

Swimming

Jumping into the pool once or twice a week has the potential to help you improve your cardiovascular endurance and strengthen your upper body for a proper arm swing. Swimming also allows your body to recover from your runs because it minimizes the impact on your joints, and it may even be an excellent choice for anyone who is currently dealing with an injury, particularly if you're sidelined from running. Always check with your physician before exercising while injured.   

Yoga

Practicing yoga regularly may be beneficial to your mental and physical health as a runner. Runners who practice yoga might see increased flexibility, balance, range of motion, and strength, as well as improved breathing patterns and overall mindfulness.  

Cycling

Like swimming, cycling is a low-impact activity that reduces pressure on your joints but may help improve your cardiovascular fitness and endurance. It also helps build up your leg strength, particularly your quadriceps. Best of all, you can usually do it indoors or outdoors and incorporate interval training to enhance power.   

Rowing

For a low-impact, joint-friendly, full-body workout, you may want to consider adding rowing to your training regimen. Rowing activates nearly every major muscle group which is especially important if you ate looking to increase your upper body and core strength. You can also incorporate interval training into your rowing workouts for power and endurance.   

Hiking

Hiking once or twice a week can be a great training companion to running, especially if you're a long-distance runner or looking to make the transition to distance running. Not only is it great for your cardiovascular health and endurance, but walking along varied terrains and elevations can help build strength in your lower body. Spending additional time in nature might benefit your mental health, as studies have shown it can potentially lower your stress levels and reduce anxiety and depression.  

Aqua jogging

If the idea of jumping into a refreshing pool for a low-impact workout appeals to you, and you'd like to go beyond swimming laps, look no further than aqua jogging. Essentially, you use the same muscles you would while running on dry land, but you remove the impact and wear and tear on your joints. Because you're running in water, it also adds resistance, which challenges your muscles to work harder.   

Adding some of these cross-training activities to your weekly routine may improve your overall health and well-being. Consider experimenting with different workouts to find the ones you enjoy the most and the ones that fit your unique individual needs. You may even find that they help renew your passion for running and make you a better athlete overall.    

Please note: The information contained herein is for informational purposes only and does not contain or constitute medical advice or a medical opinion. Always consult with your qualified and licensed medical professional prior to beginning or modifying any diet or exercise program.