No matter how much you devote to running, you are a multidimensional person, with many other hobbies and interests. By setting those other aspects of ourselves off to the side, we run the risk of burning out with running. For this reason, I find cross-training to be one of the best tools in your training cycle.

Of course, there are is the standard cross-training, such as lifting weights, yoga, or palates; but there is also a giant world of adventure out there. I have found that running and outdoor sports have a symbiotic relationship, and strength grows when practiced together. It is also important to note that any activity in the wilderness should be practiced within your limitations. Before starting a new sport, learn what gear is needed to be safe, trail/mountain etiquette, and avoid going alone.

Hiking

Day hikes, backpacking, climbing mountains

How hiking benefits running:

Hiking is one of the best ways to start building your base if you have taken some time off from running. Spending some long hours, even if moving at a slower pace does wonders for a person’s endurance, while strengthening your glutes and quads. Hiking peaks is also an effective way to strengthen your calves and hamstrings, which can help runners who are prone to heel-striking. It also helps build-up a runner’s cardiovascular system as they spend more time at a higher elevation. Backpacking is a great way to get some resistance training, which will help with speed-work, even if you are hiking at a slower rate. Day hiking is a nice way to spend a day off if you do not want to sit still and crave being outside, but need to take it easy. Hiking can also replace the occasional long run, as long as the runner is getting an adequate number of mile or vertical gain.

How running benefits hiking:

Spending the off-season running can be a great way to be ready to crush mountains or fast-pack some trails. Running will prepare the body for long hours of exertion, while making the runner more efficient in how they burn calories and utilize their energy. A person who is consistent in running will also have a lower heart-rate, which will be a benefit in reaching higher elevations.

Good things to remember:

Sometimes you just need to rest your legs. While it is tempting to go for a hike during a rest day, it is also important to listen to your body. If you are feeling overly sore, or possibly injured, it might be a time to take the day off completely. On the other hand, while a long hike can replace a long run or two, it is important that you do not replace all of your long runs with hikes. If you are going alone, always let someone know where you are headed and try to stick to that plan. Keep an extra warm layer and more food and water than you think you will need in your pack in case something goes wrong and you have to spend more time out than planned. Be conscientious of changing weather, or how the current season may effect the trail (snow, mud, extreme heat, lightening) and do not hesitate to turn around if the weather suddenly changes.

katie bike.jpg — Cycling

Road, mountain, stationary

How cycling benefits running:

Whether it is road, mountain, or stationary, riding strengthens many of the same muscles used in running, while cutting down on the impact. If a runner is struggling with joint pain, plantar facetious, or just needs to mix up their routine, biking is the perfect way to cross-train, while still building up lower-body and core muscles. Road biking, like hiking, can be a great occasional long run replacement. Biking for several hours will strengthen quads, hamstrings, and calves while building up endurance. Mountain biking also increases strength in the core, latissimus dorsi, and forearms while helping runners with balance and strength. A strong upper body helps with posture while running, as well as in making arm-swing more efficient. Stationary bikes, especially if used in a class, can replace speed work and increase a runner’s lactic threshold.

How running benefits cycling:

Because running and cycling use many of the same muscles, going from running to cycling can put the runner at an advantage. Runners also tend to have a more advanced VO2 max, which helps cycling, both with their cardiovascular system, as well as in recovery.

Good things to keep in mind:

If a runner is experiencing pain in their hamstring or hip-flexor, cycling may only exacerbate the injury. Mountain biking, especially, could also lead to injury, so it is helpful to avoid the activity too close to race day. Always care bike tools (or at least a cell phone) with you and please, please wear a helmet. Be aware of trail and road etiquette and be a good ambassador of the sport; cyclist can have a bad rap among both drivers and runners, let’s change the stereotype.

How skiing/riding benefits running:

Area skiing/riding, backcountry, and Nordic all very different effects on running. Area skiing is an efficient way to strengthen the quads, hamstrings and glutes while while working on balance and explosive power, similar to High Intensity Interval Training (HIIT.) Backcountry skiing is an amazing combination of the benefits from area skiing, as well as those from hiking peaks. During the long, sustained uphill exercise, an athlete can expect to strengthen their soleus (upper calf) and peroneal muscles (outside of lower leg) as well as their hamstrings, quads, and glutes. Also, akin to hiking, backcountry skiing encourages the athlete to spend a prolonged amount of time at a higher elevation, increasing the rate oxygenated blood is carried, as well as improving the cardiovascular system: both of which help a runner be more efficient. Nordic skiing is one of the most effective full-body workouts that a runner can engage in during the winter months. Not only does it engage the lower body, but it also encoorperates the core, lattisimus doris, pecs, and biceps. Along with strengthening all of muscles that runners like to ignore, it also helps work on balance and improving our lactate threshold and cardiovascular efficiency. Both Nordic skiing and backcountry riding/ skiing are potential and occasional long run replacements, while area skiing can easily be paired with another workout, or done on a day off from running.

How running benefits skiing:

Imagine cruising down a long mogul run, or crushing the steeps without having to stop to catch your breath. Or, skiing up into the sunrise without your legs burning on a steep slope. Running is a great way for skiers to stay efficient and conditioned during the off-season. Trail running, especially, will help skiers with their balance and power, while speed work will increase the strength of the quads, hamstrings, and glutes, which are all heavily utilized in skiing. While a runner can get away without skiing, a good skier should definitely add running to their workout regime to cut down on injury and fatigue.

Good things to keep in mind:

Skiing, no matter where you recreate, has a high instance of injury and the potential risk of death. Know your limitations, practice mountain safety, and avoid try to avoid anything too strenuous the weeks leading up to a big running event. If you are traveling in the backcountry, take an Avalanche class, carry (and know how to use) a beacon, shovel, and probe. Avoid putting yourself and friends in a dangerous situation by not paying attention to avalanche conditions, and never worry about turning around if you feel uncomfortable or unsafe. Like cycling, please wear a helmet…unless you are Nordic skiing.

How climbing benefits running:

Climbing is a great way to engage your entire body and mind, while giving your legs a break from pounding on pavement. Trad and sport climbing help build endurance while engaging muscles from every part of the body (especially the core and upper body muscles that runners are likely to neglect.) Bouldering, helps build power, strength, and flexibility. All forms of climbing help runners improve their balance and mental focus. If you are able to afford a membership to a gym, climbing is extremely accessible and can be done multiple times a week without having to leave town, allowing it to replace lifting weights.

How running benefits climbing:

Like skiing, while a runner is able to succeed without climbing, few top climbers are not also runners. Running helps make the body efficient in how it uses resources, while toning and conditioning muscles. This is incredibly useful during long pitches or while spending hours in the gym.

Good things to keep in mind:

Falling is a part of climbing, unfortunately (especially while bouldering) this could also lead to hitting the ground. Be aware of injuries that could be sustained and put and end to your running season. Do not go outside of your know limitations while climbing outside and make sure your gear is up-to-date and will stop you when you are falling. Finally, always practice good etiquette and safety while on the rock or at the gym. Nobody wants a climber or a rock falling on them.

How kayaking benefits running:

Kayaking engages the lattisimus dorsi (important for holding your posture while running) and entire core, as well as hip flexors and IT band. It also is beneficial for balance as well as being very low impact. Like climbing, kayaking engages the entire body and encourages the athlete to practice staying in the moment. It is also my experience that whitewater kayaking teaches mental toughness more than any other activity, and I have called upon my kayaking experience in many races when things start getting tough, cold, or painful.

How running benefits kayaking:

While floating upside down, waiting for a chance to roll back upright, I, among many expletives, have thought, “I am sure glad I am a runner.” Increased lung capacity is one of the greatest attributes a whitewater kayaker can have, which is also a benefit from running. Similarly, strong legs and hips are unmatched while steadying a kayak-both in whitewater and flat water.

Good things to keep in mind:

Like many of the above activities, kayaking can be very dangerous, and cold. If you are at risk of being injured or sick, it might be a good day to stay off of the water. Never go whitewater kayaking alone, and if paddling the flat water, always tell someone where you are going. Make sure you have the appropriate gear (PFD, skirt, dry top (if needed) and helmet (whitewater only) and never, ever go above your limitations. Learn to kayak in a pool, and practice in play parks before you get on the river.

Let yourself enjoy the outdoors outside of running, and grow as an all around athlete. If there are other recreational passions that you feel benefit your running, peruse those too. Enjoy our wild places and play hard.

Cross-Training for the Wild

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