Cross Training

What is cross training? 

Cross training is aerobic activity and allows for reduced impact or no impact based on the mode of movement. This includes activities such as biking inside or outside, cross country skiing in skate or classic styles, swimming, elliptical, hiking, etc. 

How do we use cross training for trail and ultra runners? 

We use cross training a few ways in order to best suit different athletes!

1. To supplement mileage when athletes have higher risk of injury or tend to have increased aches and pains with more run days per week. This might look like having a cross training day after the run workout (speed or hill day) or instead of a second long run on the weekend. Other options are integrating a cross training double instead of two runs in a day! 
2. When an athlete needs to offload due to injury and most specifically when an athlete needs to eliminate impact such as through ankle rolls, or bone stress injuries. If an athlete is not safe to run, then cross training can be a great way to maintain or even build fitness. For athletes returning to running through injury or other times of interruption that lasts more than two weeks (a winter of skiing only, pregnancy, post surgery etc) cross training is a good way to build fitness without overloading impact too quickly. 
3. When an athlete really enjoys cross training! This can be seasonal for winter activities or biking in summer! We find that if athletes thoroughly enjoy cross training it can be a great way to feel balanced in training as well as explore skills as a multi-sport athlete! 

Does cross training actually improve running? 

There have been various articles over the years discussing if methods of cross training actually improve running. Most specifically there are studies looking at biking and the transfer to running. What we see in training is that cross training can be an excellent supplement to a running program. 

We see physiological benefits when athletes can increase their training capacity compared to what they could tolerate from running alone. There are psychological benefits when athlete’s get experience with various movement patterns and sensations from working hard or challenging their body in a novel and fun way. Athlete’s we have seen complete structured and appropriately loaded cross training consistently benefit physically and psychologically!

When would we not want to use cross training? 

Cross training may not be suitable when athletes face significant time or resource constraints, lack access to equipment/facilities, or when adding cross training would increase life stress beyond reasonable levels (time demands, required travel, etc.). Additionally, cross training should be avoided if it causes pain or exacerbates existing injuries – the activity should be comfortable and sustainable, not a source of new discomfort.

Jenny Quilty & Katrina Abram

2025