Cross Training for Runners: Boost Performance & Prevent Injuries

Well known to trail runners who alternate cycling in summer and cross-country skiing in winter, cross training for runners remains underutilized by road runners. Most marathoners, for example, only run. But between two already-trained athletes, does real transfer exist? Is combining cycling, strength training, and running beneficial? Should you stay focused on your specialty or diversify practices to progress? In this article, we'll break down what complementary training means for running, its advantages, limitations, and how to intelligently integrate complementary training into your program for better injury prevention. By understanding the science behind injury prevention through diverse training methods, you'll unlock new levels of performance.

Cross training for runners consists of alternating sports disciplines within a training program. The idea is to combine different types of muscular and energy demands to progress overall.

We mainly distinguish two forms of complementary training:

• Adding another endurance sport to your training: cycling, swimming... Here, the goal is to increase training volume while decreasing running constraints (impacts, shocks).
• Adding strength training to endurance sport: complementing your running program with muscle strengthening sessions. The objective is to transfer the strength and power developed in the gym to your endurance sport.

On paper, transfer seems obvious between two similar sports (like cycling and running, which both engage the legs). But what about disparate disciplines like swimming? Strength training? We'll explore this in detail.

Cycling can be an excellent tool for all runners, particularly those prone to pain and tendinopathies. Indeed, it allows working on endurance without suffering the shocks linked to running. You can thus increase your training volume while limiting injury prevention risks.

The benefits of cross training workouts combining cycling and running are multiple:

• Accumulate training hours without traumatizing joints
• Promote recovery by stimulating blood circulation—ideal the day after a long run or very intense session
• Maintain cardiovascular fitness in case of injury or excessive fatigue

If you're a beginner, it's an excellent solution to progress without getting injured.

If you're experienced, you can even combine cycling and running the same day—for example a bike ride in the morning and a jog in the afternoon—provided you manage your intensities.

Given cycling's recovery qualities, it's one of the most valuable cross training workouts for runners seeking performance enhancement while maintaining health.

This is probably the most scientifically validated form of complementary training. Numerous studies prove it: strength training improves running performance and delivers significant performance enhancement [1][2][3][4][5][6].

Its benefits include:

• Better running economy thanks to: reinforced tendon-muscle stiffness (more energy restored with each stride); more efficient muscle fiber recruitment; improved neuromuscular coordination
• Delayed fatigue, allowing you to push back the marathon wall
• Less muscular breakdown, very useful particularly in technical trail descents
• Better body resilience, as a strong muscle and reinforced neighboring structures (like tendons) better tolerate constraints

However, insufficient studies exist yet to affirm that strength training truly reduces running injury risk. Nevertheless, these cross training workouts remain essential for anyone seeking genuine performance enhancement.

Regarding cross-training between swimming and running, studies are less common. These are two very different sports, using distinct muscle groups.

However, it is a low-impact sport, which has some significant advantages:

• It allows you to "increase volume" without impact
• It improves breathing control, which can give you an advantage in endurance
• It promotes better coordination
• It limits fatigue of the inspiratory muscles (such as the diaphragm and external intercostals), which is valuable during long efforts

Even if muscle transfer is low, cross-training swimming - running remains relevant to vary the fun, progress in general endurance and improve your breathing [7][8][9][10][11].

If you want to combine cycling and running cross training workouts, two options are available depending on your profile.

1. You get injured often

In this case, you can replace a running session with cycling to continue progressing in endurance while supporting injury prevention.

2. You want to progress in running

If you want more cardiovascular activity, you can add a low-intensity bike ride to your training plan, complementing your running sessions.

⚠️ Be careful: Injuries are caused by excessive strain on the body. Replacing a running session can reduce the risk of injury, but adding a cycling session to an already demanding running program can increase it. In any case, progress gradually.

⚠️ Warning: Replacing a run with cycling won't improve your running. To improve, you need to run. However, adding a cycling session is an excellent way to increase your Zone 2 training volume while minimizing impact.

A good strength training program dedicated to running is one composed of the right exercises that doesn't interfere with the week's key sessions. That is, muscular fatigue from strength training shouldn't disturb intensity sessions.

What types of exercises to prioritize? And how many sets and repetitions?

According to studies, two forms of muscle strengthening stand out in workout routines:

• Strength: heavy loads, few repetitions
• Plyometrics: jumps

[1][2][3][4][5][6]

Strength work consists of lifting heavy loads with a low number of repetitions. Specifically, you can aim for 4 to 6 repetitions per set, over 2 to 5 sets. The objective is to recruit maximum muscle fibers and increase power without necessarily building muscle mass. This type of work directly improves your running economy, as your muscles become more efficient and fatigue-resistant.

We recommend choosing polyarticular movements (like squats and variations) whose movement is close to running. The goal is engaging the same muscular patterns. The best exercises are: Bulgarian split squat, hip thrust, calf extension...

Plyometrics, meanwhile, relies on jumping exercises. It strengthens tendon stiffness and optimizes energy return with each stride. You can start with sets of 4 to 10 jumps, spaced 30s to 3min apart. To begin, aim for a total of 30 to 60 jumps initially, then gradually increase to reach 90 to 120 at the end of preparation.

Here, exercises you can do are: jump squats, single-leg bounds, jump lunges, box jumps...

⚠️ Warning: Progress gradually—the goal is strengthening, not injury.

How many times per week?

The answer depends on your training period and objectives. Generally, two weekly sessions are ideal during preparation phase, as they allow building a solid base of strength and resistance.

Then, approaching competition, it's preferable to reduce muscular load to leave more room for specific running sessions. In this case, one session per week suffices to maintain benefits without unnecessarily fatiguing muscles.

Strength training and running the same day?

It's entirely possible to combine a strength training session and running session the same day. This strategy can even be interesting for creating muscular pre-fatigue and getting used to running with heavy legs, which partly reproduces end-of-race sensations.

However, stay vigilant. If you choose this organization, opt rather for a strength training session followed by an easy endurance jog.

Avoid placing strength training and intense running session (like intervals or long run) the same day, as you'd risk compromising your training quality. Generally, leave 48 to 72 hours between a demanding strength training session and an interval session.

Cross training for runners is a formidable tool for progressing, preventing injuries, and avoiding monotony. It's particularly suited if you suffer from tendinopathies, if you're a beginner, or if you're preparing a demanding objective (trail, UTMB, marathon).

But to draw all benefits, you must learn to know yourself well:

• Current level
• Injury history
• Objectives (performance, pleasure, health)
• Fatigue perception...

Add, replace, adapt... The essential is finding the right balance to progress without injury. By implementing strategic cross training workouts and intelligent workout routines, you'll achieve optimal performance enhancement while maximizing injury prevention.

Bibliography:

[1] Beattie, K., Carson, B.P., Lyons, M., Rossiter, A., & Kenny, I.C. (2017). The effect of strength training on performance indicators in distance runners. Journal of Strength and Conditioning Research, 31(1), 9–23.
https://journals.lww.com/nsca-jscr/fulltext/2017/01000/the_effect_of_strength_training_on_performance.3.aspx

[2] Llanos-Lagos, C., Ramirez-Campillo, R., Moran, J., & Sáez de Villarreal, E. (2024). Effect of Strength Training Methods on Middle-Distance and Long-Distance Runners' Athletic Performance: A Systematic Review with Meta-analysis. Sports Medicine (Auckland, N.z.).
https://doi.org/10.1007/s40279-024-02018-z

[3] Blagrove, R., Howatson, G., & Hayes, P. (2017). Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review. Sports Medicine (Auckland, N.z.), 47(5), 921–941.
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https://doi.org/10.1007/s40279-014-0167-y

[5] Trowell, D., Fox, A., Saunders, N., Vicenzino, B., & Bonacci, J. (2021). Effect of concurrent strength and endurance training on run performance and biomechanics: A randomized controlled trial. Scandinavian Journal of Medicine & Science in Sports, 31(11), 2221–2232.
https://onlinelibrary.wiley.com/doi/10.1111/sms.14080

[6] Zanini, M., Folland, J., Wu, H., & Blagrove, R. (2025). Strength Training Improves Running Economy Durability and Fatigued High-Intensity Performance in Well-Trained Male Runners: A Randomized Control Trial. Medicine and Science in Sports and Exercise.
https://journals.lww.com/acsm-msse/Fulltext/9900/Strength_Training_Improves_Running_Economy.110.aspx

[7] Manjrekar, M., Dhane, S., & Shinde, S. B. (2023). Effect of pre-participation aquatic training program on running performance in marathon runners. International Journal of Disabilities Sports & Health Sciences, 6(3).
https://dergipark.org.tr/en/pub/ijdshs/issue/81944/1340402

[8] Martinez, V., Garza, M. S., Grazioli, G., Roca, E., Brotons, D., & Sitges, M. (2020). Cardiac adaptation to endurance exercise training: Differential impact of swimming and running. European Journal of Sport Science, 20(6), 783-792.
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[9] Chen, Y., Lan, Y., Zhao, A., Wang, Z., & Yang, L. (2024). High-intensity interval swimming improves cardiovascular endurance, while aquatic resistance training enhances muscular strength in older adults. Scientific Reports, 14, 25241.
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[10] Vleck, V., Bürgi, A., & Bentley, D. (2005). The Consequences of Swim, Cycle, and Run Performance on Overall Result in Elite Olympic Distance Triathlon. International Journal of Sports Medicine, 26(1), 43-52.
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[11] Ferreira, F. A., Santos, C. C., Palmeira, A., Fernandes, R., & Costa, M. J. (2024). Effects of Swimming Exercise on Early Adolescents' Physical Conditioning and Physical Health: A Systematic Review. Journal of Functional Morphology and Kinesiology, 9(3), 75.