"Cross-training is more than a break from running. You can incorporate cross-training activities into all phases of your training. My favorite activity is cross country skiing. When I was training twice a day (during winters in Norway) I would go skiing on easy days. It saved my legs from the pounding and helped me stay injury free."

- Grete Waitz,
9-time winner of the New York City Marathon

The beautiful variety of cross-training
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I chose to be a runner early on because I had fun doing it. Later, running became more than a hobby and I ran twice a day. Like most runners, my first experience with cross-training occurred when I got injured and couldn’t run. I found it very frustrating to sit on an exercise bike or ”paddle” around in a water-running vest.

For a long time my opinion was that runners run. It was hard for me to picture one of the great Kenyan distance running champions on a Stairmaster. Fortunately, I got a broader and more positive relationship to cross-training. I learned that done correctly, cross-training activities can be of great benefit to your running.

Cross-training is more than a break from running. You can incorporate cross-training activities into all phases of your training. My favorite activity is cross country skiing. When I was training twice a day (during winters in Norway) I would go skiing on easy days. It saved my legs from the pounding and helped me stay injury free. These days I run about five times a week and cross-train on my Nordic Track or exercycle twice a week. By sticking to this schedule I avoid overuse injuries like tight and sore muscles, tendinitis and stress fractures.

As a runner and participant in the JPMorgan Chase Corporate Challenge®, you already understand that running is a wonderful activity. And you know you see progress in your running during periods when you are able to remain injury free. With all the machines available today it is easy and provides a welcome break from running. For instance, consider using an elliptical trainer on your easy days.

Among other aerobic cross-training activities for runners I recommend deep-water running, swimming, rowing, cycling, snowshoeing and in-line skating.

If you’re still on the fence about cross-training, I ask you to please strongly consider it in these five instances:

1) If you are injured and can’t run, or can’t run as much or hard as you want to.
2) If you tend to develop overuse injuries like tendinitis and stress fractures.
3) If you tend to overtrain (too many miles, pushing the pace too hard).
4) If you feel bored by just running.
5) If you are starting up after a long lay off.

Another common question is how much should I cross-train? There is no definite answer to that question. It depends on your goals, your injury history and the activities you choose. When you choose an activity make sure you have the necessary skills or can learn them without too much difficulty. I have practiced most of the suggested activities except swimming. I can swim but it is only good for a nice day at the beach.