Cross-Training Ideas

By: Maddelynn Horn

Implementing cross-training in your ultramarathon training plan is a great way to prevent injuries and build aerobic fitness. As someone who doesn’t have a gym membership or a bike, I have to be creative when it comes to cross-training. Whether you’re recovering from an injury, taking some time off running, or just want to include diversity to your training plan, cross-training is perfect for you. Here are some options to incorporate into your training plan with very minimal equipment needed.

Take a hike

Hiking will help you build muscle--possibly even some that are neglected while running. If you’re trying to ease into trail running, hiking is the perfect introduction. Not only will you get used to hills, but the uneven footing of rocks and roots as well. Bonus: this is a great opportunity to take in all the nature that is a bit harder to observe on runs.

Jump in the lake

You don’t need a pool to take advantage of the warm summer weather and try swimming or aqua jogging. Aqua jogging minimizes the weight on your joints while providing a form of resistance training. Swimming provides a full-body workout and boosts cardiovascular fitness. Focus on your form and breathing technique in order to get the best workout. Also, consider trying an aqua jogging or swimming workout to break up the time and challenge yourself.

Do some yoga

I’ve mentioned it before and I’ll say it again: yoga has numerous physical and mental benefits for runners. Not only will you get some much-needed stretching in, but you’ll build muscle, reduce stress, and even perfect your breathing. There’s plenty of free yoga for runners tutorial videos out there.

Jump rope

Jump roping is another way to build strength in many of the same muscles used for running while reducing muscle and joint stress. Getting a proper length jump rope and learning good form will improve your experience. Consider following a jump roping workout to ensure you get in a full workout. Don’t be deceived: it’s a lot more work than you might think.

Try bodyweight exercises

Missing weight lifting at the gym? No weights, no problem. Create a routine of bodyweight exercises to engages your muscles. Squats, planks, wall-sits, push-ups, and lunges are all great. This will allow you to target your whole body so no muscle goes neglected. 

Maddelynn Horn

BA Psychology (‘20), MA Digital Marketing and Data Anaylsis (‘22)