If you are new to running or a seasoned athlete it is never too late to incorporate cross training into your program. 

Cross training offers benefits such as improving your running performance, while it is also an opportunity to try a new activity. 

Founder and CEO of Sweat Factor, Mike Donavanik offers his cross training tips for runners.

Here is our Q&A:

Q: What cross-training exercises would you recommend for runners?

A: Runners should definitely be focused on Whether you are new or a seasoned runner it is never too late to add cross training into your workouts. 

Whether you are injured or not cross training has many benefits.

It will improve your running and keep you in the game so be sure to visit a personal trainer to get you on the right program.

Strength training to support their running program. They should focus on a well-rounded, full-body strength training program, even the legs (especially the hips / glutes because of their role in running / running efficiency). 

Photo Credit Jesse Leon

However, the top exercises I’d recommend be a part of an overall strength / cross-training program for runners are:

• Deadlifts
• Single Leg Romanian Deadlifts
• Hip Thrusts
• Reverse Lunges
• Planks and all their variations
• Russian Twists (or any core exercise with rotation)
• Anti-Rotation Exercises
• Push-ups

Q: How often should I cross-train?

A: It honestly depends. If you’re prepping for a marathon, you should plan your strength-training schedule around your running schedule to allow for enough recovery and to prevent over training or overuse injuries. 

If you run regularly 2-5x a week, you can cross train 2-3x per week.

Q: If you don’t have access to a  gym or workout room in your home, what suggestions do you have?

A: You can still get a great workout at home, in a hotel, or even on the go. 

In fact of the 8-exercises I listed, 6 of them can be done at home with zero equipment. 

The only two exercises that would be problematic because you need weight to load these exercises to get the most benefit are: the deadlift and hip thrusts.

Q: Since the Pandemic, are there more people turning to virtual workouts?

A: Absolutely. If you’re new to working out at home, it can be daunting to think of a routine that provides enough structure and variety. 

Virtual workouts help solve that problem for a lot of people. You login, select your workout then follow-along and you’re done before you know it.

It takes the guesswork out of developing your own routine, so you save time and improve on efficiency (both with time and the actual workout).

For example, with Sweat Factor — we have a weekly schedule that users can follow. It’s created in a way that provides a nice combination between HIIT, strength, core and rest/mindfulness.

(Over the last year we’ve seen a 300% increase in users on our platform, plus we’ve seen a lot more usage from each use prior to the Pandemic)

Q: Is there a number one workout for all athletes?

A: I wouldn’t say there’s a number one workout for all athletes, however the number one exercise for all athletes is the deadlift.

Cross training will also help motivate you to stay on track.

Reprinted with permission from Livid Magazine

Our Fitness Friday feature is submitted and written by Christine Blanchette so please follow her on Twitter as well as her Run With It Youtube Channel.