It is a well known-fact among runners that swimming is one of the best cross-training activities for several reasons as is cycling, and walking. While there are a slew of other options, the three aforementioned activities provide both strengthening and therapeutic qualities most beneficial to runners. A briefing on each exercise follows. To ensure you are using proper form consult a certified fitness instructor.
Swimming
While swimming is recommended for those who want to prevent injury, are pregnant, or recovering from injury, and those suffering from bone or joint conditions, it enables every participant to build muscular strength and endurance while improving flexibility. For those that have a difficult time taking a day off of running, swimming can be easily added and or be used in replacement on a ‘rest’ day, giving fatigued leg muscles a breather while providing an exceptional upper body workout. In addition, water is considered a healing medium, providing a therapeutic effect for all muscle groups.
Cycling
Unlike swimming, cycling (cruising style) should not be used on a scheduled rest day, but is beneficial to follow a run as it loosens fatigued leg muscles. Cycling strengthens the connective tissue of the knee, hip, and ankle regions while working the quadriceps and shins, both of which do not develop as rapidly as the calf muscles and hamstrings.
Walking
Depending on what kind of shape you are in will be a determining factor in what is a comfortable and beneficial pace. Variations to the ‘regular’ walk would be adding hand weights, hiking trails, and racewalking. However goofy this exaggerated walks feels (and looks!) it is strengthening muscles unstirred by regular walking and running such as the quadriceps, abdominals, buttocks, and arms. With the exception of racewalking, walking is an excellent cool down post run as well as an activity to engage in on a ‘rest’ day.
Cross-training is not intended to replace running – in other words, don’t substitute a three hour bike ride for a three hour long run.
