HOW TO CROSS TRAIN || cross training tips for runners

00:00-01:56 intro
01:56-02:47 HOW MUCH
02:47-05:11 THE INTENSITY
05:11-05:48 WHICH TYPE
05:48-06:56: what cross training can do for you
06:56-10:31: aqua jogging, Georgie, and outro

Cross Training can be tough, boring, and mentally exhausting, but it is also a great tool for runners, injured or not! This video explains my cross training philosophy including how much you should cross train, the intensity you should cross train at, and which type of cross training is most effective. I also include some footage of me cross training and discuss the how to find the perfect cross training routine that works for you.

FAVORITE CROSS TRAINING WORKOUTS:
Elliptical: 6-5-4-3-2-1 fartlek (even rest, so 6 ON, 6 OFF, but the ON is at 85% and the OFF is at 65%, so heart rate never really drops)
Elliptical: 8x2min HARD, 2min OFF (this one is great for replicating track workouts. You can change the duration of the intervals to match whatever workout you want)
Also, my elliptical settings are ramp @ 2-3, resistance @ 9-12

Bike: 10-15x60sec HILLS (use high resistance and low cadence to replicate hill running; alternate between seated and standing intervals to keep intensity and heart rate high)
Bike: 4-5x (5min tempo, 3min standing with high resistance, 1min sprint, 1min easy) (I love this one for a tempo day that isn't boring)

Aquajogging: 2-3x (1-2-3-2-1) fartlek with even rest (for increased intensity, I will half the rest)
Aquajogging: 10min-7min-5min-3min-1min with 2min rest between (I will start at tempo pace and increase the intensity as I go)

Swimming: 5x(1 lap-2 laps-3 laps) with 1 lap rest between each

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Ari's Beats:

[runninonempty]

Thanks Allie. This really helped a lot. I like the miles multiplied by ten to get the minutes you should cross train rule.

[BR-lxpy]

It's always a beautiful day when your video comes out!

[jwoodard]

Enjoyed the video.Reminds me of marathoner Joan Benoit Samuelson, who was injured and had surgery 18 days before the US trials for the 1984 Olympics. She rehabilitated in bed for a while, exercising with only a hand-crank wheel contraption. She later turned to a couple of other cross training methods but basically did little to no running for weeks before the Olympics. Fitness must have been maintained because she went on to make the US team and then win the first women's Gold Medal in the marathon.

[ARTWV]

I think it’s amazing how you can run like that. The long distance and hold that pace then pour it on towards the end of the race.

[zaneclone]

Cross-training has worked very well for me over the years- as big running miles never did !!
Some of my favourites... (not necessarily because of injury...)
My long run was replaced with a long bike (anything up to 130 miles).
Stationary bike in the gym- resistance on full- out of the saddle- and grind for an hour.
Powermill/ Stair climbing- (no hands allowed!) fabulous for replicating efforts of HARD runs- put on a pace that's a bit toasty- and hold for as long as possible... If you get to the hour- up the speed next time- and so on... :D
Of course intensity and what you choose will depend on any injury you may have...

[ChrisRobinsonutah]

The cross-training advice is pretty good, but that playlist is S-Tier.

[mayadah]

Thank you so much, Allie! I’ve been cross training 1/2 rowing 1/2 biking (and some swimming) for the past month due to a hip injury and I was really worried I was losing fitness. This tips are definitely helpful!

[alexandrasokolova]

Another option for when you cross train is getting that aerobic exercise in by cross training at the same heart rate as you would do your run. So let's say you do an easy run at 130-140 for 45 minutes so that's what you should me aiming for in terms of duration and heart rate in cross training

[markmccoskrie]

Great tips, having an injury can be a good excuse to find new ways to keep fit.
My favorite was bike touring . I could do 100 - 120 miles a day for 1 or 2 months and tour Europe or wherever at the same time.

[austinado]

59 in a month. Cross train on a 44lb down hill mtb that I converted into an enduro/all mountain rig. I ride the same trails and fire road, climbing the local 1, 200' peak, that I run on. I ride very aggressively, and have an absolute blast. When I first started riding those trails I was shocked at how hard and aerobic it was, compared to flogging the same trails in Vibram FiveFingers. I quickly discovered that I could blow myself up aerobically, recover on the next break in the trail where it wasn't so steep, and then blow myself up again. It didn't take but a couple weeks to start noticing a big difference in my trail running/hill climbing ability. It's made a huge difference running in the Grand Canyon.

[edwardleecaliforniausa]

Allie I'm proud of you and I loved your reset vlogs because you are amazing productive

[evangrip]

Awesome! This is a save for later video for sure. So much great info!

[charplatt-miller]

I feel so much more confident about cross-training now, thank you!!! Also, crying because you're not running is literally me right now lol.

[codysummers]

Super helpful. Especially for a dude with a healing stress fracture. The arc trainer is my new best friend lol. Thanks!

[TMBLC]

My cross training go-to is Dance Dance Revolution. Aerobic activity with some extra fun (until you get to the harder songs)

[WarriorGurl]

I’ve watched this video months ago when non-injured, and now I’m injured and rewatching 😢

[christopherbrand]

This is fantastic! You really are a cross training pro! And it is a beautiful day here now :)

[SpeedyBlueBiker]

Another cross training discipline I like is hiking. Light weight hiking boots are still heavier than running shoes so every step is weight lifting, sort of. Hiking up trails causes you to lift your legs and you can easily be about for 2-3 hours depending upon the trail. Yesterday I hiked from Sunrise to Mt. Fremont lookout on Mt. Rainier. A good workout!

[CammyMeals]

I know this is an old video but this just helped me so much

[MK-tktb]

This was very useful information. I have always wondered how much I should be doing.