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Author: Wildfire Sports & Trek Date Posted: 27 March 2025
Maybe you like to run, or perhaps lifting weights is your go-to exercise. There are so many different ways to move your body and they all have various benefits, which is why doing more than one sport - known as cross-training - can be helpful.
How is cross-training helpful?
We’re known for our great range of running shoes, so let’s take running as an example.
All runners regardless of experience know about the strain on your feet, knees, ankles and lower back in particular. The high impact, repetitive motion of running can increase the possibility of injury. So by engaging in different activities such as cycling or strength training, you can still work on strengthening your cardiovascular health or strengthening your muscles to avoid injury in the first place.
Some of us runners can get sloppy when it comes to managing our breathing, and a great way to get better control of this is by swimming. If you start out with a simple freestyle stroke, you’re forced to follow a new pattern of movement and breath which can improve your overall cardiovascular endurance. Sure you might need to stop every time you reach one end of the pool, but this is why it’s called training. You’ll gradually get stronger!
Those two long noodles attached to your torso are meant for more than bouncing by your side. Your arms can help to propel you forward, maintain your balance and keep a steady rhythm, but if you never work them out, you are missing out on improvements. Lifting weights or practising yoga can be a great way to address weaknesses in your body that you didn’t know you had and it’s those micro improvements that can really make a big difference.
If you do a sport that’s high impact - like running - then switching between low impact sports or exercises can help your muscles recover by increasing blood flow, but not increase stress that might further fatigue them. It’s also a great way to keep things fresh and maintain your motivation to avoid getting bored or losing enjoyment of a sport.
How do I incorporate cross-training? For beginners or older adults:
1. Start slowly: Begin with low-impact activities like walking, gentle yoga, or swimming. These are easier on the joints and help build a fitness foundation.
2. Focus on fun and enjoyment: Choose activities that you enjoy to stay motivated, whether that’s dancing, cycling, or simple nature walks.
3. Build strength gradually: Incorporate light strength training with bodyweight exercises (like squats and push-ups) or resistance bands to improve overall muscle strength and stability.
4. Flexibility and balance: Include exercises that promote flexibility and balance, such as tai chi or yoga, which can also improve overall mobility.
5. Listen to your body: Pay attention to how your body responds to different activities. Rest as needed and avoid pushing through pain.
For experienced exercisers:
1. Focus on specific goals: Identify what you want to achieve (e.g., faster running times, better endurance, strength gains) andchoose cross-training activities that align with those goals.
2. Variety and challenge: - Incorporate higher intensity workouts like HIIT, advanced strength training, or complex movements in your routine to keep pushing your limits. - Try sports or activities that challenge your skills, such as rock climbing, martial arts, or competitive cycling.
3. Periodisation: Create a structured program that includes cycles of intense training, recovery, and varied cross-training to prevent plateauing.
4. Recovery and mobility: Include more yoga or Pilates to enhance flexibility and recovery, focusing on mobility work to keep joints healthy.
5. Cross-training techniques: Use modalities like swimming or rowing to complement your running/hiking without adding stress on your legs.
EXAMPLE cross-training plans
Still not sure what that might look like? We’ve made up a little example for you to give an idea of how you can incorporate different movements and rest into your week. Of course you can switch activities out depending on your own interests, needs and schedule.
For beginners or older adults:
No matter what sports and exercises you do, have fun and keep moving!
