What 90% of Runners Get Wrong About Cross-Training (Here’s The Fix)

The 1% Better Runner | DLake, Mike Trees & Friends

Find out how to use cross-training to enhance your running and avoid injuries.

Runners, how do you feel about this statement? Cross-training for the majority of your training will not help you run your fastest marathon.

But in that same breath cross-training can also be a game-changer for runners—but only if used correctly. Confusing? Yeah that’s how I was before I made this episode.

But in this episode, I break down the science and strategy behind cross-training, including what it is, why it matters, and how to implement it effectively. Whether you’re a beginner, an injury-prone runner, or a seasoned marathoner, you’ll discover how to leverage cross-training without sacrificing your running performance.

Plus, I’ll share specific activities and a free guide to help you apply these insights to your own training.

Key Takeaways

1. Cross-training enhances recovery, reduces injury risk, and builds complementary strength for better running.
2. Not all cross-training activities equally benefit running—specificity is crucial.
3. A well-balanced approach to cross-training depends on your goals, experience, and training phase.

Timestamps

• [00:00:00] Why cross-training won’t help you run your fastest marathon
• [00:00:41] Overview of Cross-Training Topics
• [00:01:36] What Is Cross-Training?
• [00:03:05] Benefits of Cross-Training for Runners
• [00:04:39] Who Benefits Most from Cross-Training?
• [00:06:47] Strength Training as Cross-Training
• [00:07:48] How to Do Cross-Training Right
• [00:10:01] In-Season vs. Off-Season Cross-Training
• [00:12:31] Cross-Training Activities Ranked
• [00:14:46] Principle/Law of Specificity and Final Thoughts
• [00:15:35] How Running Helps Cycling Performance but Cycling doesn’t Help Running Performance
• [00:16:39] Final Thoughts

Links & Future Learnings

• 📈 Get your free 30-day 1% better base training & habits guide - https://dlakecreates.com/crosstrainfree
• 🎧 Listen, read, and learn more here https://dlakecreates.com/crosstrain
• Daren on Instagram - https://instagram.com/dlakecreates
• Daren on Strava - https://www.strava.com/athletes/120507
• Learn more about how to lift like a pro runner in your offseason - https://dlakecreates.com/axis
• Marathon Handbook - Cross Training for runners - https://marathonhandbook.com/cross-training-for-runners/
• Runner's Guide to Elliptical Training - https://lauranorrisrunning.com/runners-guide-to-the-elliptical/
• How many miles equals running from other activities? - https://routeonecycling.com/how-many-miles-cycling-equals-running-the-13-ratio-is-wrong/

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