Cross-training

Cross-training builds fitness with less impact: it replaces or adds to running, especially when you are injured or want more volume.

• Cycling and the elliptical keep aerobic fitness close to running; the elliptical is the most similar movement.
• Deep-water running (aqua jogging) copies the running action best, with no impact, ideal when injured.
• Swimming and rowing train the heart and upper body, but carry over less to the legs.
• Compare by time and effort, not distance; heart rate on a bike usually runs about 10 bpm lower than when running.

1 or 2 sessions a week suit most runners; it does not fully replace running for bones, tendons and race-specific fitness.