I Ranked Every Cross-Training Workout for Runners — Here’s What Actually Works

What if the cross training activity you love most is actually the least effective for improving your running performance?

If you’ve ever wondered whether your spin class or Sunday hike is actually helping your running, this episode is for you. I break down the truth behind popular cross-training activities to reveal which ones actually translate to improved running performance and which ones are just wasting your precious training time. Using both scientific research and real-world testing, I've created a ranking system that shows exactly how "running-specific" each popular cross-training activity really is. You'll discover why that activity you've been relying on might be holding you back, learn about the surprising cross-training method that's 90-95% as effective as actual running, and understand the critical law of specificity that separates runners who improve from those who plateau. If you're tired of spinning your wheels with random workouts and want to make every training session count toward your running goals, this breakdown will completely change how you approach your off-running days.

Key Takeaways

1. Not all cardio helps your running. Some activities like aqua jogging or the elliptical are much better for running fitness than others like swimming or group classes.
2. The closer the activity feels to running, the better it helps your running. This is called the law of specificity—your body adapts best when training looks and feels like your goal activity.
3. Even great cross-training can’t replace running entirely, but it helps maintain fitness during injury or off-seasons.

Timestamps

• [00:00] What most runners get wrong about cross training
• [02:24] Cross training example activities ranked
• [00:41] Key takeaways
• [01:02] Full list of cross-training activities and their running specificity
• [02:34] Why yoga and Pilates don’t count as running-specific cross training
• [03:14] Use this free training guide to run smarter in the off-season or when injured
• [04:00] When cross training doesn’t work
• [04:44] The triathlete turned runner theory
• [05:56] Finish line thoughts

Links & Learnings

• 📈 Get your free 1% better base and habits training plan now - https://dlakecreates.com/crosstrainfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/crosstraincrosstrainactivities
• Learn more about how to lift like a pro runner in your offseason - https://dlakecreates.com/axis
• Daren on Instagram - https://instagram.com/dlakecreates
• Daren on Strava - https://www.strava.com/athletes/120507
• 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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