Training for a running race is hard work! Many runners believe to be a great runner, you should always run. I mean, you’re not going to finish the race on a bike, so why cycle? While it’s true that running should be the main priority, there will be times the body needs a break, but a trainee will want to continue to progress their cardiovascular capacity, while strengthening running and non running muscles.

Cardio exercise to compliment a running training program

Swimming- An intense cardio workout that will also work non-running muscles such as in the back, chest and arms. Swimming is a non-impact exercise and will improve runs without body deterioration. Try laps, leisurely swims, and running in the water.

Rowing- Trains running muscles in the legs, hips and glutes. Also works the upper body in a challenging cardiovascular workout. Before rowing research proper form. I’m not kidding when I say it’s a challenging workout! Start slow with 10-15 minutes and gradually build time and speed.

Cycling- Strengthens hips, and connective tissue around the knees. Cycling in a leisurely capacity is an enjoyable “active recovery” training technique. A more intense cardio session on an exercise bike will deliver a tough cardio workout without the impact. This will help endurance training, and improve heart and lung functioning. Try a spinning class, or use an exercise bike to do interval or hill training.

Cross-training is an effective strategy for training more, with less injury and rest time, when training for a race. Add in a different cardio training method to replace one run a week for the most progressive results for your training efforts.