How to Incorporate Cross Training for Runners? - Matthew Choi

This is a quick summary of How to Incorporate Cross Training for Runners? from Matthew Choi. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

• Cross‑training taxes different energy systems and reduces joint impact compared to pure running, making it ideal for injury prevention and overall fitness.
• Use low‑impact machines (ski‑erg, assault bike, rower, and self‑propelling treadmill) to mimic sprint and steady‑state runs while strengthening the back, quads, and posterior chain.
• Keep the body “confused” with varied intervals: 30‑second all‑out bursts with 90‑second recovery works well for beginners and can be adjusted to your own paces.
• Practical cues: on the rower keep heels down, fully extend legs before pulling, and on the ski‑erg pull with intention, fully extending arms and reaching onto toes.

Workout Example

1. Ski‑Erg Sprint – 30‑second all‑out effort (≈175‑190 m). Rest 90 seconds. Repeat 5‑10 rounds.
2. Assault Bike – 30‑second sprint, aim to cover the most distance. Rest 90 seconds. Repeat 5‑10 rounds.
3. Rowing – 30‑second hard row focusing on heels down and full leg extension before pulling. Rest 90 seconds. Repeat 5‑10 rounds.
4. Assault Treadmill – Set speed to match your target pace (e.g., 8 mph for a moderate effort). Perform 30‑second sprint, then walk or jog to recover for 90 seconds. Repeat 5‑10 rounds.

Closing Note Give this cross‑training circuit a try and tweak the interval lengths or rest periods to match your own paces in the Pacing app. You’ll build strength, protect your joints, and keep your training fresh. Happy training!

References

• How to Incorporate Cross Training for Runners? - YouTube (YouTube Video)

Workout - Runner's Power Cross-Training Circuit

• 10min @ 8'00''/km
• 5 lots of:
  • 30s @ 3'00''/km
  • 1min 30s rest
• 2min 30s rest
• 5 lots of:
  • 30s @ 3'00''/km
  • 1min 30s rest
• 2min 30s rest
• 5 lots of:
  • 30s @ 3'30''/km
  • 1min 30s rest
• 10min @ 8'00''/km

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