CROSS TRAINING PDF

Cross training can help runners add more exercise without risking overuse injuries. It also boosts your fitness in other ways, such as increasing muscle and flexibility, boosting core stability, and improving your cardiovascular system.

During pre-season conditioning, also known as summer training for XC, it is important to include at least 2 hours of cross training per week. 3 hours would be ideal.

If you are dealing with an injury, check this link for some great cross training workouts to keep you in shape while your injury heals. More available upon request.

Types of cross training that will benefit cross country runners:

• strength training
• elliptical
• cycling 
• deep water running with flotation belt
• swimming
• yoga