Cross-training is one of the best ways to become a stronger, more balanced runner, yet it often gets pushed aside. It’s easy to get stuck in the mindset of “just running” when you’re training for a goal or in an off-season. But adding cross-training to your routine can bring variety, help prevent injuries, and strengthen your body in ways running alone cannot.

Of course, cross-training has its challenges. Sometimes it can feel boring, especially when you’re stuck indoors and missing the feeling of a good run, but it doesn’t have to be that way. Cross-training can be simple, effective, and even enjoyable. It can be a game-changer for your body and mind, whether in the off-season, recovering from a race, or looking to break up your weekly routine.

Why Cross-Training is Important

We all know it, even if we don’t talk about it enough, running is hard on the body. The repetitive motion of running lots of miles can leave certain muscles overworked while others are ignored, increasing the risk of injury. Cross-training helps break this cycle by giving your body the chance to recover while still keeping you active. Activities like cycling, rowing, or swimming engage different muscles, improve strength, and build a well-rounded fitness that carries over to your running.

It’s not just your body that benefits from cross-training. Mentally, it’s a reset. When running starts to feel like a grind, adding variety can bring some fun back to your routine. Trying something different, like a spin class or yoga session, keeps you motivated and engaged. When it’s time to return to a new training cycle, you’ll feel fresh, excited, and ready to tackle the miles ahead.

Track Cross-Training on Your Watch

Tracking your progress is key to making cross-training effective, and COROS makes it easy to do that. With the custom activity feature on your COROS watch, you can track any workout—whether you’re on the rowing machine, in a spin class, or stretching through a yoga flow.

Here’s how to set up your custom activity:

1. Open the COROS app and select your activity environment: indoors or outdoors.
2. Choose your activity type, such as cycling, rowing, or strength training.
3. Name your activity and choose an icon.
4. Set up data screens to display the metrics that matter most, like heart rate, calories burned, or cadence.
5. Add shortcuts to make it easier to navigate during your workout (optional).
6. Set alerts, like heart rate zones or interval times, for an extra layer of guidance (optional).
7. Sync your settings to your watch and you’re ready to go.
   

For more detailed information on setting up a custom activity, check out this support article.

Tips for Incorporating Cross-Training

Cross-training works best when it complements your running. It’s not about replacing your runs but about finding balance. Use low-intensity activities, like yoga or swimming, on recovery days. On harder days, replace a tough run with a high-intensity cross-training workout, such as rowing intervals or a spin class.

Here’s an example of an off-season training week that combines easy runs and cross-training:

Monday 30-60 minute Easy Run

Tuesday 45-60 minute Strength Training

Wednesday 30-60 minute Easy Run

Thursday 45-60 minute Cross Training (high-intensity)

Friday Rest Day/Active Recovery

Saturday 30-45 minute Cross-training (low-intensity)

Sunday 60-90 minute Long Run

This schedule example will help to maintain your fitness while giving your body and mind the variety they need during the indoor training season.

Head to our COROS Training Library for workouts that you can download directly to your training calendar!

Cross-training doesn’t need to be complicated. The key is to choose activities you enjoy that keep you moving and feeling strong. Instead of seeing indoor training season as a limitation, think of it as an opportunity. It’s the perfect time to try something new, build strength, and add variety to your routine. By mixing things up, you can stay motivated, avoid burnout, and continue growing as a runner. When it’s time to hit the roads or trails again, you’ll feel stronger and ready for whatever challenges come your way.

How Can COROS Coaches Help?

COROS Coaches are a team of dedicated and certified coaches that can guide you in your training and understanding of your metrics, for free. Email them at coach@coros.com today and get the discussion going on how to make the most out of your cross-training!