There are several reasons runners should be taking advantage of cross-training exercises, including decreased injury risk, increased aerobic fitness and performance enhancement. But what kinds of exercises are best suited for runners specifically? We spoke to local expert Paige Jones, lead exercise physiologist at Piedmont Atlanta Fitness Center for some answers.
Strength training
According to Jones, strength training is well-documented to be beneficial for joint integrity, bone health and fortifying physique. It also helps runners better hande resistance and the dreaded uphill load.
High impact interval training
High impact interval training—or HIIT training—includes exercises in the calisthenics and plyometrics families. Some examples include jump squats, jumping jacks, planks or push-ups. According to Jones, HIIT training is especially impactful for strengthening bones and resistance endurance.
Cycling
Cycling, Jones said, helps with local muscular endurance. Though running is a more intense workout in general, Jones said cycling is very beneficial. Have you tried biking the Beltline? How about biking the Beltline on a patio bar tour? Not near the city? Try out these suburban routes. If weather is ever an issue, try spin classes at local boutique studios or gyms.
» The cyclist's guide to Atlanta
Some local boutiques for spin:
Barre
Runners can benefit from doing barre exercises because barre is known to develop core strength and strengthens the hip and glute muscles, Jones said.
Some local boutiques for barre:
- FIT:TO BE, 842 N Highland Ave Ste 3, Atlanta, GA 30306
- Pure Barre, Buckhead: 3145 Peachtree Rd NE Ste 169, Atlanta, GA 30305
- Pink Barre, Buckhead: 3655 Roswell Rd NE Ste 222, Atlanta, GA 30342
» Atlanta's 10 best body to bar workouts
Yoga
Though yoga isn't as high impact as HIIT or cycling, there are several benefits of cross-training with yoga a couple days a week. According to Jones, yoga helps runners by increasing flexibility, heightening body awareness and maintaining proper posture. Boutique studios, local gyms and even YouTube are all great resources.
Some local boutiques for yoga:
- Exhale Atlanta; Atlanta loactions in Midtown, Inman Park
- Infinity Yoga; Atlanta locations in Brookhaven, Old Fourth Ward and Dunwoody
- Red Hot Yoga, Buckhead: 721 Miami Circle Ste 106, Atlanta, GA 30324
» 6 Atlanta studios owned by women
Pilates
Like yoga, pilates is another low-impact exercise for runners to improve flexibility, proper posture and core strength. Call your local gym to ask about pilates classes or do a quick YouTube search for an at-home workout.
Some local boutiques for pilates:
- Studio Lotus, Emory: 1145 Zonolite Rd Ste 13, Atlanta, GA 30306
- Intown Pilates Atlanta, 500 Amsterdam Ave NE Ste L5, Atlanta, GA 30306
- Core Atlanta, 550 Pharr Road, Ste 440, Atlanta, GA 30305
Recreational sports
Sports like soccer, basketball, tennis or other explosive recreational sports make great cross-training options for runners, according to Jones. Sports like those listed, he said, often involve several lateral movements and cause you to change directions often. The short, quick bursts of energy and intensity mimic interval training.
Some Atlanta-area recreational sports opportunities:
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