What Do We Mean by Cross-Training?

When cross-training appears in your AlbonApp plan, it’s not always obvious what that should look like. Should you hop on the bike, head to the pool, or choose something else entirely? This article explains what counts, what doesn’t, and how to make the most of it.

Why Cross-Training Matters for Trail Runners

Cross-training sessions are designed to accumulate cardio fitness whilst limiting the impact stress associated with running. In other words, you’re improving your aerobic “engine” without overloading the muscles you rely on for running. Some key benefits include:

• Build aerobic capacity safely Expand your cardio engine without the risk of overuse injuries associated with running.

  
  

• Support consistency and recovery Reduce injury risk, manage fatigue, and sustain higher training volumes over time.

• Strengthen supporting muscles 

  Build strength in muscle groups less engaged during running to create a more resilient, well-rounded athlete.

What Counts as Cross-Training? 

Cross-training is any endurance-based activity where you can maintain a relatively smooth, natural rhythm for a prolonged time at the target intensity. Good examples include:

• Cycling (indoor or outdoor) 

• Elliptical 

• Ski touring & cross-country skiing 

• Rowing 

• Swimming 

  
  

These activities all stress your cardiovascular system while reducing the impact load on your muscles and joints.

However, the rule of specificity always applies: the more closely the movement resembles trail running, the greater the direct transfer of fitness benefits. For instance, ski touring will feel more similar to running than swimming, since they continuously engage the legs in a forward motion. That doesn’t make swimming or rowing any less valuable for cardio — it just means they’re slightly less specific to running performance.

What Does Not Count?

Workouts like CrossFit, HIIT circuits, or general strength training don’t qualify as cross-training here. They may be excellent for building strength and mobility, but they don’t provide the steady cardiovascular stimulus that cross-training is meant to deliver.

Hiking sits in a grey zone. Uphill-only hiking (outdoors or on a treadmill incline) can act like cross-training by stressing the cardiovascular system with less impact. But hiking still involves some loading of the legs.

For that reason, we generally recommend logging hikes as trail runs in Strava, so they count toward your running impact as well as your cardio load. Just keep in mind: the “running impact” of a hike will be very low compared to an actual run. If your hike is mostly uphill, you can reasonably classify it as a cross-training session, but you may need to shorten one of your other runs that week to stay within your target running impact range.

How to Approach a Cross-Training Session

Choose an activity that allows you to settle into a consistent rhythm at the target effort. Use your Rate of Perceived Exertion (RPE) as your main guide, with heart rate as a secondary reference. Keep in mind that heart rate can differ slightly compared to running at the same RPE, especially in activities like cycling where posture, support, and muscle use are different. When in doubt, trust your perceived effort.

It’s also important to adapt based on what you have access to. Ski touring might be a great option in winter if you live somewhere snowy, but in summer you’ll likely be choosing from cycling, swimming, rowing, or the elliptical instead.

If you’re new to an activity, or haven’t done it in a long time, allow yourself time to relearn the movement. At first you may feel inefficient and struggle to sustain power at the intended intensity; that’s normal. Efficiency comes with practice, and over time you’ll be able to hold the right effort more comfortably and get the intended training benefit.

A Note About Cross-Training and Injury

Cross-training is especially useful when you’re coming back from injury. It helps you maintain aerobic fitness while reducing the impact on healing tissues. But remember: more isn’t always better. Overdoing it can still slow recovery so use cross-training as a supplement, not a substitute for rest.

In short: Cross-training helps you build endurance, protect your legs, and stay consistent as a trail runner.