Cross training instead of easy days?

Easy runs should comprise 80% of your mileage. If you cut it out you will find it impossible to improve.

For people not training for an ultra-marathon, if your easy pace is more like recovery pace, I would say not very important. At that pace, you are not training running efficiency at anything close to race pace, and you are not stimulating your aerobic system much either; you will probably get at least as much benefit aerobically from the cross-training, probably more, and will allow your muscles to recover from the impact of running.

If your easy pace is a steady pace, close to the aerobic threshold, and you are running a decent distance, then that is good training, probably better than you will achieve from cross-training instead in general, though of course you can mix it up sometimes.

For an ultra-marathoner, however, especially with the relatively low mileage you are doing for such events, I would say even recovery pace runs are important, teaching your body to run when fatigued, to tolerate more impact, etc. Of course you may need to take a rest/cross-train occasionally, but I'd think you'd need to be running most of the time.

That right there is a load of crap. If the world champion in the marathon is running 10-12k in an hour 6 times per week or more it is beneficial. "Why I sucked in college" is LRCs most popular training article for a reason.

This exact question has literally been asked a thousand times on here. Use the search.

Rough translation from forms of cross training to running:

Cycling or stationary bike: 50-60%

Aqua jogging: 80-85%

That is, if you spent 30 minutes running, you'd have to spend 35.3-37.5 minutes aqua jogging or 50-60 minutes cycling to get about the same benefit.

There's nothing better for running than just running. If you're feeling beat up though, cross training will do you more good than beating your body up more.

ShilohDoesntCare wrote:

That right there is a load of crap. If the world champion in the marathon is running 10-12k in an hour 6 times per week or more it is beneficial. "Why I sucked in college" is LRCs most popular training article for a reason.

On the contrary, it is important to not just blindly copy what others do or write, but to think it over. Elite marathon runners are running at least 150 - 200km a week, and twice a day.

a) They have bodies which can tolerate the impact.

b) When running that much, especially if you have no history of it, cross-training may be more likely to cause injury than help prevent it. Of course when you are already highly trained, to improve/maintain fitness one has to put a lot of time in aerobically; since cross-training is not a good option for them, the best way to put in the time with minimal impact is to run slowly.

c) For these runners, what for almost anybody else would be a steady pace is way below their aerobic threshold. Once you are way below the aerobic threshold, you might as well go even slower, there is not much difference in the aerobic stimulus, and you might as well save yourself the impact.

d) Related to c): a steady pace for these runners involves a lot of impact. It may be easy metabolically, but there is still significant mechanical damage. Most people, even elites, cannot tolerate that damage all the time, or even if they can, it is not optimal training overall; they are better off slowing down quite a lot on a standard/recovery run, and then c) applies.

Nevertheless, there are plenty of elites in the past who have run almost entirely steadily, with little to no 'recovery'/'very slow' running. It may not be the current fad, or what most Kenyan runners do, or what is written in some post on this website, but it is perfectly good training if your body can handle it. There is no point in slowing down unless you need to. Of course this does not mean hammering everything, but it means that steady pace on easy runs plus cross-training can work very well for many people.

I always wonder why people sign up for running races, then try to come up with 50 billion ways to train for the running race doing everything but running.

jump rope, hopping on a trampoline, biking, hiking, swimming, playing soccer, you name it.. if you don't like to run, why'd you sign up for an ultra marathon?

Now to be fair, ultras are the least competitive venue out there, so as long as you can remain ambulatory you can finish and be fine with it.

I had this same conversation with myself when I was considering a Tri.. I got all jazzed up about it, read a lot of training, etc.. then came to the realization that I really dislike cycling, and Tri's are primarily a cycling event. So I bagged it.

Actually, I really enjoy running. And, I have completed two ultras previously (admittedly, they were both only 50k, and I was mediocre at best, at each).

I do enjoy other activities as well though, and my body (joints and connective tissue) can't tolerate the same amount of volume as my engine. My body does seem to have a much higher tolerance than a couple of years ago though, so I am hopeful that I will be able to gradually increase mileage.

But, fu<k me for being curious, I suppose.

A couple of you have provided thoughtful replies - thank you! Much appreciated!

Cross trainer wrote:

Hi folks,

I'm a (novice) long-distance runner. I'm currently running about 40-60 miles/week, and I'm heavy (about 6'4, 225). I do a couple of workouts/week, and 1-2 long runs/week (I'm mostly training for ultras). Outside of those runs, I will do easy runs on most other days if my joints are feeling good, and will substitute the easy runs for cycling when I'm feeling beat up.

So my question is, how important are my easy runs, and how much do I lose if I replace them with a different form of aerobic work (usually cycling, sometimes rowing or walking up hill on a treadmill).

I cross train a lot with success. I was a triathlete in college and a strong cyclist. When I have the time, I like to do 40-50mpw on 4 or 5 runs, and then 2-3x1.5hr rides on the non-running days. I keep the cross-training very easy, now that I don't compete in triathlon. Usually Z1 or maybe low Z2, heart rate is low, just spinning the legs to get blood flowing and stay loose. I don't recommend hammering your cross-training, save the energy for the running. Prioritize very easy aerobic volume with the cross-training.

If you're going to row, make sure your technique is dialed in - it's a lower body dominant exercise, and if your upper body is feeling roasted you're doing it wrong!

I have had no issues improving while taking non-impact days. I have more issues improving when I feel beat down and/or injured.