What Is Cross Training?

It might sound like the latest fitness buzzword doing the rounds on TikTok, but cross training is a tried and tested method used to build a well-rounded and resilient body, improve overall performance, and reduce the risk of injury. Cross training is defined as engaging in a variety of exercises or activities that differ from your primary sport or workout focus. 

Whether you're a seasoned athlete or just getting started with your fitness journey, cross training can be a game-changer.

In this blog, we’ll explore what cross training is, why it’s important, who can benefit from it, how it helps prevent injuries, and how you can start incorporating it into your exercise routine.

Cross-Training 101 

When you’re training for an event like a marathon or working towards a fitness goal like holding a forearm plank position for longer than 90 seconds, doing a completely different type of exercise might seem counterintuitive. But by combining various forms of exercise—such as cardio, strength training, flexibility work, and sports-specific movements—to work different muscle groups, cross training challenges the body in new ways and promotes balanced development.

Did you know cross training dates back to ancient Greece? Early Olympians often trained across multiple disciplines, combining running, resistance training, and combat sports like wrestling to build full-body strength and stamina. 

This method was formalised in a four-day rotation known as the tetrad, where each day focused on a different type of activity. The aim was to develop a balanced physique and peak performance across all events, not just specialise in one.

But cross training is not just for athletes, either. Anyone looking to enhance their fitness, maintain motivation, and prevent burnout can benefit from a more varied and strategic approach to exercise.

Why Is Cross Training Important?

One of the main advantages of cross training is that it targets the body in a more holistic way. Here’s why it’s so effective:

Reduces Repetitive Strain

When you stick to one form of exercise, you risk wearing down specific joints, muscles, or connective tissues. Runners, for example, often develop knee, hip, or shin issues due to the repeated impact. Cross training introduces varied movement patterns that reduce repetitive strain.

Corrects Imbalances & Creates Stability

Over time, doing the same activity can create strength and flexibility imbalances. A swimmer might develop strong shoulders but a weak core. Cross training addresses these gaps, improving symmetry and reducing the likelihood of injury. It also activates smaller stabilising muscles you don’t normally use during typical training, which can improve joint support and reduce the risk of injury during dynamic movement.

Allows Recovery Without Total Rest

Instead of taking full rest days, active recovery via a different activity like walking or something low impact like water aerobics can promote blood flow, decrease stiffness, and speed up the healing process while keeping you moving. 

And the benefits of cross training are mental as well as physical. You might have a blast at weekly soccer training, but mixing things up can refresh the mind, reduce workout boredom, and help keep motivation high.

Finding the Right Type of Cross Training 

When it comes to types of cross training, the options are literally endless, but there are some that can complement your fitness routine and goals better than others. Consider these factors when choosing the best kind of cross training for you:

Analyse Your Main Activity

Begin by identifying your primary activity, whether it’s running, cycling, strength training, or a sport, and consider what your body might be missing. If your main workout is high impact or repetitive, like long distance running, choose a lower impact cross training option such as swimming or yoga to give your joints a break while still building strength and endurance.

Balance What You Lack

If your workouts are mostly strength based, adding cardiovascular or mobility focused exercises like hiking, rowing, or Pilates can improve balance and overall fitness. Your lifestyle and how you prefer to exercise also matters. If you enjoy group settings, try a fitness class like spin, boxing, or dance. Prefer solo workouts? Using a walking pad at home, or online programs might suit you better.

Listen to Your Body

Like with any new physical activity, consider any past injuries or limitations, and do not hesitate to consult a fitness coach or physiotherapist for guidance. Try different activities for a few weeks and pay attention to how your body responds. The right cross training routine should feel challenging yet sustainable, complement your main workouts, and keep you mentally engaged. Most importantly, it should support your long term goals without leading to burnout or discomfort.

Cross training isn’t just about variety for the sake of it. It’s a smart, sustainable approach to building fitness, improving performance, and keeping your body healthy over the long term. Whether you’re looking to avoid injury, stay motivated, or just enjoy working out more, cross training gives you the tools to train with more balance and intention.

Ready to shake up your routine? Try adding one new activity to your week and see how your body responds. Cross training might just be the upgrade your workouts have been missing.