The most common train of thought in regards to getting in better shape to run is, well, you must run. And when you thought you’ve run enough, run more. Runners who follow this creed hardly believe that cross training increases running endurance and performance. Cross training, to them, should be done only to stay in shape if sidelined by an injury or to do multi sport events such as triathlons.

They have good reason to think the way they think. How on earth can anyone expect to make any meaningful gains in their running when they’ve been sitting on a bike or rowing machine for example? However, some studies have shown that cross training activities, ones that use the same muscle groups as running, done at high intensity due in fact contribute to endurance building for running. One such study showed that there are little to no differences in race results between people who follow a run only training program and a run/bike training program. Don’t believe me? Then believe Lance Armstrong. After he retired from biking he ran the New York City Marathon in 2008. He finished in under three hours, and that’s with doing little training as he was often sidetracked with business.

Consider this. Running is an extremely high impact sport. You can hit the ground with three times your body weight with every step when you run. This repetitive jarring in the body can and often does lead to injuries over the long haul. What if you replaced some of your running sessions with biking sessions or elliptical sessions? This will allow you to maintain your endurance by letting your body recover. Plus, you will be able to avoid some nasty injuries that can sideline your for weeks if not months or years. And in the end, isn’t that the ultimate performance gain?