I'm an advocate of cross training for runners, but I'm also a curmudgeon when I see how the vast majority of runners use cross training to become a better runner as I see too many runners substituting a bike ride or a swim for a serious running workout. Here is another place where the average runner can take a cue from professional runners. The best runners in the world want to run each day, sometimes twice a day, yet if they are unable to because of injury or weather, then they'll cross train, but they keep it to a minimum.

Some cross training is better than others; I personally like aqua-jogging because it most closely resembles running, yet biking, lap swimming, work on the elliptical machine and cross-country skiing are all solid replacements for running. But here's they key: you need to use cross training as the bridge between your running workouts, substituting the cross training on your easy run days. If you have a weekly track workout and a weekly threshold run or long run, don't, for instance, swap out a long run for a long bike ride. They're not the same, even if you're on the bike much longer and you swear you're "getting a good workout" and are "feeling the burn" during the long ride. They're not the same and if you're training for a half marathon or marathon there is simply no substitute for the long run.

If you want excel at running then you need to make your running workouts the focus of your weekly training; cross training a couple days of the week is fine for the serious runner, as long as the main running workouts are retained in the schedule.

So cross train if you need to cross train, but make sure you do your best to keep your running the focus of your weekly training as you strive to become a better runner.

*Coach Jay's advice is provided as general training information. Use at your own risk. Always consult with your own heath care provider for questions relating to your specific training and nutrition.

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