You’ve heard it said: cross-training can sometimes be as important as running itself. Cross-training allows for better overall fitness by helping prevent injury and exercising muscles that are neglected during your regular running routine. Take a look at this list of our favorite cross-training activities to add to your workout repertoire!

Biking

Cycling is a great way to give your leg muscles an aerobic workout without the impact that comes with running.
Calories burned: 400-740 per hour at a moderate speed

Image via Zach Dischner
Image via Zach Dischner

Hiking

Not only will a hike mix it up, but it can help improve your cardio fitness and muscle strength.
Calories burned: 450-600 per hour

via
Image via Moyan Brenn

Weight Training

Lifting weights helps you target the muscles that you don’t use while running, and can actually help improve your “running economy.”
Calories burned: varies greatly depending on the weights used

Image via slgckgc
Image via slgckgc

Swimming

Swimming engages your core and helps work your upper body, all while giving your joints a rest.
Calories burned: 400-550 per hour

Image via Jim Bahn
Image via Jim Bahn

Yoga

Yoga helps your flexibility, gives you a mental break, and allows you to stretch your muscles that might be tight from running.
Calories burned: 175-350 calories per hour

Image via k4dordy
Image via k4dordy

Elliptical

Using the elliptical is a great option for low-impact aerobic activity. Plus, elliptical machines engage both the upper and lower body, something that running does not do.
Calories burned: 540-750 per hour at a moderate pace and resistance

Image via Prince Roy
Image via Prince Roy

Walking

Walking uses the same muscle groups as running, but at a lower intensity that will help in active recovery. Make it social by inviting a friend or family member to take a walk with you.
Calories burned: 177-300 per hour at a leisurely pace

Image via Pedro Ribeiro Simões
Image via Pedro Ribeiro Simões

Zumba

An exciting aerobic activity, Zumba helps strengthen some of the muscle groups that you use while running — specifically your hip-stabilizers and calves.
Calories burned: 500-650 per hour

Image via Simon Schoeters
Image via Simon Schoeters

Rollerblading

Not only is rollerblading fun, it is a great way to build endurance and tone your muscles!
Calories burned: 300-700 calories per hour

Image via RichardBH
Image via RichardBH

Kayaking

While it’s not considered a high-intensity activity, kayaking offers a time for your legs to take a break and gives you an opportunity to engage your upper body.
Calories burned: 280-450 per hour

Image via Geert Orye
Image via Geert Orye

Try one of these activities this week in place of a running workout. And of course, don’t forget to log your next cross-training workout in Runkeeper!

Feature image via Matthew Hillier