I'm reading "Run Less, Run Faster," which is the guide to the Furman Institute of Running and Scientific Training (FIRST) series of training programs for runners. There's a section on cross training, and here's a general synopsis.

• Good cross training activities will provide good cardiovascular benefits without stressing the running musculature or your lower legs.

• Swimming, rowing, and biking are all good modes of cross training.

• Cycling will help develop your quadriceps, which can balance the hamstring and calf strengthening you get from running. It's also good for hip/joint flexibility, and doing intervals on the bike can help with leg turnover leading to faster running. You need to be careful to make sure the bike/stationary bike you use is set up properly.

• Swimming stretches the hamstrings and increases ankle flexibility, which could improve running performance. It also lets you stay active while letting muscles recover from hard runs. Good technique is key.

• Rowing is just a generally good, non-weight-bearing workout.

• FIRST doesn't recommend ellipticals with its workouts, since it's simulating the running motion without the impact. That means you're not really giving your running muscles a rest. Same goes for stairclimbers.

• FIRST also doesn't consider weight training to be cross training.

I need to look into cross training alternatives myself, but that's a start.

Don

I think that the main idea is to keep working on the cardio but give your legs a break (either by biking and reducing pounding or just not using them).  My favorite upper body activity is kayaking.  Although it does involve some $$$ to get started, it beats the heck out of a gym membership for me! It's a great workout for the abs/trunk/arms and actually you use your legs more than you think to stabilize.    I really like to be outside in the world and find it torture to be on any kind of machine.  I will use my treadmill when the weather's uncooperative but I'd much rather be outside running, hiking, or kayaking    Now that the weather is getting nice, I am having a very difficult time wanting to actually do my job.  Any suggestions for that?

oh oh oh...I just read an article about cross-training for runners on a women's running site www.traxee.com....I do bicycling...because I love it, its relaxing, and beneficial.  Best Wishes+