As an ultra runner, I’ve learned that pounding out mile after mile isn’t enough—cross-training is the secret to elevating performance, dodging injuries, and staying strong. After years of marathons and ultras, I’ve nailed down the best cross-training exercises for ultra runners, and I’m sharing my top three, plus some bonus exercises for injury prevention for ultra runners, to transform your running game. Now, if you are like me, you may prefer to listen to this blog post as a podcast (linked here), or watch the YouTube video version embedded above and linked here.

Why Cross Training Matters

I kicked off my running obsession in 2021 with a self-organized marathon—26.2 miles, just me, my significant other, and my parents cheering from the sidelines. That sparked my love for ultra-endurance sports. Since then, I’ve tackled multiple races, dropped 40 pounds in 2022 (using the 3 pillars or healthy living linked here), and realized that ultra-running performance hinges on more than just logging miles. Fatigue and aches were my wake-up call—cross-training became my lifeline, and it’s made all the difference.

Cross-training Exercise #1 - Yoga: Flexibility and Strength for Ultra Runners

Yoga tops my list of the best cross-training exercises for ultra runners. I weave it into my routine once or twice per week to ease pain, boost flexibility, and keep injuries at bay. Runner-focused yoga—like flow styles targeting calves, quads, glutes, and feet—is a game-changer for injury prevention.

For an extra edge, I hit yoga sculpt classes, blending poses with weights to build strength across my body. It’s perfect prep for ultra races where I’m hauling a pack over brutal terrain. Check out my YouTube playlist for yoga sessions designed with ultra runners in mind—your body will thank you.

Cross-training Exercise #2 - HIIT: Increase Speed and Stamina for Ultra Runners

High-intensity interval Training (HIIT) is my second pick for cross-training for ultra running. I do it once or twice weekly to amp up my speed and cardiovascular endurance—key for ultra-running performance. HIIT boosts my VO2 max, the oxygen efficiency metric that powers long-haul stamina.

Whether it’s yoga sculpt, interval runs, or mixed cardio, alternating high- and low-intensity bursts trains my heart to handle anything. I lean on live classes or online runner-specific guides—try it, and watch your pace increase on your next run.

Cross-training Exercise #3 - Heavy Lifting: Build Resilience with Strength Training for Ultra Runnes

Rounding out my trio is heavy lifting, a must for strength training for endurance athletes. I hit the weights once a week with moves like deadlifts and squats, focusing on my lower body. It’s not just for bulk—lifting strengthens bones and muscles, countering the loss ultra running can bring.

I keep it safe: heavier weights (not heaviest - and I never try to max out), fewer reps than HIIT, with a focus on glutes to protect my knees and hips. It’s a cornerstone of injury prevention for runners and a total win for long-term endurance.

Bonus Exercises for Injury Prevention for Ultra Runners

Beyond these core exercises, I’ve picked up quick tricks to tackle common ultra running woes like knee pain and plantar fasciitis:

• Towel Stretches: I stretch my hamstrings and calves with a towel for flexibility.
• Bridge Lifts: Daily glute-strengthening sets keep me stable.
• Towel Scrunches: I scrunch a towel with my toes to fortify my arches.

I also foam roll my IT bands, quads, and more one to three times a week—five minutes to nix tension and keep injuries away. These hacks are gold for injury prevention for runners.

Why These Are the Best Cross-Training Exercises for Ultra Runners

Mixing these into my week has overhauled my ultra running—better health, fewer injuries, and the grit to crush extreme races. My 40-pound weight loss and race log prove it: cross-training works. For more, grab my free Healthy Living Guide (linked in the podcast notes or video description).

By blending running with the best cross-training exercises for ultra runners, I’ve tapped into lasting strength and a healthier life. 

DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.