Cross Training in Bad Weather

I don’t mind running in the rain, the heat, the cold, or other less than optimal conditions outdoors as I enjoy being out in nature much more than thought of hammering away on a human hamster wheel. Nevertheless, there are some days where it is just not a great idea to run outside.  For me the criteria for establishing this is based on the risk of injury rather than comfort.  Is the terrain going to be too slippery from ice, is the visibility going to be so poor that I’m at increased risk of being hit by a car, has an outbreak of forest fires made the air quality too bad, etc? The biggest potential training set back I can think of would be to suffer an injury. 

Thus, on the days that I’m scheduled to run but find myself having to stay indoors (or just in need of a break from running), the exercises I tend to turn to are as follows:

1. Stair Climber – I’ve found this a great way to cross train for really steep ultras and is one of my go to cross training activities when preparing for hilly terrain.  An hour on the stair climber once or twice a month can be great prep for hiking up hills.
2. Rowing – This is my go to when I want an activity that will keep working on my aerobic base, but I find myself in need of a break from the impact of running.  I love the total body nature of the workout and enjoy the core endurance aspects of it which can be beneficial in maintaining good form in the later stages of a race. Sometimes I will also use rowing as a way to add in an extra zone 2 workout for the week without significantly increasing the impact forces my body endures. 

While I know others swear by cross training with a stationary bike, ellipticals, or other indoor options the stair climber and the rowing machine are the two modalities I find meet the two most important criteria for me of providing a benefit and being tolerable enough to stick with for the entire session.  I might even go as far as saying rowing is something that I find enjoyable.