How (and when) to reap the most benefits from cardio cross-training

CYCLING

Great if you’re doing hills (equivalent to a moderate-to-high resistance setting on the spin bike). Don’t do it the day before or after a long or tough run.

SWIMMING

Since it taxes non-running muscles, swimming is a good crosstraining option any day, even the day before or after a tough running workout.

ROWING

This glute strengthener is fine anytime. New runners may feel some post-workout muscle soreness or fatigue, but it’ll diminish as you adapt.