Whether you dread it or love it, cross-training has the potential to be the secret sauce that spices up your workout routine, injecting variety and resilience into your regular training. These summer cross-training ideas may have you stepping outside your comfort zone, but your efforts will pay off—diversifying workouts not only prevents burnout, but can also boost overall fitness by targeting different muscle groups and movement patterns.
Paddleboarding (for core strength and balance)
Paddleboarding not only engages your core and improves balance, but also gives your arms, shoulders and legs a solid workout. The steady paddling motion builds endurance, while navigating waves and maintaining stability on the board translates into better overall body control and strength. Plus, it’s a fantastic way to cool off and enjoy nature during the sweltering summer months.
Where to do it: If you live near a river or body of water, there will likely be local businesses that rent paddleboards or even offer lessons for a reasonable price.
Obstacle course racing (for functional fitness)
Embrace your inner warrior with obstacle course racing (OCR), a sport that combines running and diverse physical challenges. OCR tests your strength, agility and endurance as you tackle obstacles like rope climbs, wall jumps and mud crawls. Create your own unique obstacle course, or inject some excitement into your regular run by tackling a few obstacles along the way. Try some low-to-the-ground bear crawling between intervals, swing on the monkey bars, or do your best to (safely) scale a tree. The varied nature of OCR keeps your workouts exciting and prepares you for anything, boosting your adaptability and resilience on the trails and roads.
Where to do it: Try out a CrossFit gym to learn some functional fitness moves, or simply head to a local park.
Rock climbing (for mental toughness and upper body strength)
Rock climbing is an exhilarating way to develop upper body strength, grip and mental fortitude. The sport demands intense focus, problem-solving skills and physical endurance as you navigate challenging routes. Climbing builds muscles in your arms, shoulders, back and core, providing a full-body workout that complements the leg-focused demands of running. The mental resilience gained from conquering tough climbs also translates into a stronger mindset when powering through long runs.
Where to do it: Sign up for a beginner’s wall climbing class (most YMCAs have these at minimal cost or free) or an intro lesson at a local gym or indoor climbing centre.
Dance classes (for co-ordination and agility)
If you’re hoping to escape the heat for some air-conditioned training (that isn’t on a treadmill) swap your running shoes for dancing shoes and hit the dance floor. Whether it’s salsa, hip-hop or contemporary, dancing hones your co-ordination, agility and rhythm. The quick footwork and varied movements strengthen different muscle groups, enhance cardiovascular fitness and keep your mind sharp. Dancing is a joyful way to break a sweat, improve your athleticism and learn a new skill that benefits your running technique with its focus on timing and fluid motion.
Where to do it: Local dance studios often have drop-in sessions or can recommend a beginner’s class.
