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Does cross-training actually help runners, or is it just a distraction from the main thing? We break down the research on what transfers to running performance and what doesn't, covering AlterGs, curved treadmills, ellipticals, cycling, swimming, yoga, and Pilates.

The key finding: VO2 max transfers between modalities, but running economy does not. Runners who replaced all running with elliptical for five weeks maintained their aerobic engine but got slower. We dig into who actually needs cross-training (masters athletes, injury-prone runners, those at their volume ceiling) versus who should just run more.

Plus: Hot or Not rapid fire on cross-training equipment, including the truth about weighted vest walking and why curved treadmills make you work 30% harder for worse results.