'I push new training, fuelling, and racing strategies by cycling, triathlons, and through my background in the military.' - Tom Evans
From rugby players adding yoga to ultra-runners using cycling to build stamina, cross‑training is everywhere. The idea is simple: mixing movement styles keeps you fresher, safer, and stronger.
Let's hear from two of the 4CAST athletes who have benefited from this approach.
TOM EVANS
Tom isn’t just an ultra-runner; he structures his training around variety.
"As an endurance athlete I try to do between 25 and 30 hours of cardio per week," he says.
"If you spend all of that time running week-in, week-out you’d just destroy yourself, mentally and physically. So I use cross‑training to increase my overall training load without putting my body under too much stress.
"Running is good for you, but I know a lot of people struggle with their knees if they do too much running, so being able to add some cross‑training in is good."
For Tom, that variety helps him when minor injuries creep in - whether that's his hips, calves or the impact on his joints of constant impact.
"You can replicate your running tempo," he says.
"I don’t get any of that pain from swimming or cycling, and I can still get really good, intense workouts done."
ANTHONY WATSON
The England rugby player Anthony Watson has had injuries during his career, and he’s been candid about how stepping back - and cross‑training - has helped both his body and mindset.
"Being injured can take away more from family life than when you're fit,” says Anthony.
"When you can’t do what you love, it hits every part of your life."
His response? Integrating alternative forms of movement, like swimming and mobility work.
"During rehab I learned how important it is to move in different ways - swimming, stretching, even sauna sessions. It all helped me come back fresher and more balanced, not just physically but mentally too."
THE BENEFITS OF CROSS‑TRAINING
1. Injury prevention: new muscle groups protect weak spots from overuse
2. Strength gains: cycling boosts runners’ leg strength; swimming supports joint mobility for land athletes
3. Fresh focus: switching disciplines reduces mental burnout
4. Longevity: athletes who cross‑train are often less prone to long‑term breakdown
WHAT THE EXPERTS SAY
"Cross‑training builds athletes who are adaptable. It’s no longer enough to specialise - you need layers of fitness." - Dan Howells, strength and conditioning coach
"Rehab and performance blur together in cross‑training. It’s about preparing for the unexpected." - Aisling Daly, physiotherapist
THE BOTTOM LINE
Variety is the secret weapon. Athletes who mix it up don’t just train harder - they train smarter.
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