Runners: should you try to be a “hybrid athlete”?

Athletes in many other sports use running for fitness, but becoming a great runner requires a lot of one thing: running. Some argue that training only for long-distance running creates a one-dimensional athlete, which raises the question: can runners benefit from being a “hybrid athlete”? In other words, should you be mixing up your training with other sports and activities?

What is a hybrid athlete?

A hybrid athlete is someone who excels at multiple sports or activities. One often-cited example of this is former U.S. Olympic marathon runner Ryan Hall. After retiring from professional running, Hall became a weightlifter, which not only resulted in striking changes to his physique, but also introduced him to a completely different aspect of athleticism.

Should distance runners be hybrid athletes?

So should long-distance runners strive to become hybrid athletes? The answer depends on your goals and preferences. If your primary goal is to achieve a sub-elite personal best in the marathon, you won’t likely have much time for other sports–and you wouldn’t want to risk injuring yourself in a way that would prevent you from running. It’s important to point out that Hall didn’t seriously get into weightlifting until after he had retired from competitive running. He continued to run, but not in the same way, or with the same focus, as before. Had he tried to excel at weightlifting when he was still running professionally, he likely would not have had the same success–at either sport.

Why? Because running, particularly long-distance running, requires a specific set of physiological adaptations, such as continually striving to improve aerobic endurance and running efficiency. Focusing on building big muscles would divert the body’s resources away from these running-specific adaptations, potentially hindering performance improvements in running.

This is an important consideration if you’re trying to compete on the world stage like Hall was. But if you’re a recreational runner who is curious about other sports, participating in activities that force your body to move in different ways (such as basketball, tennis or golf) certainly has the potential to improve your athleticism and health, while potentially also reducing your risk for overuse injuries.

Finding the right balance

Regardless of how competitive you are, if your main goal is to get faster or improve your endurance, running should still be your primary focus. Finding the right balance between running and other activities can be difficult, but it is possible with some planning. One way to get the best of both worlds is by choosing an “off season” wherein you spend less time running and more time doing other things. 

For example, during marathon training, your main focus should be running, and all other activities should only be done in a way that complements your training. After the marathon, it’s a good idea to plan for some time off, where you get in the weight room a little more, or try out some different sports to give your body a different stimulus. This will both reduce your risk for chronic overuse injuries and prevent burnout.

The bottom line

Becoming a hybrid athlete offers long-distance runners an opportunity to broaden their horizons, improve overall athleticism, and potentially enhance performance, but it’s important to maintain the appropriate balance. Whether you embrace the hybrid athlete concept ultimately rests on personal aspirations and individual circumstances. The goal should not solely be about excelling in multiple disciplines, but rather adopting a holistic approach that benefits both your physical fitness and long-term health.