Pace Setter : January 2026

Does shoveling count as cross-training?

Does shoveling count as cross-training? by Megan James, PT DPT

 

Winter is here, and with that comes snow … and shoveling! Some days the roads are just not clear enough for an outdoor run or you feel drained after the snow clean-up, and you might be tempted to count shoveling as cross-training … but does it actually get the job done? 

Let’s start with defining “cross training”. The most basic definition of cross training is an activity that is outside of your normal activity that is used to accomplish a similar benefit. For distance runners, that typically comes in the form of cycling, swimming, or cross-country skiing – something very aerobic in nature. It would not include lifting weights or doing yoga because they do not elicit the same cardiorespiratory response as the aerobic activities, even though they are necessary components of a comprehensive training plan. One exception to this might be a circuit-style strength training class, which tends to be slightly more aerobic and less truly strength-focused. 

Since we are distance runners looking to simulate a similar cardiopulmonary response, we should look at our heart rate and rating of perceived exertion (RPE). Check out your heart rate data during a regular run, an interval workout (e.g, 5x3 minute or 12x400m), and a sustained moderate-hard effort (e.g., 20-25 minute tempo run, or a race). If you don’t have a heart rate monitor, you can take your pulse manually at different points on these runs. Answer these questions to get a sense of what each type of run entails:

• What is the average heart rate during your run?
• What is the peak heart rate during a workout or race?
• How long does it take to recover? (In a workout, you can compare to what your heart rate was during warm-up, not a true resting heart rate). 
• RPE: How difficult did the run feel on a scale of 1 to 10? For reference, a regular easy-effort run should be 2-4/10; marathon pace 4-6/10; tempo 7-8/10; 5K-3K effort 8-9/10; end of race 10/10

The next time you need to cross train, you will have some data for comparison! Using the RPE scale is the most useful across multiple disciplines because it takes into account a variety of factors including weather, sleep, hormonal shifts, stress levels, and nutrition, rather than being strict on objective data like pace or heart rate. Heart rate may also not be consistent across activities; for example, it will be higher on an arm ergometer versus leg-based activity, and it will be lower in the pool due to the water pressure altering blood flow. RPE is a great tool here!

So, where does shoveling fall on the spectrum? Honestly, this probably depends on what type of snowfall we have! If it’s light and fluffy, you might be able to sustain a heart rate and RPE similar to a regular run if you power through the driveway in one fell swoop. If it’s wet and heavy, you might be able to capture some type of interval or sprint workout, like 10x 10 seconds hard + 1 minute easy. And of course, be mindful of how you’re shoveling: use your legs primarily for the lifting (your arms are really just an ancillary body part used to hold on to the shovel); and take small steps to move the snow versus forcefully throwing it across your body. 

I’m sure we can all agree that nothing is the same as going for a run, but some days we just need to think outside the box. Whichever method you choose for cross training, do it intentionally and be sure to include it as part of your overall energy output for the day or week. And remember, spring PRs get their start in the winter! 

Megan James, PT DPT, USATF-L2 of Immersion PT, PLLC

http://megan@ptimmersion.net
http://www.ptimmersion.net