How to cross-train for marathoners

The marathon is an extremely challenging event that requires a lot of dedication and a well-structured training programme. Many runners who have completed marathons often look for ways to improve their performance, and one popular method is cross-training. Cross-training involves incorporating different types of exercise into your training routine to target different muscle groups, prevent injury, and improve overall fitness. In this guide, we share how to cross-train for marathoners in a way that will effectively improve running performance.

What is cross-training for runners?

Cross-training for runners involves incorporating different types of exercise into your training routine, in addition to running. It can include activities such as swimming, cycling, strength training, yoga, and cross-training exercises. The goal of cross-training is to target different muscle groups and improve overall fitness, while also giving the body a break from the repetitive motion of running. By incorporating a variety of exercises, you can prevent overuse injuries and improve your overall performance.

Importance of cross-training for runners

Cross-training is important for runners because it helps to prevent muscle imbalances and overuse injuries. Running primarily uses the muscles in your legs, such as your quadriceps, hamstrings, and calves. By incorporating other activities, you can strengthen and condition different muscle groups that are not used as much while running. This can also help to improve your form, speed, and endurance. Weekly cross-training sessions are essential for maintaining strength and endurance, especially during periods when running may not be feasible.

Moreover, cross-training can also help to prevent burnout and boredom. Running can be a mentally and physically demanding activity, and constantly doing the same routine can become monotonous. By adding variety to your training, you can keep things interesting and stay motivated.

In addition, cross-training allows for active recovery days. It gives your body a break from the repetitive motion of running and allows for your muscles to recover and repair. This can help to prevent injuries and improve overall performance.

Prevents injuries and burnout

Injuries are a common occurrence among runners, especially when training for a marathon. By incorporating cross-training into your routine, you can reduce the risk of overuse injuries. For example, if a runner has weak hip muscles and only focuses on running, they may develop knee pain due to the increased strain on their knees. However, by including strength training exercises that target the hips, the runner can strengthen those muscles and reduce the strain on their knees.

Aqua jogging is another excellent restorative activity that mimics running without impacting joints and muscles, making it ideal for injury prevention and recovery.

Additionally, cross-training can help to prevent burnout. Training for a marathon involves a lot of miles and can become mentally and physically taxing. By incorporating other activities, you can give your body a break from running while still maintaining your fitness level. This can prevent burnout and keep you motivated throughout your training.

Improves running economy and endurance

Cross-training can also improve your running economy and endurance. Running economy refers to the amount of oxygen you use while running at a certain pace. By incorporating strength training into your routine, you can improve your muscle efficiency and reduce the amount of oxygen needed to maintain a certain pace. This can help you run faster and longer without getting as tired.

In addition, cross-training can also improve your overall endurance. By incorporating activities like swimming or cycling, which are low-impact exercises that target different muscle groups, you can increase your cardiovascular fitness without putting too much strain on your body. This can help you to run longer distances with less fatigue.

Best cross-training activities for runners

When it comes to cross-training, the possibilities are endless. However, the best cross-training exercises are those that are particularly beneficial for runners.

Strength training

Strength training is an important component of cross-training for runners. It helps to build muscle strength, improve running economy, and prevent injuries. Focus on exercises that target the muscles used in running, such as squats, lunges, and calf raises.

Swimming

Swimming is a great, low-impact exercise for runners. It works different muscle groups while also providing a cardiovascular workout. It can also be a great way to improve breathing techniques and lung capacity.

Cycling/biking

Cycling or biking is considered one of the best cross-training workouts for runners. It targets the leg muscles used in running, helps to build leg strength, maintain a high heart rate, and can also help to improve endurance while reducing impact on the legs.

Yoga/Pilates

Yoga and Pilates are great for improving flexibility, balance, and core strength. They can also be beneficial for injury prevention and recovery, as well as improving overall body awareness.

Elliptical (or Elliptigo)

The elliptical machine or Elliptigo can be a good alternative to running for low-impact cardio. It mimics the motion of running without the impact on your joints, making it a great cross-training activity for runners.

Walking and hiking

Don’t overlook the simplicity of walking and hiking as cross-training activities. They can be a great way to improve cardiovascular fitness, strengthen leg muscles, and give your body a break from running.

Other Sports

Participating in other sports, such as basketball, tennis, or football, can also be a fun and effective way to cross-train. These activities involve different movements and muscle groups than running, providing a well-rounded workout. Additionally, joining a spin class can be a great motivator for indoor cycling, offering the benefits of interval training by mixing up the session with intervals of pedalling faster and slower.

Creating a cross-training schedule

Incorporating cross-training into your running routine doesn’t have to be complicated. It’s important to listen to your body and find activities that you enjoy and that work well for you. Here are some tips for creating a cross-training schedule:

• Start small: if you’re new to cross-training, start by incorporating one or two days of non-running activities into your weekly routine.
• Mix it up: don’t be afraid to try new activities and mix it up. This will keep things interesting and prevent boredom.
• Balance your workouts: make sure to include a variety of activities that target different muscle groups, such as strength training, cardio, and flexibility exercises.
• Choose the right cross-training workout: selecting the right cross-training workout based on your individual goals and preferences is crucial for achieving the best results.
• Listen to your body: if you’re feeling fatigued or experiencing any pain or discomfort, take a break and allow your body to rest and recover.
• Don’t neglect your rest days: rest and recovery are just as important as training, so make sure to include rest days in your schedule.

By incorporating cross-training into your running routine, you can improve your overall fitness, prevent injuries and burnout, and become a stronger and more efficient runner. Get creative and have fun with your cross-training activities to see the best results.

How many days a week should a runner cross-train?

The amount of cross-training a runner should do depends on their individual training plan and goals. A general recommendation is to incorporate 1–2 days of cross-training into your weekly routine, in addition to your running workouts. Weight training, along with other activities like yoga and swimming, can help improve running performance, prevent injuries, and build muscular endurance.

However, this can vary based on factors like your current fitness level, the intensity of your running schedule, and any injuries or health concerns you may have. Remember, the key is to listen to your body and find a balance between running and cross-training that allows for proper rest and recovery while still progressing towards your goals. So, it may vary from runner to runner.

Cross-training for a marathon

If you’re training for a marathon, incorporating cross-training into your routine can be extremely beneficial. As discussed previously, it can help to prevent injuries and burnout, improve running economy and endurance, and provide a break from the high mileage of marathon training. It’s important to find a balance between running and cross-training that works best for you.

Here are some tips for incorporating cross-training into your marathon training:

• Focus on strength training: as the mileage increases, it’s important to maintain strong muscles and prevent imbalances. Incorporate strength training exercises that target the core, legs, and glutes.
• Mix up low-impact and high-intensity activities: alternate between low-impact exercises like swimming or biking and higher-intensity activities like interval training or sprints.
• Don’t neglect your long runs: make sure to prioritise your long runs and avoid scheduling cross-training on these days. These are crucial for building endurance and preparing for the marathon distance.
• Include rest days: don’t forget to include rest days in your schedule, especially during peak training weeks. This will allow your body to recover and prevent burnout.
• Stay flexible: be open to adapting your cross-training routine as needed. If you’re feeling fatigued or have any injuries, listen to your body and adjust accordingly.

Remember that every runner is different, and it’s important to find what works best for you. By incorporating cross-training into your marathon training, you can become a stronger, more resilient runner and increase your chances of reaching your marathon goals. So, it can be a game changer for anyone training for a marathon. Keep an open mind and experiment with different cross-training activities to find what works best for you and your body.

Benefits of cross-training for marathoners

In addition to the benefits mentioned above, there are many other advantages of cross-training for marathoners. These include:

• Reduced risk of overuse injuries: by incorporating a variety of activities, you can reduce the strain on your body from repetitive running movements.
• Improved muscle balance and stability: cross-training helps to strengthen muscles that may not be as heavily utilised in running, leading to better overall muscle balance and stability.
• Increased aerobic capacity: certain cross-training activities, such as cycling or swimming, can improve cardiovascular endurance, providing an additional boost to your running performance.
• Mental break from running: marathon training can be physically and mentally demanding. Cross-training gives you a chance to switch things up and prevent burnout from constantly running.
• Quicker recovery: low-impact cross-training activities, such as cycling or swimming, can help to promote blood flow and aid in muscle recovery after long runs or intense workouts. So, it can even improve your overall marathon performance.
• Overall fitness improvement: incorporating cross-training into your routine can help to improve your overall fitness, making you a stronger and more well-rounded athlete.

By including cross-training in your marathon training plan, you can experience these benefits and more.

Incorporating cross-training into your marathon training schedule

The key to successfully incorporating cross-training into your marathon training is to have a well-balanced and flexible schedule. Here’s an example of how you can incorporate cross-training into your weekly routine:

• Monday: Rest day or easy run (3-5 miles)
• Tuesday: Cross-training activity (45 minutes)
• Wednesday: Mid-distance run (6-8 miles)
• Thursday: Cross-training activity (45 minutes)
• Friday: Rest day or easy run (3-5 miles)
• Saturday: Long run (10-20 miles)
• Sunday: Cross-training activity (45 minutes)

This is just an example and can be adjusted based on your personal schedule and training needs. It’s important to listen to your body and make adjustments as needed.

If you’re looking for a structured marathon training plan that incorporates dedicated cross-training sessions, why not download one of our Coach the Run Marathon Training plans today?

Can you cross-train and run on the same day?

Yes, it is possible to cross-train and run on the same day. However, it’s important to consider your individual abilities and schedule when deciding if this is a good option for you. Some runners may find it beneficial to cross-train in the morning and then go for an easy evening run, while others may prefer splitting up their cross-training and running sessions throughout the day.

It’s important to keep in mind that your body needs proper rest and recovery, so make sure to listen to your body and adjust accordingly. Remember, the key is to find a balance and avoid overtraining while still making progress towards your marathon goals.

How to get the most out of a cross-training session

To get the most out of your cross-training session, here are some tips to keep in mind:

• Set specific goals: determine what you want to achieve from your cross-training session and structure your workout accordingly.
• Mix-up activities: don’t stick to just one type of cross-training activity. Incorporate a variety to work different muscle groups and prevent boredom.
• Maintain intensity: treat your cross-training sessions with the same level of focus and effort as you would a running workout. This will help you see results and improve overall fitness.
• Track progress: keep track of your workouts to monitor progress and make adjustments as needed.
• Recover properly: just like with running, proper recovery is essential after a cross-training session. Make sure to stretch, hydrate, and refuel your body after a hard workout.

By following these tips, you can ensure that your cross-training sessions are effective and beneficial for your marathon training.

Home workout equipment for cross-training activities

If you prefer to cross-train at home, there are many affordable and versatile equipment options available. Some popular choices include:

• Stationary bike: is an excellent low-impact option for building cardiovascular endurance.
• Resistance bands: great for strength training and targeting specific muscle groups.
• Jump rope: a simple but effective way to improve agility, coordination, and cardiovascular fitness.
• Yoga mat: useful for stretching, core work, and other bodyweight exercises.
• Dumbbells or kettlebells: perfect for building strength and adding resistance to your workouts.

With these basic equipment options, you can create a variety of effective cross-training workouts in the comfort of your own home. Remember to always use proper form and listen to your body while exercising.

Conclusion: check out our Coach the Run article “How Pilates can help runners“

Cross-training is a valuable tool for runners, especially when training for a marathon. It can help to prevent injury, improve overall fitness, and give your body a much-needed break from running. By incorporating cross-training into your routine and following these tips, you can become a stronger and more well-rounded runner. So next time you hit the gym or take a bike ride, remember that it’s not just a break from running, but an essential part of your marathon training.

Don’t forget to check out our article How Pilates can help runners on Coach the Run for more information on how cross-training activities like Pilates can benefit runners. In this article, Liz Patient, a certified Pilates Instructor from Pilates for Runners, explains how Pilates can improve running form, prevent injury, and increase performance.

So why not give it a read and see how incorporating Pilates into your cross-training routine can take your marathon training to the next level? Happy training!