1. Switch it up
Marathon cross training has long been known to provide runners with an alternative way to strengthen and prepare the body. Any marathon training schedule should take into account time for resting and other activities to avoid injury, boredom and the potential to decrease marathon run time. Myths and mistakes surround how to properly work cross training into a marathon training program, so educate yourself fully before you start.
2. Cross Into Cardio Alternatives
There are some aerobic activities you should stay away from. Anything that requires a sideways movement, like tennis or basketball isn't a good part of your training program, since the risk of injury is greater. Of course, walking and easy jogging are always good cross training exercises. Swimming and cycling are superior choices because they're highly cardiovascular and use the complementary muscles you use when you run.
3. Be a Musclehead
Anyone who avoids lifting weights during a marathon training program is missing out on important injury inhibition and overall cardiovascular health. People also forget that sprinting is anaerobic and an important part of conditioning the runner's body. Building upper-body strength is important to lessen fatigue and reduce stiffness; this is especially important late in the marathon. It also increases balance and gives you a better capability when powering up a hill. Training the legs compensates for the runner's propensity to develop the hamstrings and calves at a faster rate than the quadriceps and shins. Stronger legs also protect against injury. Don't forget to train the abdominals to ensure good posture and running form.
4. Get Water Logged
If you're uneasy about trying another exercise, run in water. Purchase a good pair of water socks and do laps up and down the pool for resistance. You can even incorporate weight training by using water weight equipment. Remember to keep your abdominals tight and stretch thoroughly before and after training. Water gives a full body resistance and is a hard workout prone to injury. Focus on keeping your movements fluid and free from jerkiness.
5. Pencil it in
Some proponents of cross training advise running only three days a week and cross training the rest. If you minimally cross train, do it on the day after your long run. Weight training should be a separate workout; don't do it before or after a run. If you run the same day, give yourself at least five hours of rest in between. Also, if you're fatigued, you can cut out your cross training workout, but balance it out by cutting a run instead of the cross train the next time.
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