Training for a marathon requires specific, targeted workouts that require you to be in top physical shape even before your begin. According to the Sports Fitness Advisor, running 26.2 miles in a race places unique demands on your body; even if you are accustomed to regular physical activity, you still need additional workouts aimed at preparing you for the rigors of the long-distance run. A variety of techniques can get you in shape for a marathon and can include using fitness equipment such as elliptical trainers in addition to regular running.
Planning
Training for a marathon should begin at least six months prior to the race, according to the Sports Fitness Advisor website. You should be able to easily run or jog 2 miles before you even begin training and be able to comfortably run 15 miles at least three weeks before the marathon race. The 26-week schedule gives you enough time to gradually increase the intensity of your training without over-training and risking injury or fatigue. The level of training should vary from week to week to avoid burn-out and stressed muscles. Elliptical trainers are ideally suited to variations in intensity because the settings can easily be changed and modified as needed.
Features
Elliptical trainers can provide all the training you need to prepare for a long race when combined with regular running. They engage the leg muscles with the pumping action required in much the same way as cross-country skiing or stair-stepping exercises. Because an elliptical trainer is a low-impact cardiovascular training machine, you can prevent overuse injuries more effectively and reduce the chance of getting hurt before the race.
Benefits
An elliptical trainer provides a number of benefits to runners in training for a marathon. In addition to the low-impact benefits, elliptical trainers simulate many of the motions you utilize when running. They can be used year-round regardless of the weather to maintain your aerobic endurance. Settings on elliptical trainers not only can adjust for speed with greater resistance, many machines are capable of being adjusted to various angles, simulating hills or inclines you may encounter in a 26-mile race. The smooth circular motions of the elliptical also provide a safe training module to prevent back stress and strain.
Variables
Cross-training by using an elliptical trainer and other forms of fitness coordinated with your running can help to keep you from getting burned out or bored in the six-month training period you should set aside before the race. According to the Marathon Training website, as long as you don't include sports or exercises that put your back, shins, ankles or legs at risk, you can train for a marathon with a range of activities. In addition to long periods of time on the elliptical, you also can use the machine to warm up your muscles before you engage in strengthening routines. Since the elliptical provides a full-body workout when you use the poles on most machines, you can rely on it for the bulk of your cross-training or mix it up with other activities such as cycling, swimming or rowing.
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