How to build cross-training into your marathon training plan

What is cross-training?

Cross-training, also known as cross-training, is a training method that combines your main sport, running, with other disciplines. Rather than focusing on one activity alone, the coach incorporates other sports into the training plan. The approach is increasingly popular among coaches and runners. Cross-training is not limited to endurance or recovery sessions. You can also use your secondary sports for high-intensity workouts.

The benefits of cross-training

If coaches and athletes are increasingly adding cross-training to their plans, it is because the method offers plenty of benefits. Varying your sports can improve your running performance, reduce your risk of injury and make training less monotonous.

Cross-training can help reduce your risk of injury. Here’s why. Running is a high-impact sport, with repeated loading on the body. Adding cycling or skiing, both low-impact activities, reduces the impact and strain associated with running while still allowing you to build training volume. That is particularly valuable for marathon runners. Cross-training is also widely used for recovery sessions. From a muscular standpoint, other sports develop muscle groups that are not recruited in quite the same way when you run.

Cycling, ski touring, mountain biking and swimming can also break up the monotony of training. Cross-training brings variety to your sessions and helps prevent burnout. Knowing how to practise other sports can be a useful fallback if you get injured and have to stop running. Depending on your injury, it may allow you to keep training even if you are unable to run for a while.

Which cross-training sports are best for marathon preparation?

Road cycling

Road cycling is probably one of the sports most commonly included in runners’ training plans. As a low-impact, non-weight-bearing activity, it is ideal for building low-intensity volume. Long rides can last longer than running sessions because cycling places less stress on the muscles and tendons. This helps you become accustomed to spending roughly as long at an effort as your marathon race time.

When the weather keeps you indoors, the indoor trainer takes over. Cycling is useful for developing endurance, but it can also build strength and target other intensity zones. You can include maximal aerobic power, strength, threshold and even VO2 max sessions. All of this has a valuable place in your marathon preparation.

Swimming

Like cycling, swimming is a low-impact, non-weight-bearing sport and is considerably gentler on the body than running. However, an hour of swimming usually feels harder than an hour on the bike at the same intensity. That makes it difficult to build large amounts of volume in the pool. Swimming is nevertheless a valuable addition to marathon preparation. It strengthens the upper body and core, while also improving breathing. Swimming develops respiratory capacity and teaches you to control your breathing, which is particularly useful for aspiring marathoners.

A few lengths as recovery after a hard running session are usually very popular with runners.

Strength training

Strength training is one of the key components of marathon preparation: strength training or physical preparation. The aim is not to build muscle mass, but to improve endurance and power while reducing the risk of injury. Marathon training is both long and demanding. To handle the workload and complete every session without getting injured, you need to strengthen your body and prepare it for the demands ahead.

Strength training is easy to incorporate into a marathon plan. You can also consult a physiotherapist or strength and conditioning coach to get the most from these sessions.

Other sports to add variety

You can, of course, vary your training with other sports such as yoga, cross-country skiing, ski touring or mountain biking. Each activity can develop different physical qualities or simply make training feel less repetitive. Choose the sports you enjoy and make them work for you.

How to add cross-training to your marathon plan

Choose the right activities

There are no inherently good or bad cross-training sports. Each activity brings different benefits. Not every runner has access to a bike, strength-training equipment or a pool. Adapt your choices to the resources available to you. Personal preference should also play a major role in deciding which sports to include.

Replace or complement running sessions

When you are injured, cross-training really comes into its own. If you cannot run or need to cut back on your running, other sports can help you continue your preparation without compromising your recovery. Pay attention to how your body feels. Do not persist with a cross-training activity that causes pain.

If you are healthy, cross-training can be incorporated in several ways: use cycling or swimming for recovery after a hard session. Use cycling or cross-country or ski touring to replace a long run occasionally and break up the routine. You can also replace a running interval session from time to time with a hard workout on the bike or indoor trainer.

Keep the balance with running

Cross-training will not running workouts. We recommend keeping your key marathon-specific sessions as running workouts. Cross-training should complement your running, not displace it. It is difficult to prescribe a set number of cross-training sessions per week because every training plan is different. As a rough guide, if you train six times a week, a good balance would be three to four running sessions, one to two cross-training sessions and one rest day.

Adding cross-training to your marathon training plan can improve performance when done intelligently. You will build a stronger overall base and reduce your risk of injury as you work towards your marathon goal.