If you are in the middle of training for a marathon, you’ve probably heard people talk about cross-training. It’s wise of you to switch up your routine and use other muscles outside of running. This strengthens your core and helps with your overall endurance. You’ll find that once you add in other ways to exercise, your running will improve and your overall health will benefit. I give you 14 ways to cross-train while logging those miles for your marathon training.
THE COUNTDOWN:
Marathon training is not for the faint of heart. But for those of us who are working on the character trait of perseverance, training for a marathon is a great test of endurance. I began my running journey over a decade ago and aim to run at least one full marathon and one half marathon a year. I'm a huge fan of running marathons and love the physical and mental challenge. Join me in my countdown to 26 miles!
Marathon training is in full swing!
ACTIVITIES:
1. CYCLING: Perhaps you already own the spandex and helmet and are already cycling on your off days - kudos! I’d encourage you to join a cycling group. Riding your bike within a group is not only a great way to gain community, you’ll pick up some tips and tricks, as well as some extra motivation to get outside on your non-running days. Cycling is a great source of cardio! Keeping your heart rate up with help your endurance, which will pay off on race day. Not into braving the elements? Check out a spin class at your local gym!
2. BIKING: If you’re like me, you ride your bike for the fresh air and extra exercise. I’m not an avid cyclist yet. I don’t own spandex from head to toe nor do I own the top of the line bike. However, I LOVE to go for a bike ride. Some days I take my time and work on my endurance. Others, I see how fast I can ride in a set amount of time. Biking continues to work on those leg muscles, but it actually focuses on muscles that running doesn’t use with every stride. Also a great source of cardio, it helps to switch up the routine when you need a chance of scenery. When I find myself getting bored with the routine of long runs, I hop on my bike for a change of pace.
3. ROLLERBLADING: I have yet to see a person rollerblading on the trail that isn’t grinning from ear to ear. How can you not smile when on a pair of rollerblades? Instead of pounding the pavement, you’re giving your joints a slight break with gliding strides. Be careful as you are out and about! Watch for uneven pavement and stray rocks or sticks. Don’t forget to wear your helmet!
4. YOGA: After a stressful day, yoga is a great way to just slow down and relax. I have found that some days, the mental game of keeping everything in order can be exhausting. In order to keep my mind in check, I love to use my yoga time by setting an intention for that class. What do I need to focus on in that moment? What should I let go? Not to mention, yoga focuses on lengthening your core and stretching muscles that will help you recover faster from those tough runs.
5. WALKING: I often forget that just walking can help your body. You are technically using those same muscles that you would on a run, but it is not as intense. In fact, I usually end each run with a short week. It helps me recover from a run without an abrupt finish. Waking is a great exercise for an off-running day and may allow for more conversation than a typical high-intensity run. Grab your friend -- or your dog! -- and slow down enough to enjoy the environment around you. Fresh air soothes the soul.
6. PILATES: One of my favorite ways to get in a quick strong workout is through pilates. Pilates helps tone your muscles and improves your strength and flexibility. You can do this in a studio using reformers that help contract your muscles or in your living room using bands or a yoga mat. Join a studio or search for a workout on YouTube that provides at least a 30-minute workout that focuses on a specific muscle group or even your whole body. I do this on my off days from running to give my body a break from the pounding of pavement, and I have definitely seen the results!
7. TRAIL RUNNING: Even as an avid runner who loves the time outdoors, sometimes running the same path day after day can become monotonous. For those who want to keep up the cardio but want a change of pace, pick up trail running. You get the same benefits of running, but it has been said that trail running can provide better strength training due to the varying terrains of these runs. It also keeps your mind active because trail running challenges one’s coordination and balance. Think of your time outdoors as an adventure as you jump over fallen trees, dodge rocks, and run between the trees. Take caution though - you will need to be alert. It’s invigorating, but you’ll need to watch where you foot lands with each step.
8. WEIGHT LIFTING: BONUS: strength training can only improve your marathon time. Think about it: the stronger your muscles, the better you will perform. You can do this by lifting weights on your days off, rotating between targeting specific body areas or working various muscles to complete a full-body workout. Feel free to get creative! Instead of using machines in a gym, try working with weighted ropes or even free weights. There are lots of benefits for weight lifting including burning calories and increasing the muscles around your core. It’s also a great way to reduce your stress and improve your mood.
9. SWIMMING: I often forget how great of a workout swimming is! Do you remember spending all day at the pool when you were a kid? If you were like me, you came home exhausted and slept so well. It’s because swimming works your entire body! Swimming can keep your heart rate up while eliminating the stress of constant impact like running. Instead of pounding the pavement over and over, swimming allows you to build up your endurance without impacting your knees. If you try swimming, set small goals for yourself. This will help tone your muscles while building strength.
10. BARRE: MY NEW FAVORITE! Barre has a foundation in ballet, as this exercise focuses on small movements that strengthen your core. I’ve always loved dancing, so this workout has always been attractive; however, you do not have to have any dance experience to incorporate this into your routine. When you go to a class, you’ll often see a barre in the room, but don’t worry — you don’t need to come to class in a leotard or even do a pirouette. The focus is on your core, as you perform small movements to various body parts by moving that body part ‘up a inch’ and ‘down an inch’. These small movements really help tone your muscles, while improving your balance and flexibility. Give it a try!
11. ROCK CLIMBING: If you love adventure, you should check out rock climbing!! One of the coolest benefits of rock climbing is that it improves your mental health. It is a great stress reliever after a rough day. You have to use your mind to focus on your grip and balance, clearing your mental state and pushing aside all the worries of the day. Not to mention, rock climbing is a full body workout. It is a great source of cardio that increases your heart rate with a calorie burn that is equivalent to running an 8 to 11 minute mile. WOW!
12. HIKING: I have recently learned to love hiking. Don't get me wrong -- I am not one of those of those gals who loves to carry a tent on her back or pack all of the essentials in my super-cool backpack. Total truth: I like having a toilet to pee in and prefer not sleep on the same ground as snakes. Oh, but that fresh air! Being surrounded by tress and every shade of green brings life to these bones. The anticipating of seeing wildlife and and choosing to be aware of your surroundings allows for an adventure at every corner. Benefits? Hiking builds strength in your glutes, quadriceps, hamstrings AND the muscles in your hips and lower legs. It also strengthens and relieves your mind. 13. SOCCER: Let‘s face it—you do lots of running in soccer. Great news: it’s an ideal way to perfect your interval training. Interval training focuses on bursts of higher intensity that gets that heart rate up. Combined with periods or rest or slower bursts of energy, this method helps the overall strength of your heart. In soccer, you are constantly shifting between periods of rest, walking, running, and sprinting. Not to mention—soccer is a perfect way to feed your competitive side while allowing for a different take on running. 14. PADDLE BOARDING: Paddle boarding is a wonderful workout for your core. It focuses on balance and precision while allowing a change of scenery that shifts from the land to water. It exercises your whole body in such a way that it strengthens your arms, legs, and core. Utilized in a non-stress environment, it can be great for your mental health and is the perfect low impact workout for your non-running days. Check out your local state park for information, as most have begun to implement paddle boarding programs and enjoy bringing in the community.
Get outside and run those miles! You can do amazing things!
