Cross Training For Marathons
The Do's and Don'ts of Cross-Training
By
Art Liberman
of
State of the Art Marathon Training
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Over the past few
years, runners of all abilities have discovered
the many benefits of cross-training as a means
to enhance one's total conditioning and running
performance. Yet despite its recent popularity,
some runners still wonder why they should
participate in other aerobic activities if the
central purpose of marathon training is to
complete a 26.2 mile event, not a
triathlon. | |
| Although cross-training
can provide numerous benefits for those aspiring
to run a marathon (see below), too much of a good
thing can be counter-productive and detrimental to
one's marathon training and participation in his
or her chosen event. For example, partaking in
certain cross-training activities on a scheduled
rest day may leave one tired prior to attempting
an important training run such as a long run.
Furthermore, some cross-training activities can
actually increase the likelihood of an injury,
particularly during the mileage build-up stage.
This in turn may prevent a runner from completing
the training necessary to participate in, and
finish a marathon. After reading this section, I
hope you will pick and choose your cross-training
activities carefully and schedule these sessions
to enhance, rather than detract from your marathon
training.
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Benefits and Purposes of
Cross-Training
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Adds variety to your training and
decreases the chance of burnout |
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Can
occasionally be substituted for "easy day"
running (as an aerobic workout) |
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Can
serve as an injury
prevention measure - Certain activities such
as cycling can strengthen related muscle groups
and soft connective tissue. |
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Provides extra fat
burning |
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Increases upper body strength - This
is very important late in a marathon as neck and
shoulder muscles often become fatigued. Upper
body strength is also important in ascending
hills. |
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Precautions and
Considerations
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Cross-training is not
intended to replace running - In
other words, don't substitute a three hour run
with a three hour bike ride. This is the concept
of sports specificity (as a three hour bike ride
won't provide the training effect needed to run
a marathon). |
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Refrain
from lateral, stop and go, and bounding
sports
- It is crucial that
you refrain from the following sports as doing
so can traumatize the soft connective tissue
that surrounds the knee and ankle regions:
Tennis, racquetball, basketball, soccer,
volleyball, and aerobic dance. While this is not
an exhaustive list, use common sense when
deciding whether to add certain sports to your
fitness
regimen. | |
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Rest
Days - At least one
day per week should be scheduled for a complete
leg rest day. This is particularly important
prior to your long run as it is crucial to be as
rested as
possible. | |
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Stretching - Stretch after warming up and in
particular, after working out in any manner.
Also refer to Stretching
for more
information. | |
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Benefits
of Specific Sports
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The following are
great cross-training activities
which will
enhance your marathon
training:
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Cycling - Cycling exercises related muscle groups
such as the quadriceps and shins, both of which
don't develop as rapidly as the calf muscles and
hamstrings. Cycling also strengthens the
connective tissue of the knee, hip, and ankle
regions, thus reducing the risk of injury. After a
stressful run, cycling also loosens fatigued leg
muscles. A couple of things to remember: Don't
cycle on a scheduled rest day. Since it's much
more difficult to run after cycling, run prior to
heading out on your bike. Finally, always wear a
helmet and leave the Walkman at
home. | |
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Swimming -
For the compulsive athlete,
swimming is one of the best cross-training
activities to add to his or her regimen. Swimming
enables a
runner | |
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to give tired leg muscles a
breather while at the same time, provides an
excellent upper body workout. Additionally, water
provides a therapeutic effect for all muscle
groups. While gentle kicking alleviates some
muscle soreness and fatigue, avoid using the
kickboard for hard kick sets on your running rest
day. | |
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Deep Water Running -
This cross-training activity is
just what the doctor ordered for the
rehabilitation of many running injuries. Because
there is no shock from foot strike, water running
is a great alternative to a mid-week "easy day"
run. While it is possible to run in the water
without floatation aids, find a pool that has
these devices (e.g., vests, belts, etc.) to make
your workout easier. |
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Egrometer (Rowing) Machine
- This is another
great activity that can be done on a rest day. It
strengthens the hips, buttocks, and upper body
while sparing the legs of heavy
pounding. |
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Nordic Track Ski-Simulator
Machine - This is a
great workout that enhances cardio-vascular
fitness while strengthening both the legs (and
sparing the pounding) and the upper
body. | |
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Versa-Climber and
Stair-Master - While
these cross-training activities offer great
cardio-vascular workouts, they do provide vigorous
leg workout and thus, should not be done on
scheduled leg rest days. |
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Weight Training -
See separate section on Weight
Training for more information. |
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Walking - This is a very under-rated activity
which provides great therapeutic benefits
following a long run or speedwork. While walking
is not intended to be substituted for an easy
running day, a relaxed two - three mile stroll is
a great way to loosen up the legs the day prior to
a big race. Depending on the type of injury,
speed-walking is a great rehabilitation activity
to maintain cardio-vascular
fitness. |
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 Portions copyright © 1999 . All rights reserved.
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