Question about Cross-training for marathoners

sandgrass
sandgrass Posts: 9 Member
in Fitness and Exercise
I am in month 3 of a 7 month program for the full marathon. I start cross-training one time a week on Sundays in a week or so.

My questions is what is your recommended cross-training workouts? I have a couple of friends that want me to join them in their spinning classes. Seems a touch intense for cross-training right when the weekly mileage picks up significantly in the marathon training.

Input or ideas?

Replies

  • LeenaRuns
    LeenaRuns Posts: 1,309 Member
    OMG, I did spinning once and practically died! I agree--a bit intense if you're running that much. I'd say biking, elliptical, or take a class like kickboxing.
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    Check out

    http://www.runnersworld.com/training/workouts

    for some ideas.

    As a runner your first focus (other than running) should be on strength training that relates to injury prevention (hips & glutes) as well as core but you should also consider biking, rowing, swimming etc as they also promote all 'round fitness, are low impact (so they don't impede your recovery from longer runs) and keep boredom at bay.

    Consider what triathletes do - run, bike & swim (as well as strength).
  • sandgrass
    sandgrass Posts: 9 Member
    Swimming seems to be at the top of the list. Spinning is just so hard....well if you cheat it isn't....but I hate cheating when spinning--I like to go all out when working out.

    Biking unfortunately is not an option for next few months for me (weather/snow).

    Thanks for the ideas so far.
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    Swimming seems to be at the top of the list. Spinning is just so hard....well if you cheat it isn't....but I hate cheating when spinning--I like to go all out when working out.

    Biking unfortunately is not an option for next few months for me (weather/snow).

    Thanks for the ideas so far.

    If you already have a bike have you considered an indoor trainer for it?
  • mlb929
    mlb929 Posts: 1,974 Member
    I used Brazil Butt Lift for my last marathon - it's great for hip and glute weaknesses which runner's are famous for which cause injuries from lack of strength or overuse. After PT for knee pain, I realized how important my cross-training was. For several half marathons, I did P90X2 - it's a strength and balance program that doesn't have much cardio in it. It was perfect for those non-running days, I also could successfully do it on the same days I ran. The biggest error I found was following programs that running was the main focus. My new program I use I bike 2x per week, run 3x per week, and cross-train 5 days a week, a day of yoga and a full rest day.
  • dorianaldyn
    dorianaldyn Posts: 611 Member
    A seven month program? That's long. The training program I'm doing is 4 months and starts in January. For cross training, I plan to do a lot of swimming as well as cycling (either on my mountain bike or in my basement on my spin bike, weather depending). I'm also planning on incorporating a lot of yoga, but I won't count that as cross training - I just know I need to do that to keep myself healthy during the process. I'm even thinking of bringing back the 1990's and getting myself some rollerblades, haven't decided on that one yet though.
  • Zaria_Athena
    Zaria_Athena Posts: 56 Member
    I love swimming and yoga.
  • CarsonRuns
    CarsonRuns Posts: 3,039 Member
    A seven month program? That's long.

    Depends on where you start. If it's couch to marathon, 7 months isn't long enough in my opinion. If it's for someone that has a 40+ mile per week base for 3+ years, then it's pretty dag gone long. :)
  • scottb81
    scottb81 Posts: 2,538 Member
    The best cross training for running is probably #1 - pool running and #2 - cycling. Both work the legs similar to running and help build aerobic capacity without the injury risk associated with running on pavement.

    So, spinning would be a very good cross training workout.
  • ejwme
    ejwme Posts: 318
    I ride my bike for cross training once a week, even in the winter (road are typically clear, and if it's super bad studded tires are pretty cheap, your LBS can swap them out - you'll have the best traction on the road). Just watch your energy levels to make sure you're actually recovering, and make sure your rest day is a real rest day. so don't go out and, oh, chop wood all day on your rest day - trust me, that's not rest (I actually had to argue with someone over that recently - still boggles the mind)... though it might not be bad cross training, come to think of it.

    I'd steer clear of things like soccer, basketball, raquet or hand ball, tennis, and other things like that, though. They're awesome sports, but the side to side is just asking for a training-killing twisted or sprained joint of some kind.

    I thought triathlons were just cross training for marathoners, anyway.
  • dorianaldyn
    dorianaldyn Posts: 611 Member


    I thought triathlons were just cross training for marathoners, anyway.

    Ha! Love this. Never thought about it that way!
  • sandgrass
    sandgrass Posts: 9 Member
    It is indeed couch to marathon. Well, I do have a base in running but quit for a full year. Seven months is pushing it but, so far it is working out great. We will see in the end. I just want to stay injury free (heel)---this time around so, I am slowly building it up. So far so good.

    Thanks for all the great ideas so far, it is helpful and, that's why I asked.
  • LauritaS767
    LauritaS767 Posts: 71 Member
    I've run four half marathons this year, and I'll tell you, while swimming is great, I'm encouraging you to do some form of strength training. Include moves for your hips, glutes, quads, back, and even some lower leg and core. Then balance it out with stretching. Do not stick to just cardio,building muscle can help burn fat, make you leaner, and also make you faster!
  • sandgrass
    sandgrass Posts: 9 Member
    I hit the bowflex pretty good 5 days a week. I go high reps in sets of 6. It has helped noticeably. It is in my office so, its easy to do a bunch everyday. I work every once in a while too.

    I do no strength training for my legs. I probably should....just don't want an injured muscle from it.

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