Training for a marathon can be tough, both mentally and physically.
And sometimes the thoughts of getting up to do yet
Another run can actually be more than we can bear.
But there is something that you can do to spruce up your training plan that can
still help you move closer to your marathon goal.
Could this be the year that you reach your dream time goal and get a brand new
personal best? Well, we might just have the secret for you and believe it or not
it does not involve any more running. Yes. Keep watching
right to the end
because Rick and I are going to be taking you through all the secret tips you
need. But first up, please do hit subscribe and tap the bell icon
so you get notified when we upload new videos all about running,
which we do every week.
Perhaps it's time to consider cross-training to mix up your marathon training.
So cross training is simply mixing up your running by adding in other disciplines
to your training program. This can come with a number of benefits.
Cross training can improve your cardiovascular fitness and endurance, something that's
essential for running a marathon.
Mixing in other disciplines can put more focus on strengthening muscle groups
that are neglected during your running training,
which can also help prevent injury.
And it can give you a mental break from running,
which at some point you're going to need. One non-running day might be
all you need to keep things fresh and mix it up.
Perhaps swapping out one of your easy runs for another activity could be the
best thing for your training.
The best way to choose what discipline to add into your training is to consider
your goals.
Not all cross training is created equal and different disciplines can offer you
different training stimuli.
A lot of us naturally think of cross training as heading to the gym and lifting weights,
but don't be afraid to think outside of the box because there are some great
sports out there that can support your running. Although
this might seem surprising,
walking can be a great way to build your endurance. After all, it is still time on
your feet,
just at a much slower pace. Building in some regular hikes might be a
great way to build your endurance while taking in the views at a bit more of a
gentle pace than your regular runs.
If you want something that gets your heart rate up a little bit higher, speed
walking could be different enough to your running training while still building
your endurance and mixing up your routine or add some hilly walks in.
Hills always get your heart pumping.
Are you looking to help improve your breath work?
Adding in a regular swimming session could be just the thing you need to become
more in tune with your breath. Swimming has many benefits,
including improving your lung capacity and aiding with recovery as well as being
very low impact compared to running. Before I started running,
I was a synchronized swimmer and was surprised at how naturally breath work came
to me. When I started to run, looking back,
it was cross training that really helped.
Cycling uses a similar leg movement to running, but like swimming,
it's a lower impact sport that takes some of that pressure and stress from your
joints. It's a great cardio workout,
but give some of those joints and muscles a well-needed rest. Adding,
cycling into your routine can support the cardiovascular fitness that you've
been building up through running without actually running itself.
The upper body is an area that can be forgotten about during marathon training,
but it's an area that will get fatigued on the day.
Are you looking to increase your upper body strength?
The go-to thought for increasing strength is weightlifting,
but there are other options too. Sports like climbing can be a
great fun way to boost that upper body strength without regularly weightlifting.
Did you know that the focus on footwork in climbing also benefits your lower
body strength?
Perhaps this sport could give you everything you need for marathon training.
Adding some plyometrics into your training can help you increase your maximum
strength. Yes, drills, jumps, and gym exercises are the more conventional way,
but did you know that a fun way to weave this in could be trying another sport
altogether? Could you join something like a local volleyball team?
Volleyball uses your hips, glutes, quads, hamstrings, and carves,
and a game or two can be used to improve your plyometric capability.
There were also sports that can be used to help improve your recovery times in
between runs. Activities like yoga, not only how you focus on breathing,
but also on your flexibility, and can be used to stretch out your muscles and aid recovery.
A light yoga session built in regularly might be just what you need to keep your
muscles happy and your legs ticking over.
So now you've found an exciting new sport.
It can be tempting to weave it into your training regularly,
but don't get too carried away.
Remember the goal is to run the marathon and your other disciplines are there to
further this goal. Too much and your training becomes counterproductive.
It's important to have additional training as secondary and not take on too much.
Running comes first. A 30 minute
swim is not the same as a 30 minute run. While mixing up your training a bit
it is still important to keep a mixture of speed runs, long runs, and easy runs
as you build up to the big day.
Your cross training is there to supplement your running, not replace it.
Although sometimes if you're fatigued or worried about aches and pains,
you could look to play it safe with a lower impact replacement.
Cross training is there to give your joints and muscles a rest from the impact
of running while still working on areas like cardiovascular fitness,
which can help to improve your running.
Try to avoid adding high-impact sports like football and rugby,
which could risk injury from heavy contact or constant changes of direction.
With this in mind, it's also important to make sure you schedule in rest days.
Just because you aren't running doesn't mean you are resting.
Rest days are crucial to recovery and repair while you are building up those
miles. Whatever you do, do not sacrifice
them. Everyone is different and every individual body needs different things.
Don't be afraid to get creative and test out a few different sports.
Different disciplines
will benefit different people. At the beginning of your training,
try out a few different things to see what works for you.
It's worth noting that it might take a while to adapt to a new sport or activity
using different muscles and movements.
So you might want to consider dedicating some time to finding the perfect sport
for you during your off season to find out what's best to build into your
training longer term.
Cross training will be most beneficial when it is lower impact,
as it can push your body without adding pressure to the same muscles and joints
over and over again. When you're choosing what to add into your training,
try to choose something that will give your running muscles a rest while
improving your overall fitness.
One of the best things about cross training,
is there are lots of sports out there to help you keep fit and build you up when
you're coming back from injury. For those of you who don't know,
I'm currently in a period of rehabilitation from knee surgery and I've had to
change up my running routine. Although it's been so hard not being able to run,
I've been really pleasantly surprised at the options out there to keep me fit
until I'm ready to run again.
I've built in cycling to my routine to keep my fitness up.
And I've been pleasantly surprised at how much I can do without impacting my knee
at all. And
if you are looking to come back from an injury,
there are plenty of options for you too. Consider a pilates session or
building up your strength through yoga.
There are plenty of ways to keep active and stay fit whilst waiting to get back
out on your run. Our video,
the most effective cross training for runners goes into this further
if this is for you.
If you want to add in a non running workout,
your routine without spending lots of time investigating a new sports,
don't worry. The Running Channel has got your back.
We have a number of at-home workouts with a sole focus of improving your
running. These workouts have a number of strength-building exercises,
as well as cardio to help you reach your running goals, but be warned
they're not easy. So Anna, now we've had a look
at all the awesome sports out there.
Are you going to be adding some cross training into your marathon plan?
Well, Rick, you know, I love a cycle and I love a swim,
but what about you at home?
Are you going to try out our epic home workouts or maybe you want to learn a bit
more about cross training or have you got any tips for our community or any
questions for us?
Let us know in the comments below and we'll see you next time here on The
Running Channel.