By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified run coach

Marathon cross training exercises can help prevent injuries, improve your strength, and help you cross the finish line strong. Whether you’re a beginning runner or an experienced marathoner, doing regular cross-training workouts boosts your fitness level and conditioning. There are many different types of cross training exercises, and some are more intense than others. The best cross training exercises for marathon runners have low impact, giving your body a break from the strain of running. After over 10 years of coaching runners, these are my top picks for cross training workouts to help you slay your next marathon.

If you need a marathon training plan, check out the Runstreet Training Center for marathon programs geared toward different levels of endurance runners, from newbies to advanced marathoners. If you need a Customized Marathon Training Plan designed just for you by a professional trainer, I got you covered.

Benefits of Marathon Cross Training Workouts

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Training for a marathon places a lot of demands on your body and mind. Cross-training activities - which encompass a wide range of exercises outside of running - can help give your body a break from running while improving your fitness level and running performance. Here are some of the biggest benefits of marathon cross training workouts:

Stronger athletic performance. Cross training can strengthen muscles that may be underused or not used at all by running. Exercises such as swimming and resistance training strengthen different muscle groups than running, helping you to become a better athlete. In addition, cardio workouts like biking, swimming, or walking improve your cardiovascular fitness.

Better running form. By improving your fitness level and strengthening different muscles, marathon cross training will improve your running economy and efficiency.

Reduced risk of running injuries. Adding cross training workouts to your program gives your joints and muscles a break from running, cutting down on your risk of overuse injuries.

Adds variety to your training program. Cross training exercises give your body and mind a break from marathon training. At least one day a week of cross training mixes up your routine, making training more fun.

Best Cross Training Workouts for Runners

These are my top picks for marathon cross training workouts to help you become a stronger athlete while cutting down on your injury risk:

1. Walking

Walking is an excellent form of cross training that is low-impact while giving you a cardiovascular workout and strengthening your leg muscles. Whether you enjoy hiking on trails or walking on city streets, adding walking to your marathon training gives you active recovery time while reducing your risk of injury.

You can also walk between intervals when you’re doing interval training workouts for low-impact recovery from your intense running pace. Active recovery with walking stimulated blood flow while putting less impact than running on your joints and legs.

Related Post: 15 Benefits of Walking for Runners

2. Strength Training

Strength training is essential for all runners. Strength training - also called resistance training - uses your body weight, resistance bands, or weights for resistance to strengthen your muscles. I recommend that runners do at least two strength training workouts per week to become stronger athletes and enjoy the many health benefits of strength training.

Sample Strength Training Workout

A full-body strength training session should target your major muscle groups, including your core muscles, hamstrings, glutes, calves, quads, shoulders, and chest muscles. Here is a sample full-body strength workout for runners:

Upper Body Strength

Push-ups
Bench press
Bent-over rows
Overhead triceps extensions

Related Post: 10 Best Bodyweight Arm Exercises

Lower Body Strength

Squats
Deadlifts
Back Lunges

Core strength

Planks - 30 seconds
Dead Bugs - 30 seconds

Do 2 to 3 sets of 10 reps for each exercise and 2 to 3 sets of planks and dead bugs. You can do your strength workouts at the gym, at home, or on the track. For beginners, I recommend starting with bodyweight exercises (such as bodyweight squats, lunges, and push-ups), and then adding dumbbells to your workout once you’ve mastered your form.

Related Post: 5 Best Core Workouts for Runners

3. Cycling

If you enjoy riding a bike or taking spin classes, cycling is great for a marathon cross training workout. Cycling is low-impact and gives your legs a break from pounding the pavement while improving your cardiovascular fitness and endurance.

4. Swimming

Swimming is another cardio exercise that also strengthens your muscles. Swim workouts are complementary to running because they strengthen your upper body much more than running while giving your body a break from the impact of running.

As a lifelong runner, I’m not ashamed to admit I’m a mediocre swimmer. But I’ve enjoyed so many physical and mental benefits from swimming, especially at times when I was injured from running. You can start with a kickboard and do laps or sign up for a swim class at your local YMCA if you’re a beginner.

5. Yoga

Yoga is another low-impact workout that’s excellent for marathon cross training. Yoga can improve your flexibility and range of motion while allowing your mind a peaceful respite from daily life. So many runners have tight hips and leg muscles, and yoga helps to release tension and boost your mobility.

6. Pilates

Pilates strengthens your core muscles and can improve your posture and running form. As with swimming, walking, and yoga, pilates is also low-impact, making it a perfect choice for your marathon cross training program.

7. Cross-Country Skiing

Cross-country skiing can mimic the motion of running without the high impact of hitting the ground as much. If you live or travel to a cold climate, cross-country skiing offers a great opportunity to cross train and improve your lower-body strength and cardio fitness level even in cold, snowy conditions.

8. Aqua Jogging

Aqua jogging - also called pool running - is another optimal choice for marathon cross training. Running in the water removes the force of running on solid land, minimizing your risk of injuries while still allowing you to get in a great workout. Many gyms and fitness centers with pools offer aqua jogging classes, or you can do it on your own in a private pool, lake, or ocean.

9. Rowing

Rowing burns calories and improves your heart health while strengthening your upper body and core muscles. You can use a rowing machine at the gym for an efficient cross training workout that gives your leg muscles a break from marathon training.

10. Elliptical Machine

Elliptical machines simulate the motion of cross country skiing in an indoor setting. For a full-body strength and cardio workout without high impact on your joints, the elliptical machine is stellar. If you want to add elliptical workouts to your training program, gradually increase your workout time on the elliptical machine.

Sample Cross Training Schedule for Runners

When I design custom training programs, I include suggested cross training days and workouts for the athletes I coach. Ultimately, your training schedule will depend on your fitness level, goals, and race timeline. This sample schedule includes two cross training days per week, with strength training and yoga.

Mondays - Base run workout (easy run days)
Tuesdays - Cross training - strength workout + yoga
Wednesdays - Speed workout - tempo run
Thursdays - Cross training - strength workout + walking
Fridays - Base run
Saturdays - Rest day
Sundays - Long run

Cross Training Tips for Runners

Cross training will help you become a better runner and athlete. Here are some tips to help you incorporate cross training into your workouts:

Do 2 to 3 cross-training sessions per week.
Consider replacing some of your easy runs with cross-training workouts. This may look like hiking instead of running, or going for a bike ride instead of doing a base run.
Choose cross training activities you enjoy. This will help you stay motivated and stick with your workouts.
Listen to your body. Cross-training workouts can be challenging, but too intense because marathon training is already demanding. Opt for low-impact cross training exercises over high-intensity training.
Pay attention to your form and technique to avoid injuries.
If you’re new to an activity, start slowly and gradually increase the intensity and duration of your workouts.

FAQs

What is marathon cross-training?

Marathon cross training is any exercise other than running that you do while marathon training. Marathon cross training can be strength training, walking, hiking, cycling, swimming, aqua jogging, skating, dance, martial arts, cross country skiing, yoga, pilates, and using an elliptical machine or stair stepper.

How often should I cross train during marathon training?

When you’re training for a marathon, your schedule can get hectic, but aim for at least one day a week of cross training. Most runners do well with two to three days a week of cross training, with some of those workouts including muscle strengthening activities.

Should you cross train before or after a long run?

A long run is considered a hard training day and you should do an easy day before and after your long runs. So if your cross training is low intensity, for instance, such as walking, you can do your walking workout the day before your long run. Similarly, yoga and pilates can be low-intensity, and you can do them a day before or after your long run.

For more intense cross-training workouts, such as swimming, cycling with hills or intervals, and strength training with weights, give yourself an easy run day or rest day after cross-training. This gives your body time to recover before your long run.

What is the best cross-training for runners?

The best cross training for runners includes muscle-strengthening and low-impact activities such as swimming, walking, cycling, cross-country skiing, yoga, pilates, and more. Ultimately, the best cross training exercise for you depends on your interests and fitness level. Choose the cross training activities that you enjoy and you’ll be the most likely to stick with them.

Run Your Best Marathon

If you want to run your best marathon yet, you’ll need a well-balanced training plan that includes strength training, long runs, and more. The Runstreet Customized Marathon Training Plan is our most popular plan to help marathon runners run their best performances. With this customized program, I design a marathon training program that suits your schedule, fitness level, and goals.

As a certified fitness trainer and running coach, I have created many marathon training programs for runners of all ability levels. As a certified personal trainer, I offer the unique ability to add suggested strength training and cross training workouts to your plan to help you achieve your best results.

For more details on training plans, visit the Runstreet Training Center.

Are you training for a marathon? Follow and tag @Runstreet on Instagram to share your progress and get cheered on. Happy running - and cross training - to you!

Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

10 Best Marathon Cross Training Workouts from a Run Coach