If you’ve been following the training schedule, you’ll notice that we’ve included at least one day of cross training or strength training in each week’s routine. While our major focus is building our mileage up to 13.1 miles, I wanted to discuss the importance of these cross training days and how they will help us train for our big day.
Why cross train?
Each week we work on our speed and endurance during our short and long walks. Cross training days keep our bodies moving but also provide us a rest from the regular trainings. As light, easier workouts they allow our muscles to recover from the walking sessions. Cross training decreases the chance of having a burnout and can strengthen muscle groups and soft connective tissues in our body. Upper body strength building is also important as neck and shoulder muscles assist in walking up hills and can become fatigued during the marathon. On a fun note, cross training days shake up our training week and add a little variety to the schedule!
What activities count as cross training?
Are your muscles sore? Try swimming on a cross training day. Swimming is one of the best forms of full body exercise. It can soothe some of the most stressed walking/running muscles by providing a non-contact workout. Upper body strength is built up and your ankles gain flexibility as you swim. Swimming requires you to pay close attention to your breathing – these breathing patterns can be used while walking as well. Your muscles will also benefit from a gentle massage as they move through the water.
Do you want to reduce your risk of injury? Try biking. This cross training exercise can be done on the road or on a stationary bike at your gym. Cycling helps release sore leg muscles and supports connective tissues in ankles, hips and knees.
Need to build your body strength? Try rowing or elliptical machines. These are low-impact cardio exercises that build strength in you quads, hips, and buttocks. Row machines also assist in upper body building.
Need something more relaxing? Try yoga or Pilates. Both exercises count as cross training or strength training and use your body mass instead of weights as resistance. Both are also great for stretching and relaxing sore muscles. If you’d like to improve your breath, check out these Pilates Breath Enhancing exercises: http://www.runnersworld.com/article/0,7120,s6-238-263-266-12996-0,00.html
Remember, these are just a few cross training ideas – there are tons to choose from! Have fun trying new activities and even switch them up each week.
As always, listen to your body to prevent injury as well as to enhance your mileage training or cross training sessions. Rest when you need to rest. Stretch when you need to stretch. Ask questions when they arise!
Happy and Healthy Training!
Prudence
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