Cross-Training for Marathon Runners: Strength, Cycling, and Recovery Workouts

HOW TO CROSS-TRAIN FOR A MARATHON: THE 3 BEST METHODS

Now that we’ve defined cross-training and identified how it can support marathon training, let’s look at some of the ways you can incorporate it into your marathon training. Here are our top three methods you can choose from.

1. Cycling

Whether you own a bicycle or have a local gym with exercise bikes available, cycling is a great option for cross-training. Not only does it target your leg strength without putting weight on your feet, but it’s also a terrific method of building aerobic endurance.

Once per week, try a 20-minute easy bike ride followed by a 30-minute stint with a bit more pace. This should get your heart racing and give your legs a good workout. Don’t forget to also leave time for a 20-minute cooldown to help your legs recover.

2. Swimming

Head to your local pool and make swimming a regular part of your marathon training. The full-body motion of swimming gives you an all-around workout that’s zero-impact and fun.

A couple of times per week, incorporate a swim session into your routine made up of a relaxed warm-up, intervals of speedy or steady lengths, and perhaps a long swim designed to test endurance.

3. Strength Training

Building strength isn’t just about pushing your legs to get better. A strong core developed through weekly or biweekly strength training sessions can help boost performance, and targeted machines can help build resilient running muscles.

Twice per week, head to your local gym and curate a workout that includes a range of compound lifts (squats or deadlifts), unilateral movement (step-ups), and core training. Bolster your legs’ ability to run long distances by targeting your calves and ankles, too!

CROSS-TRAINING NUTRITION: WHAT’S FUELLING IT ALL?

Whether you’re cycling, swimming, or lifting your way to marathon success, training for this physical test will require a lot of fuel! With so much running and cross-training, you need to ensure you’re eating and drinking the right things, and that’s where OTE Sports steps in!

The basis of your marathon fuelling must be a healthy and balanced diet, but when it comes to fuelling your runs or topping up your energy during cross-training, OTE has the product range to ensure you can continue pushing yourself up until the big day.

Every run and cross-training session will drain the body’s energy reserves, so it’s integral to keep them topped up for optimal performance. With OTE energy drinks and energy gels, you can quickly and easily carb load before or during your workouts. Light and simple to use, these products are easy to take out on a run or keep in your gym bag for a fast-acting energy boost.

Hydration is a key aspect of fuelling that mustn’t be overlooked! With OTE Hydro Tabs, you can ensure your body is well hydrated throughout your marathon prep, topping up fluid levels and restoring key electrolytes that are lost through sweat. Hydration plays a key role in recovery, too, so future-proof your performance with our range of recovery drinks.

POWER YOUR CROSS-TRAINING WITH OTE SPORTS

Running a marathon successfully isn’t just about grit and determination. Going the distance also comes down to consistent and intelligent training, utilising conventional wisdom, cross-training, and targeted fuelling to make sure your body feels fit, strong, and injury-free on the big day.

Are you ready to start your marathon training? At OTE Sports, we’ve got the expertise and products to help you perform better than ever before. Get an energy boost with our range of chews or ensure a healthy treat is always in reach with our snack bars. Whatever you need, perform at your best with OTE Sports.