How Cross-Training Can Supercharge Your Marathon Training

The old adage goes: if you want to run faster, you need to run more. And the data backs this up—quicker runners tend to run more miles each week.

That makes coaching simple, right? Just run more! Well, not quite. At Full Potential, we believe in being more strategic.

Running is a high-impact activity, putting considerable stress on your muscles, joints, and bones. Overuse injuries are common, especially when mileage climbs too quickly. That’s where cross-training comes in.

Cross-training allows you to improve cardiovascular fitness—working your heart and lungs—without the impact that running places on your body. It’s a powerful tool in any marathon training plan, whether you're looking to boost fitness, prevent injury, or maintain progress while dealing with a niggle.

When to Use Cross-Training

There are two main scenarios where cross-training proves especially useful:

• Adding training volume without extra impact

• Recovering from injury or preventing a niggle from becoming one

1. Add Volume Without the Wear and Tear

If you’re looking to increase your weekly training volume, support your recovery the day after a long run, or simply give your legs a bit of a break—low-impact cross-training is a brilliant solution. We view it as bonus training that can significantly improve your marathon performance.

In fact, we’ve worked with runners who have done up to six weeks of dedicated cross-training before race day—and still toed the line fit and ready. You can get marathon-ready without running every day.

2. Manage and Prevent Injuries

Cross-training is also a smart way to stay consistent through injury or to reduce impact when a niggle appears. Right now, we’re working with a number of runners preparing for the London Marathon (and other spring races), adjusting their training plans to replace runs with cross-training sessions.

Just because you can’t run doesn’t mean you can’t train.

When dealing with an injury, the return-to-running process often looks like this:

1. No running, only cross-training

2. A blend of cross-training and running—perhaps doing the warm-up and cool-down as cross-training, or mixing a long run with time on the bike or elliptical

3. Back to full running

This progression may take a few weeks, but it allows you to keep building fitness safely.

What’s the Best Cross-Training for Runners?

Not all cross-training is equal. The more a movement mimics running, the more useful it will be in maintaining or improving run-specific fitness.

Here’s a list of common cross-training options, ranked by their transferability to running:

1. Aqua jogging

2. Cross trainer (elliptical)

3. Rowing machine

4. Cycling

But ultimately, the best form of cross-training is the one you can do consistently. If the bike is all you have access to, go for it—you’ll still benefit.

Quick Tips for the Cross Trainer

The elliptical trainer is one of our favourite tools for cross-training. A few top tips to get the most from your session:

• Don’t use the arms to lever yourself—drive with your legs. Either pump the arms like you're running or hold the centre handles.

• Keep your heels down throughout the motion.

• Focus on your RPM (revolutions per minute). A higher cadence will push your heart rate up and give you a better workout.