When you’re training for a marathon, it’s easy to think more running equals better results. But logging too many miles—without balancing your body—can quickly lead to burnout or injury. That’s where cross-training comes in.
Cross-training refers to non-running workouts that build strength, improve flexibility, and boost cardiovascular fitness. And for marathon runners, it’s not optional—it’s essential.
Why Cross-Training Matters
Running is a repetitive, high-impact activity. Every stride puts force on your joints, especially your knees and hips. Over time, that strain can create muscle imbalances, poor mechanics, and overuse injuries like runner’s knee, hip flexor strain, or IT band syndrome.
Cross-training helps by:
- Reducing impact: Low-impact workouts give your joints a break while keeping your endurance up.
- Building supportive strength: Targeting core, glutes, and stabilizers can protect your knees, hips, and lower back on long runs.
- Improving flexibility and mobility: Activities like yoga and mobility work can help reduce tightness and improve your running form.
- Keeping training fresh: Mentally and physically, variety prevents plateau and fatigue.
If you’ve ever had to sit out a race due to injury—or felt nagging joint pain mid-training—you know how valuable balance can be. Learn how our knee, hip, and shoulder specialists help runners stay healthy and mobile.
Best Cross-Training Activities for Runners
- Cycling: Builds leg strength and aerobic capacity with less impact than running.
- Swimming: Total-body cardio that also promotes active recovery.
- Strength Training: Enhances stability, improves posture, and prevents injury.
- Yoga: Increases flexibility, strengthens stabilizer muscles, and supports mental focus.
- Rowing: Boosts core and upper body strength—often overlooked in runners.
Cross-Training Checklist
Each week, try to include a mix of the following:
- 1–2 Days of Low-Impact Cardio
Bike, swim, elliptical, or row to maintain aerobic endurance while giving your joints a break.
- 2 Strength Training Sessions
Focus on full-body workouts that emphasize your core, hips, and legs. Movements like squats, lunges, deadlifts, and planks improve strength and running efficiency.
- 1 Flexibility/Mobility Session
Yoga, dynamic stretching, or guided mobility work helps prevent stiffness and supports good form.
- Recovery Activities
Foam rolling, walking, or easy movement can support recovery on rest days without adding strain.
These sessions don’t have to be long or intense—but consistency pays off.
FAQs: Cross-Training for Marathon Runners
Q: Do I have to cross-train every week?
A: Yes. Even one or two sessions a week can make a noticeable difference in performance and injury prevention.
Q: Can I replace a run with cross-training?
A: If you’re feeling worn down or recovering from an injury, yes. Cross-training helps you maintain progress without overloading your body.
Q: Is strength training really that important?
A: Absolutely. Strong, balanced muscles are the foundation for efficient, injury-resistant running.
Q: How do I know if I’m doing enough?
A: Your body will tell you. If you feel strong on runs, bounce back quickly, and stay injury-free, you’re probably doing it right.
Need help staying strong through training season?
Our team specializes in keeping runners on the move. Schedule a consultation with our sports medicine specialists if something’s starting to feel off, to keep you in the race.
ROC is a proud sponsor of the 2025 Portland Marathon. This post is part of our “Never Miss a Mile” campaign. To see all of our running tips, please visit our Portland Marathon page.
