To receive the maximum benefit while minimizing your chances of incurring injury, it is also very important that you perform these activities utilizing proper form, technique, and posture. Whether you use a fitness center's exercise equipment/gear or your own, it is vital that you obtain instruction in its correct use for the specific sports you select for cross-training. Be sure to follow the precautions and considerations above. The following are great cross-training options that when infused carefully into your workout routine will enhance your marathon training. If you choose to stretch prior to running, be sure to warm-up your muscles by walking briskly or by lightly jogging.

Stretching - Stretch thoroughly after working out in any manner.Over-training can lead to a variety of injuries. While participating in your favorite cross-training activities can be helpful as a means of losing weight, don't overdo by skipping rest days, particularly for your legs. Prior to your long run, this is particularly important, as it is crucial to be as rested as possible. Rest Days - At least one day per week should be scheduled as a complete leg rest day.

While this is not an exhaustive list, use common sense when deciding whether to add certain sports to your fitness regimen. Refrain from lateral, stop and go, bounding, and high impact activities along with those with quick/sudden movements - It is crucial that you refrain from the following sports as doing so can traumatize the soft connective tissue that surrounds the knee and ankle regions: Tennis, racquetball, handball, basketball, soccer, volleyball, rugby, down-hill skiing, and aerobic dance. This is the concept of sports specificity (as a three hour bike ride won't provide the training effect needed to run a marathon).

Cross-training is not intended to replace running - In other words, don't substitute three hour bike ride for a three hour long run.

Upper body strength is an important asset in ascending hills.

Increases upper body strength - This is very important late in a marathon as neck and shoulder muscles often become fatigued.

Provides an additional means of burning fat Can serve as an injury prevention measure - Certain activities such as cycling can strengthen related muscle groups and soft connective tissue. Can occasionally be substituted for 'easy day' running (as an aerobic workout).

Adds variety to your training and decreases the chance of burnout.

After reading this section, it is hoped that you will select your cross-training activities carefully and schedule these sessions to enhance, rather than detract from your marathon training.

This in turn may prevent a runner from completing the training necessary to participate in, and finish a marathon.

Furthermore, some cross-training activities can actually increase the likelihood of an injury, particularly during the mileage build-up stage. For example, partaking in certain cross-training activities on a scheduled rest day may leave one tired prior to attempting an important workout such as a long run. Yet despite its recent popularity, some runners still wonder why they should participate in other aerobic activities if the central purpose of marathon training is to complete a 26.2-mile event, not a triathlon!ДЄlthough cross-training can provide numerous benefits for those aspiring to run a marathon (see below), too much of a good thing can be counter-productive and detrimental to one's marathon training and participation in his or her chosen event. Over the past few years, runners of all abilities have discovered the many benefits of cross-training as a means to enhance their total conditioning and running performance.

Mtb ride same day as weight lifting