You can’t prepare for a marathon by running alone. Sure, logging miles is essential — but if that’s all you do, you’re leaving yourself open to injury and burnout. Many runners believe that piling on more miles is always the best way to improve, but to be faster and more resilient, strength and cross-training are critical.
Muscle strength and tendon health are crucial for injury prevention. If you run too much without building strength, something is going to give. That’s why, at least twice a week, you should be incorporating strength work (think squats, lunges, core, and upper-body exercises) and once a week you should include low-impact cross-training like cycling, swimming, or yoga. These workouts build stronger muscles, improve balance, and use your muscles in slightly different ways than running — all of which make the long runs feel easier and safer.
My favorite strength training uses resistance bands, so it’s easy for me to do it at home. I do a Monster Walk down my hallway, then Donkey Kicks in my bedroom, building strength as I work my way up to stronger resistance bands. I also love cycling, so my goal is to do that once per week, so if you see me on The Strand, say hi.
The best way to stick with it? Pair up! Find a training partner, join a class, or commit to a weekly routine at the gym. Just like with mid-week runs, accountability makes the difference. If someone is expecting you, you’ll show up.
by Leonard Hyman, 12.5’s Mentor
