Cross Training For Marathon Runners: A Coaches View

INTRODUCTION

Hey team 👋

As much as I love running (and let’s be honest, I really love running), I’m here to tell you something you might not expect from a marathon coach:

You don’t have to run every day to become a better runner.

In fact, if you’re training for a marathon—or even just trying to build consistency—cross training for marathon runners is one of the smartest things you do.

Whether you’re a first-timer following your Coopah plan or a seasoned runner chasing a PB, building in non-running movement is an essential part of long-term success.

So in this blog, I’m going to walk (and cycle, swim, and stretch) you through:

• Why cross training matters
• How to fit it into your marathon training plan
• The top cross training activities for marathon runners
• How Coopah can support you every step of the way

WHY CROSS TRAINING MATTERS FOR MARATHON RUNNERS

Let’s start with the big picture.

Cross training simply means training in different ways—not just running—so you build fitness without overloading the same muscles and joints. And here’s why that’s so important when you’re putting in those marathon miles:

✅ Reduces injury risk by giving your running muscles a break
✅ Builds balanced strength (hello, glutes and core)
✅ Improves cardiovascular fitness without extra impact
✅ Supports recovery while still keeping you active
✅ Boosts mental motivation by adding variety

Trust me: adding a low-impact activity into your week isn’t taking time away from your running goals—it’s actually helping you get there more safely and more efficiently.

HOW TO FIT CROSS TRAINING INTO YOUR MARATHON TRAINING PLAN

One of the questions I get asked all the time is:
“When do I actually fit cross training into my week?”

Great question.

You don’t need to overhaul your schedule. Here’s a simple way to slot it in alongside your Coopah running plan:

• 🧘‍♀️ 1x yoga or mobility session (midweek or after a long run)
• 💪 1x strength session (on an easy run day or rest day)
• 🚴 1x low-impact cardio (like swimming or cycling) on a recovery day or in place of a second run

If you’re following a 3–4 day run plan, those non-run days are your perfect opportunity for cross training. You’re still moving, still building, but without the pounding.

And on weeks where life gets busy? Even 20–30 minutes of yoga or a brisk walk still counts. Consistency > perfection.

THE BEST TYPES OF CROSS TRAINING FOR MARATHON RUNNERS

Now let’s break down the best options out there for runners—and how each one can support your goals.

🏊‍♀️ SWIMMING

Swimming is a full-body, low-impact workout that boosts endurance, builds strength (especially in your upper body and core), and gives your joints a well-earned break.

It’s also a great option for active recovery days or injury rehab. You’ll still get your heart rate up—without the impact of running.

Coach tip: Pool sessions after long runs can also aid recovery thanks to water’s natural compression and resistance.

🚴 CYCLING

Whether it’s a road bike, spin class or turbo trainer, cycling is fantastic for building aerobic endurance and leg strength, especially in your quads and glutes (both key players for strong running).

It’s ideal for recovery days or replacing an easy run if you’re feeling sore.

Try this: A 45-minute low-resistance spin while watching Netflix = a sneaky recovery win.

🧘 YOGA & MOBILITY

Tight hips? Sore hamstrings? Stiff lower back? Yep, you’re a runner.

Yoga improves flexibility, mobility, posture, core control and balance—all of which help you move more efficiently and reduce injury risk.

Plus, it’s an amazing tool for reducing stress and calming your nervous system—especially in peak training weeks.

Start here: 1–2 short yoga sessions per week (even 10–15 minutes) can work wonders.

🏋️‍♂️ STRENGTH TRAINING

If I had a pound for every runner who told me they “know they should strength train”… 😉

Here’s the truth: every runner benefits from strength work. It’s the best way to:

• Build power and stability
• Strengthen tendons and bones
• Improve running economy
• Reduce the risk of overuse injuries

And no—you don’t need to lift heavy or spend hours in the gym. Bodyweight exercises (like squats, lunges, planks and bridges) done consistently are more than enough.

Bonus: Coopah includes weekly strength training as part of every plan. Just press play and follow along.

🚶 WALKING (SERIOUSLY!)

It might sound simple, but walking is one of the most underrated cross training tools for marathon runners.

Walking improves circulation, builds aerobic capacity, and aids recovery. It’s perfect on rest days, low-energy days, or as bonus movement during the week.

Coach tip: A 30-minute daily walk can also boost mood, digestion, and sleep—three things that matter more than most runners realise.

BUILDING A SUSTAINABLE TRAINING ROUTINE

The truth is, marathon training is more than just running. It’s about building a body that can handle the load, recover efficiently, and carry you across that finish line feeling strong—not broken.

And cross training isn’t a sign of weakness or taking a shortcut—it’s part of the plan.

HOW COOPAH MAKES CROSS TRAINING SIMPLE

If you’re wondering how to fit this all in (alongside work, life, and everything else), don’t stress—we’ve done the thinking for you.

With Coopah, you get:

✅ A personalised training plan that includes strength & mobility sessions
✅ Cross training workouts built into your weekly calendar
✅ Support from coaches and physios if you’re feeling stiff, tired, or unsure
✅ The ability to swap runs for cross training if you’re injured or feeling under the weather
✅ A holistic view of your training—because you’re more than your miles

So if you’re looking to build strength, stay injury-free, and feel good throughout your marathon journey—cross training is your not-so-secret weapon.

Coach Jordan 🧡
P.S. Strength and yoga are already built into every Coopah plan, so if you’re unsure where to start, just download the app and we’ll do the rest.