We all know training for a marathon requires lots of running.  But, other exercises need to be incorporated into your training regimen to ensure that you cross the finish line strong and healthy. 

When I trained for my first marathon I ran at least 5 days per week and did little cross training.  If the weather was bad I might do an exercise video, but I didn't have a plan for stretching or core strengthening.  Throughout my training program I struggled with shin splints and knee pain.  It was frustrating to deal with these injuries. 

While training for my second marathon I was taking a power yoga class twice a week.  I also incorporated weight training and some cycling. 

Here is a sample week from my training:

• Sunday - rest day
• Monday - run 5 easy miles + stretching and core workout
• Tuesday - power yoga for 1 hour
• Wednesday - run 6 mile intervals + stretching and lower body weight training
• Thursday - power yoga for 1 hour
• Friday - 1 hour cycling + upper body weight training
• Saturday - 12 mile long run + stretching

Remember that cross-training activities should be good low impact muscle strengthening exercises like swimming, water jogging, rowing, weight training, yoga, elliptical trainer, cycling/spinning, and walking.    

Here are the benefits you reap from effective cross-training

• Balancing muscle groups by working those muscles not used in running
• Increasing cardiovascular fitness
• Improving core strength and power
• Decreasing your chances of injury by not running every day
• Giving running injuries time to heal
• Busting boredom by breaking up the monotony of running every day

Almost every reputable running expert recommends focused cross-training.  Make it an integral part of your training and you will reap great benefits.   My second marathon ended without injury and discomfort.  Now I highly recommend a schedule of stretching and cross-training to anyone training for a marathon.