How to train for a marathon? Try Pilates, swimming and walking. These cross-training activities may increase your chances of crossing the finish line on race day.

        “In marathon training, you use the same muscles over and over again. Cross-training helps balance your body,” says Suzelle Snowden, director of the Cincinnati Run Injury Free Training Program by Jeff Galloway.

        “With running, you mainly utilize the lower body, so you want to balance out the upper body,” he says. “Also, your hamstrings are used more, so you want to balance it out by using other leg muscles.”

        The training program, developed by former Olympian Mr. Galloway of Atlanta, boasts a 98 percent success rate, as in 98 percent of its trainees finish their first marathon.

        “We don't recommend running every day, as that increases the potential for injury, so (cross training) is a way to keep you active at least five days a week,” Ms. Snowden says.

        Members of Ms. Snowden's 11-minute mile pace team, which the Enquirer is following during their training for the Cincinnati Flying Pig Marathon May 5, have noticed the benefits of cross-training.

        “I think it helps my overall performance,” says marathon novice Cindy Witt, 40, a claims analyst from Western Hills. “When I'm walking, I think, "How in the world can this be cross-training?' but it feels like I'm using slightly different muscles than my running ones and I'm stretching them as I walk . . . I've just purchased a Pilates tape, and I've been trying to do that (as well).”

        Teammate Bruce Favret, 51, an Anderson Township attorney, has run three marathons, but says, “They don't get any easier. Running makes me so tight that I can hardly touch the top of my shoe.

        “Typically, after a long run Saturday, I take a Pilates class on Sunday. It's floor exercises for about an hour and I've found it really helps. On Wednesday, I usually do speed training and then another Pilates class on Thursday morning. I also throw in some Nautilus — maybe once per week for 15 minutes.”

        Not any exercise will do when it comes to cross-training for a marathon, Ms. Snowden says.

        “Ideally, we would like to see you stay away from loading (weight-bearing) the lower body a lot,” she says. “In the gym, you can walk on a treadmill, use a stationary or recumbent bike, but no steppers. Elliptical (trainers) are OK, but take it slow, like walking.

        “Upper-body workouts with weights or machines are good. Lower-body workouts should be done at a minimum, if at all, and should either be with only your body weight as resistance, or light weights with more repetitions.”

        Ms. Snowden has cross-training favorites:

        “Swimming is a great cross-training exercise . . . Walking is definitely one of the top ones. It's forward movement without loading the leg by landing your entire body on it . . . Yoga, Pilates and (other) stretching type classes that both strengthen and stretch are high on the list.”

        Most marathon training programs have you taper off your training the last three weeks before the race. Ms. Snowden says Mr. Galloway's program is different.

        “We don't taper as much because we haven't been putting people through the wringer as far as putting the mileage in,” she says. “The last week, we either do a run/walk or walk two days during that week (rather than) a hard run on those days. Then Friday or Saturday, we might run half an hour or so — easy — just to relieve the jitters more than anything. But mainly the week before a marathon you want to concentrate on getting your body as close to recovery as you can get it.”

Speed training

        Suzelle Snowden does not recommend speed training for runners who are trying to complete a first marathon. But if you have run a marathon before, you are likely to have a speed goal in mind. Here is a training suggestion:

        • Walk around a track (one lap equals 1/4 mile), then do one mile at 20 to 30 seconds faster than goal pace. Then walk another 1/4 mile. Repeat.

        Start with one or two miles, and over time build up to eight one-mile repeats with a one-lap walk between each. Finish off with a slow one-mile run to cool down.

        Mile repeats should not be done the week following a race of 15 miles or more, and taper them down as race day approaches.

Team training
        The “11-minute pace” team of the Cincinnati Run Injury Free Training Program by Jeff Galloway will follow this training schedule for the next month:

        • Monday and Wednesday: Run 30-45 minutes at an 11-minute mile pace.

        • Tuesday and Thursday: Walk or cross-train for 40 minutes.

        • Friday: Off.

        • Saturday: 26-mile run at 13-minute mile pace in a marathon in Athens.

        • April 20 and 27: — 10-mile run at 13-minute mile pace.

        • Sunday: Walk or cross-train for 40 minutes.

        For information about the Cincinnati Run Injury Free Training Program by Jeff Galloway: www.fitbodiesinc.com; (859) 341-0734 or www.runinjuryfree.com.

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