Marathon Preparation Exercises

Swimming:

Swimming minimizes the chances of injury, enhances flexibility, and uses the same muscles as running. Aquatic running is the most effective alternative exercise for runners. When running in the water, loosen up and keep your body upright so your buttocks don’t push out to the back.

Move your arms as you would while running. If cutting across the water is hard, remain in the same spot and repeat your running movements. Try this exercise two or three times a week for 30 to 40 minutes each time.

Biking:

Biking helps build up leg muscles and increases speed. Bike riding also burns a lot of calories and enhances cardiovascular functions. Three hours every week can help you shorten your marathon time. Divide your exercise time into three-minute, 10-minute, and 30-minute intervals and repeat. Ninety to 95 revolutions per minute on a stationary bike is a good setting since it is equivalent of an optimal running pace (180 paces per minute). You can expect better effects when training for a slope. Warm up your legs by riding on the bicycle slowly for five to 10 minutes.

A sufficient amount of cross training will build up your stamina and boost your confidence to another level.