Road to Berlin Marathon #7 – Cross-Training for Runners

When we talk about marathon prep, most people think about one thing: running more. But becoming a stronger, faster, and more resilient runner actually requires more than just logging miles. That’s where cross-training comes in.

In this article, I’ll walk you through the types of training that are helping me prepare for the Berlin Marathon—and why they matter.

Key Concepts: VO₂ Max, Aerobic, and Anaerobic Training

Before we dive into the workouts, let’s quickly break down some key terms:

VO₂ Max

VO₂ max is your maximum oxygen uptake—in simple terms, it's a measure of how much oxygen your body can use during intense exercise. The higher your VO₂ max, the more efficiently you can perform over long distances. Improving it is crucial for endurance athletes.

Aerobic Training

Aerobic workouts use oxygen to produce energy over longer periods. This is your steady-state running zone—think long runs, easy rides, and moderate-intensity cardio. Building your aerobic system improves your stamina and helps you recover faster between harder efforts.

Anaerobic Training

Anaerobic workouts rely on energy systems that don’t use oxygen, typically during high-intensity bursts. This includes sprints, HIIT, or heavy power efforts. Training anaerobically helps improve speed, lactic acid tolerance, and the ability to sustain faster paces for longer.

Why Cross-Training Matters

Cross-training isn’t just a nice-to-have, it’s a secret weapon. It helps:

• Prevent injuries by strengthening muscles that running alone might neglect.
• Improve overall fitness without the constant impact on your joints.
• Boost VO₂ max (your maximum oxygen uptake), which is key to increasing endurance and running economy.
• Develop both aerobic and anaerobic systems to become a more well-rounded athlet

Especially on the road to a major race like the Berlin Marathon, mixing it up can keep you physically and mentally sharp.

My Go-To Cross-Training Mix

Personally, my cross-training routine isn’t just a checkbox—it’s a core part of my weekly schedule. Here’s what I do:

1. Strength Training & Plyometrics

Lifting weights makes me a better runner. Full stop. I focus on compound exercises like squats, deadlifts, lunges, and hip thrusts. These moves strengthen the glutes, hamstrings, and core, the powerhouses that keep me stable and efficient with every stride. Stronger muscles improve running form and help prevent fatigue in long distances.

But I don’t stop there. I combine this with **plyometric exercises:** think jump squats, box jumps, and bounding drills. Plyometrics are explosive, quick movements that train the body to generate power efficiently and improve muscle reactivity. This directly translates to better running economy, meaning you can maintain speed with less energy expenditure.

2. HIIT Sessions (Anaerobic Work)

High-Intensity Interval Training is where I push my limits in short, intense bursts. These sessions tap into my anaerobic system, training my body to handle lactic acid buildup and recover quickly. Anaerobic workouts like sprint intervals, kettlebell circuits or explosive bodyweight exercies elevate my VO₂ max and help me sustain higher speeds over time. They also simulate the fast, explosive efforts needed for race surges or finishing kicks.

3. Indoor Cycling (Aerobic Base + VO₂ Max Boost)

The bike is my lower-impact cardio bestie. I love hopping on for a sweaty, high-cadence ride that strengthens my aerobic system (the one that powers most of your marathon miles). I typically mix steady-state rides to build endurance with shorter, high-intensity intervals to challenge my cardiovascular capacity and push my VO₂ max further.

4. Running Smarter: Balancing Aerobic and Anaerobic Zones

Running is still the heart of my training, but cross-training has taught me to be more intentional. Some runs focus on aerobic development, long conversational-paced efforts where my body learns to use oxygen efficiently. Other days, I spice things up with anaerobic intervals or tempo runs to boost speed and teach my body to tolerate discomfort.

It’s all about balancing both energy systems to race strong and finish fast.

Final Thoughts

Cross-training isn’t stealing time from your running, it’s adding value to your performance. It keeps me balanced, helps me show up consistently, and honestly? It makes the whole marathon prep journey way more fun.

So whether you're heading to the Berlin start line or just looking to level up your running game, don’t sleep on cross-training. Your body (and future race-day self) will thank you.