Hansons Marathon Method: A Renegade Path to Your Fastest Marathon by Humphrey Luke

Author:Humphrey, Luke [Humphrey, Luke]
Language: eng
Format: epub
ISBN: 9781934030851
Publisher: Velo Press
Published: 2012-11-27T00:00:00+00:00

While crosstraining attracts a lot of attention in sports media, the Hansons Marathon Method limits its inclusion. The reasoning is quite simple: The most direct path to becoming a better runner is through running. This notion follows a basic principle of physiology known as “the rule of specificity.” The idea is that your body adapts specifically to the stress that it is placed under. Although a 30-minute swim is great for general fitness, it doesn’t translate directly into good running performance.

So while crosstraining isn’t a major component in our programs, it can play a small but significant role in marathon preparation. The most obvious reason to include alternate exercises is for rehabilitation after injury. If you find yourself with an injury, supplemental exercises can actually get you back on your feet faster by providing a reduced weight-bearing activity, thereby allowing for increased blood flow to the injured area to promote tissue repair. Additionally, they help maintain cardiovascular fitness, which assists in your return to running. Indeed, sitting on the couch waiting for something to heal isn’t the answer.

The key to crosstraining during injury is to find an activity that mimics running as closely as possible, such as using an elliptical or a stationary bike. While options like the rowing machine may provide a great cardiovascular workout, the emphasis is placed on the upper body and won’t help the running muscles. It should be noted that the protocol can vary based on the specific injury. If you have a broken foot, for instance, biking will only aggravate the ailment further. Be cognizant of whether the activity affects the injured area and steer clear of anything that causes pain.

Another instance in which we might recommend crosstraining is during periods of planned downtime away from running. For example, after every marathon, runners in the Hansons-Brooks Distance Project automatically take 2 weeks off of running. The 26.2 miles of pounding beats a runner up, especially the first attempt at the distance. A 2-week hiatus can give runners time to restore damaged muscles, rejuvenate the spirit, and plan the next move. Crosstraining offers the opportunity to enhance that recovery by providing a way to continue burning calories and avoid losing all of the fitness gained during marathon training.

The final reason we prescribe crosstraining is to provide a beginner runner a means through which to ease into the sport. For a person who has never run or isn’t already active, there is a limit to how many days he or she can safely run, at least at the onset of training. Initially, this may be only 15 minutes at a time, 2 or 3 days a week. In this situation, it is important to fill the other days with workouts on the elliptical or a bike, or even a walk. As general fitness improves, these crosstraining days can gradually be replaced with running. For most true beginners, it can take several months to transition into running 5–6 days per week.

We always tell runners in our training

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