Easy run or cross-train: Is one better than the other?

Q. My Marathon training plan suggests that one day a week I either do an "easy run" or cross-train. Is there a benefit to one over the other? How can cross-training help me?

A. The keys to injury-prevention are the easy run and cross-training.

Every run serves a purpose. Most endurance coaches say that 70-80 percent of your weekly miles should be easy miles. The purpose of the easy run is to allow your legs recovery time from all the hard runs, speed work, long runs, hills and more.  Easy runs allow you to run longer without burnout.

During the marathon, you need to conserve as much fuel as possible. If you run faster than your aerobic threshold (the point at which you go from running 100 percent aerobically to producing lactic acid) you will burn through your fuel stores faster and most likely hit "the wall" before you finish.

These runs allow you to build your aerobic capacity. Plus, when you slow down, your body can stay fresh for hard workouts, which help you increase your pace in the long run. Here are some tips to help you slow down:

Run with a friend

An easy run is the perfect opportunity to share miles and smiles with a running buddy that runs a slower pace or someone that's training for a marathon as well.  If you can't have a back and forth conversation, you are running too fast. Your pace should be conversational and your breathing comfortable.

Trust your training

Just because you are running at a much slower pace than you intend to on race day, doesn't mean you can't go fast when needed. Race day you tend to run faster anyway, due to the adrenaline and excitement of the race.

Enjoy taking it easy

Running slower should feel good. Go out for an easy run and don't focus on speed or time, just enjoy and think back to what made you start running in the first place.

Throw in some strides

If you feel the need for speed, throw in strides at the end of your easy run, which will help you become a stronger runner.

Cross training will improve your strength, speed and injury resistance. Swimming, cycling and weight training are the most popular forms of cross-training.

Benefit # 1: Injury Prevention

Injury prevention is by far the most widely recognized benefit of cross-training. Runners use cross-training to build strength in areas other than the legs, which help to prevent injuries from the stress of running.

Benefit #2: Rehabilitation

If you pick up a running injury that requires rest and recuperation, you can still participate in other sports.

Benefit #3: Weight loss

Focusing on other parts of your body can tone you up and lead to weight loss. Adding other sports to your routine will burn calories and trim inches in different areas of your body.

Dawn Angelique Roberts is a USATF Certified Running Coach training athletes in Philadelphia and around the country. Dawn is co-founder of Elite Access Running, LLC, a full service running company that specializes in coaching services, pace team coordination, race management, public relations, social media and runcations for athletes and organizations. Dawn serves as volunteer endurance coach for the American Cancer Society, DetermiNation program in Philadelphia.

Have a question for the On The Run panel? Ask it here or email us. View our 2015-2016 local race calendar here or add your own race using this submission form.

Read more from the On The Run blog »