With these alternatives you also have a run

Pure running training in preparation for April 16 for the big marathon day in Linz? Many experts say it doesn’t always have to be. The end of winter and the coming spring have all sorts of variety to offer. These four sports are proven to help the runner in training.

cross-country skiing: “It’s a full-body sport in which all four extremities and the torso are trained,” says Theresa Rindler, the physiotherapist in the ÖSV cross-country team who is responsible for Olympic medalist Teresa Stadlober. The exercise in the fresh air and in the moderate range strengthens the cardiovascular system and the muscles. She recommends the classic technique for runners because it is more similar to running. Overall, there would be many advantages. Joint protection, torso stability training, the often neglected upper body is strengthened and ankles, knees and hips are also mobilized.

ski touring: In addition to cross-country skiing, winter also invites many runners to this type of movement to prevent one-sided stress and physical imbalances. Even professionals like Austria’s marathon record holder Peter Herzog swear by it in the cold season. However, good planning and an assessment of the snow conditions are essential, and equipment is also required.

To go biking: With spring approaching, many people like to pack their bikes out again. “Multisport athletes, duathletes and triathletes are often the better runners,” says German running guru Andreas Butz. Above all, longer trips in the basic area are the absolute bringer as an additional unit in a running week. “By training for a long time with excess oxygen – over 90 minutes and more – the number of mitochondria in the muscle increases,” says Butz. And that gives you a much more efficient energy metabolism in the long run.

To swim: An often recommended alternative unit, especially on days with bad weather. It is extremely gentle on bones and joints and promotes mobility and muscular balance in the arm, shoulder, leg and torso muscles. Even if you don’t quite reach the heart rate values ​​of running, endurance is improved.