?"It's time to face the cryptic 'cross-training' references on my marathon schedule. What should I do? There's so much choice! Whenever I run more than about 14 miles my upper body gets tired, so I know I need to develop my core strength, but what's the best

1. SpeedThe Session: 4 x 40m sprints (with 3 mins recovery), then 4 x 300m sprints (with 6 mins recovery)Tony Minichiello says: "Speed training in heptathlon is crucial as there's an element of it in every event - just as there is in every race distance for running, whether you'r...

Riding all day nearly always exposes your weakest link, which for most riders is the core. "The core area - your abs, lower back, obliques, hips and glutes - helps transfer power to the pedals, as well as stabilise the rider on the bike," says US

running as they pull and lift the thigh muscles with each stride. Why is building core strength important?Chances are that – like most runners – you have overlooked your core stability in favour of piling on the miles, believing that running is the only

for all of your movement, no matter what level of running you're doing."Evidence that core strength training improves your running has been revealed in a study, published in the Journal of Strength and Conditioning Research, where 28 recreational

down, without the core strength to control your movement, your quads and knee joints bear the extra pounding of your body weight, which can lead to fatigue, pain and even injury. 4. Endurance As you're nearing the end of a race, a solid core helps

good runner, you need a strong core. A 2009 study in the Journal of Strength and Conditioning Research found that after six weeks' core strength training, runners were found to have a significantly faster 5K time - but why is the core so important

for all of your movement, no matter what level of running you're doing."Evidence that core strength training improves your running has been revealed in a study, published in the Journal of Strength and Conditioning Research, where 28 recreational

(runningwithus.com). "They can come back from their runs and pack in strength and conditioning work without going to a gym." Bands are colour-coded according to their thickness. A thinner band (normally yellow or green) offers less resistance and an easier

’t be surprised, as research confirms that strength in the deep abdominal wall is central to stable and effective running. If the deep muscles of the core – primarily the transversus abdominus and internal oblique – are weak or do not function properly