?"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

to 12 reps of each exercise as a warm-up. For the next two sets, do as many repetitions as you can while maintaining good form.Build muscle to go fasterMany triathletes shy away from strength training, fearing that the added muscle weight will slow them

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

and competitive runners were put to the test. After initial evaluation of ground reaction forces, lower-extremity stability scores and 5,000m running performance, half participated in a six-week core strength training programme while the other half did not. All

without them." Hereare the key core muscles you need to run. Here's how your core works for you on the road...1. SpeedAs you extend your stride or quicken the rate of your leg and foot turnover when you're trying to pick up the pace, the lower abs

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

and competitive runners were put to the test. After initial evaluation of ground reaction forces, lower-extremity stability scores and 5,000m running performance, half participated in a six-week core strength training programme while the other half did not. All

(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