?"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

," Anderson says. "So keep it steady."The bands let you isolate and work on particular muscle groups. For runners, who often neglect their upper body and core, this means you can balance out your runs with a full-body workout. Try this routine a couple

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...

-training and core exercises should be added after a run, but I have no energy to do extra work after a run. I feel that if I am not shattered, then I haven't given 100 per cent to my run. Is this the wrong mindset? Is it OK to leave surplus energy to perform core

– so you must do some research on the course.Core Values With three disciplines to train for, the idea of adding core stability work to your training regime may fill you with dread, but strength and conditioning play a key part in Ironman training. Your

the carb-loading low-down with these simple dos and don'ts.Rest and RecoveryBecome a better runner even after you've pulled off your trainers with these quick and easy recovery tips.Core StabilityA strong core will make you fitter and faster, as well

and stabilising muscles become very strong, and you develop a greater ability to absorb shock. Keeping the momentum going on a soft surface is hard work, so you are building muscles that will give you great strength and power."Core strengthGeorge Gandy, director

that work your core muscles will enhance your stability and posture. Of course, if you’re unfortunate enough to already be sidelined, you might have no choice but to cross-train. Frustrating though it might be not to be pulling on your runners, try

uphill, but running uphill all the time isn't really an option! I've seen two physios and a sports doctor, and all have suggested various abdominal/core strength exercises. They think it's perhaps a tight psoas or abdominal muscle, and have tried manually

-walking with the baby in a sling. Result? My scar is invisible and my insides haven't fallen out! – VelociraptorTake it slow and focus on your coreI gave birth less than three weeks ago, unfortunately by C-section, but as a sports therapist I plan to resume running