this, you may even be able to avoid problems in the first place. But if not, here's what you need to do:Rest Your body repairs itself during rest periods - these are the time you get the real benefit from all your hard work. Cross-training certainly has

. Clamshell with bandTime for changeWhat to do when you're not up for a runSometimes, you just don't feel like running. Great! That's the perfect time to do something else. "I advocate cross-training for all runners," says Pierce. "It strengthens underused

're really medium-hard days,” says Williams. And the other four days? "A really easy two to four miles on two days, and either no session or some light cross-training on the other two."If you think that this doesn't sound like enough, remember that you don

varied, low-fat diet. Cross-train to prevent injury and burnout.These are simple concepts, well within my grasp (and yours). When we follow them, life is good. There has, though, always been one more key principle: avoid the demon lactic acid

– about 8-minute miling ThursdayAM 30-45 minute fartlekPM Gym – as MondayFridaySwim – as WednesdaySaturday Hills or cross-country race of 3-5 milesSunday Two-hour long slow run (more when marathon training)Ros Tabor, aged 56Ros Tabor took up running

use ice, heat, electric stimulation, ultrasound, massage and mobilisation exercises to hasten your recovery.Subscribers can discover how to make the most of cross-training and return to fitness in the full article. If you'd like to subscribe, you

. Work on the biceps and triceps, and also do squats for your quads. Combined with press-ups, crunches and regular running, this is great low-cost, high-value training.Make the crossover: Varied cross-training sessions - including cycling, rowing, stair

’s natural in these easy weeks, partly because you’re used to hard training and partly because we find it hard to passively await race-day. But fight the temptation to train more – even cross-training – and don’t take to DIY or gardening to keep your body

Q My 10-year-old son has just been picked for his school running team and I have no idea how to help him train. He’s a very active, energetic boy and runs about a mile a week with the school. I realise that he’s too young to undertake a

scenic route – then try an ultra race. Unlike shorter races, it will feel like a training run in company – until you start to suffer, that is.Cross-Country As a road runner you probably train a lot on grass, but racing on it is a different matter. Cross