the activity regularly. If you're only cross-training occasionally, use heart rates 10-15bpm below your usual levels as a starting guide and adapt them as necessary. If, however, it's going to be a more regular feature on your schedule, you should start to use

cushion unless your backside is sufficiently padded to start with. – SnapstingetI learned the hard way that it's essential to do cross training to maintain running capability. I ran a lot from 1985-2000, 40+ miles per week and races once a month. All I did

and perhaps even take your running to a new level.One answer, and a possible way to improve your running time at the next triathlon, may be cross-training. Substituting some of your running with other cross-training enables you to complete extra endurance

runners - from Mo Farah to Paula Radcliffe - and the benefits for track and road runners are manifold. Farah, who bagged gold in the European Cross-Country Championships in 2006 and silver in 2009, recently became the first athlete in 20 years to win

before you get started:1. If you’re trying your hand at a new sport, don’t be tempted to do too much too soon – you’ll only be left with sore muscles that will need extra time to recover. Build up slowly – from as little as 15 or 20 minutes at first. 2

don't need too much extra carbohydrate until you're really training hard (1-2 hours hard a day, six days a week). Otherwise you won't lose any weight. – Tootie AChat on your runIf you're trying to lose weight, you ought to lower the intensity

. The non-weight-bearing nature of most cross-training lets you go hard several days in a row.3 Go longerMost cross-training requires 1.5 to two times the duration to accomplish the same training effect as running. So if you normally run 30 minutes a day

five- to 10-minute run.Short circuit Only have 15 minutes to work out? Try this.Run easy for 2.5 minutes to warm up, then alternate one minute of faster running with one minute of strength training five times, for a total of 10 minutes. Choose from

of the garage cut it? Most experts agree that it's okay to do your first triathlon or a modest amount of bike cross-training on just about any bike you already have. "Don't worry too much about kit when you're new to triathlon," says Ben Burch, the product

on occasions – surely the body does not "spot rest" (eg rest legs only) any more than it spot-reduces fat. Take one day off a week at least, and your whole body will benefit. – The Hoose-GoerYour schedule is varied enough to workCross-training helps because it