distance for running, whether you're doing a 5K or a marathon," says Minichiello. "Jess does very short speed reps and then 'over reps', where she runs further than the race distance.The short reps with long recoveries prime your  body for quick bursts

," 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

?"For years I've not taken a complete day off, apart from two days' bad flu and after a couple of hard races. My days in the gym give my legs a rest as I focus on upper-body strength. My fitness-freak boss says I should have a day of complete rest once a week

?"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

at each level for one minute). Total time on the treadmill: 15 minutes. Straight after, get down on the floor for 20 crunches, 20 back extensions and 20 press-ups. Or find three or four strength machines that work the upper body (chest press, biceps curl

and economy; strengthening the other muscles in your body can also have a positive effect on your running. Activities that call for increased upper-body strength will add power to your running action - useful in the later stages of tough events - while those

or your body’s own weight as resistance. Again, keep your movements slow and controlled, counting to two in each direction. Side-Bends Stand holding a weighted medicine ball over your head (as if taking a throw-in during a football match). Keeping your

workouts, or sessions that alternate running and resistance exercises, are a perfect way to log more miles and build strength. And they’re more than just a good change of scenery. "Running-strength intervals force your body to adapt to something new, which

is that it builds balance, muscle strength and an overall healthier body, all of which make speedwork less intimidating. When it’s time to do speedwork, you feel fresh and eager instead of mentally and physically wasted from day after day of the same old thing

.It’s quite difficult to drastically change your running style, but here are a few ways to tweak your form for the better.Firstly, keep your forearms at 90 degrees to your upper arms, and roughly parallel to the ground. Keep them close to your body so