Try Cross Training to Supplement You Running

Cross-training

This is a great counterbalance to the unique physical demands of running. It will exercise areas of your body that running ignores, give you an active alternative on non-running days and can help maintain your fitness when you're injured. If you are creative with cross-training, your running performance might improve, too.

Types of cross-training

On days when you want to have a break from running, try a non-impact workout, such as cycling or swimming. If the gym beckons, then hop on an elliptical trainer. Set the resistance low so you're not grinding away at a slow pace and aim for a steady cadence on the hills and speed up on the flats. Grip the moving handles for an upper body workout.

Yoga

Yoga is a system of philosophy that originated in India 5,000 years ago. It's a holistic approach to the mind, body and spirit which strengthens and stretches the body through a series of poses, which range from low impact to extremely demanding. Yoga is a great way to improve your flexibility if you forget to stretch after every run.

Pilates

This is a series of movements which was originally designed to aid physical ailments and speed up recovery after injury, but it has now been developed into a system for complete body conditioning. Improved core strength is created, using controlled movements and focused breathing.

Pool running

Pool running is a great way to bring your body back to fitness from injury. The water reduces the impact of running by 85 per cent and provides resistance so that your muscles have to work harder to keep you moving. Pool running can also maintain your fitness for as long as six weeks when you are injured.

Must know - Iron

Getting iron Poultry, fish and lean cuts of beef, pork and Iamb will provide a hit of iron. Vegetarians should aim to include fortified cereals, beans, whole grains, green leafy vegetables and dried fruits in their diets. Combining iron-rich foods with foods that contain vitamin C will boost the amount of iron you absorb.

Must know - Ice, ice baby

Many elite athletes plunge their legs into an ice bath after a hard session to ease aches and inflammation and promote recovery, so they'll have fresh legs for their next training session. It doesn't work for everyone, but next time your legs throb after a tough workout, try a cold bath or shower to see if it works for you.

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