A big concern about cross training for runners who cannot afford gym memberships is the cost involved in developing a healthy, balanced body. Running is free and the cost of equipment is minimal, but cycling and personal training can be expensive. There are cheaper options such as martial arts classes, outdoor boot camp classes or even buying a DVD to exercise with. Runners can buy a pair of dumbbells and a theraband for their home and download some exercises from the internet or tear pages out of a magazine. Usually these exercises are easy to follow and many websites have videos to demonstrate the exercises. Certain equipment such as a BOSU or fitness circle may be sold with a DVD and this will make cross training more enjoyable and cheaper in the long run – pardon the pun.  Another cheap option is to invest in a skipping rope as it helps the runner to quicken their pace, increase stride frequency and increase and power. There are many types of skipping workouts but it is best to start with shorter intervals of less than one minute and then progress to longer intervals and single leg skipping or running skips. Swimming is also a cheaper option although swimming laps is also a form of cardiovascular activity and it is important for the runner to do resistance training. Swimming has the benefit that the joints are not loaded and there is no impact on the body. The water has buouncy that acts as resistance and there are many exercises that can be performed in the pool with less stress on the body.

Balance training recruits the muscles you use while running and improves stability. A strong core also helps the runner balance and decreases the chance of injury.

Cross training negates the monotony of running and it also gives the muscles time to relax while other muscles do the work. This will decrease the incidence of overuse injuries and boredom and keep the runner passionate about running.

Initially running and walking intervals will be stressful on the body of the beginner and the running intervals should get easier with time, but this does not mean that the body is not taking strain from the repetitive strain and impact. Just as every runner needs to warm up before every session so the runner must also rest. As the runner progresses with the running program and the mileage increases, there will be more pressure to run daily, but it is important to take at least one day per week off running to let the body recover. No matter the fitness levels of the runner, it is always recommended that they take a day off exercise. Two days off running is recommended and one of these days must be complete rest or very low impact exercise such as yoga, pilates or stretching. Rest days can be used to read about running techniques or explore new programmes without actually getting off the couch as the bones, joints and soft tissues need to recover. It is recommended that the two rest days be spread evenly through the week and resting on a Monday and Thursday is an example of a good running program because it leaves time on the weekends for long runs with a recovery day immediately after. This means two or three days of exercise with a rest day between. Two rest days in succession is not recommended as it will be difficult to get started again after a 48 hour rest and the rest of the week will be heavy training. It is relaxing to go for a massage on a rest day or just lie down and read a book instead of hitting the road. Taking a day or two off running also gives the mind a chance to rest and reassess goals and running programmes.

Runners who do not take their rest days often suffer from overuse injuries such as stress fractures, or exhaustion. Repetitive strain on the body will weaken the soft tissues. This can lead to further injuries such as back pain or even burnout that will leave the runner exhausted for months. Rather prevent getting an injury by following the proper training program with adequate rest because injury recover will mean at least two weeks of complete rest.

Benefits of rest days include:

• Recovery time for the body
• Recovery time for the mind
• Family and friend time
• Less chance of overuse injury
• Less exhaustion
• Time to persue other interests

There are limitless things to do on this rest day, but exercising is not an option, unless it is something light like walking the dog or shopping.  The body and mind need the rest to prepare for the sessions in future.

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