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Cross-training is not intended to replace running - In other words, don't substitute three hour bike ride for a three hour long run. This is the concept of sports specificity (as a three hour bike ride won't provide the training effect needed to run a marathon). Refrain from lateral, stop and go, bounding, and high impact activities along with those with quick/sudden movements - It is crucial that you refrain from the following sports as doing so can traumatize the soft connective tissue that surrounds the knee and ankle regions: Tennis, racquetball, handball, basketball, soccer, volleyball, rugby, down-hill skiing, and aerobic dance. While this is not an exhaustive list, use common sense when deciding whether to add certain sports to your fitness regimen.Rest Days - At least one day per week should be scheduled as a complete leg rest day. Prior to your long run, this is particularly important, as it is crucial to be as rested as possible. While participating in your favorite cross-training activities can be helpful as a means of losing weight, don't overdo by skipping rest days, particularly for your legs. Over-training can lead to a variety of injuries.




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