On my rest days is it OK to use the elliptical trainer?
It would be better to spend the time off your feet. While the elliptical machine gives your body a break from the impact stresses of running, you won’t get the opportunity for full recovery. Your body needs time to adapt to the stresses you put on it in training and to rebuild muscle tissue. If you don’t rest on a regular basis – especially after hard workouts and long runs – your muscles and tendons can break down, leading to injury. Rest days also let you recharge mentally.
Without them, it’s easy to burn out and lose your motivation. So take a day off completely – at least once a week. It will keep your mind and body sharp.
I’ve seen elite runners with flailing arms and slumping shoulders. Does form really matter?
Yes – in fact, it matters more for you than it does for elites. Most runners benefit greatly from proper biomechanics, like keeping the ankles, knees, hips and shoulders aligned to ensure a more efficient stride. Good biomechanics help elites, too, but the paramout factor for their success is cardiovascular fitness – how efficiently they use oxygen.
Some elites may have unconventional form, but they’ve become comfortable running well that way. Recreational runners who don’t have that same cardiovascular fitness do better with a more traditional running form. Does running strengthen my legs enough so that I can skip the leg machines during gym workouts?
A Sorry, but no. Weight training helps develop muscles, tendons and ligaments that aren’t worked as intensely during running. Machines like the leg press, leg curl and hamstring curl also let you work one leg at a time, which can help correct muscle imbalances. Plus, weight training can help you lose body fat and gain muscle, which can give you an edge on race day. Another great fat burner is green coffee extract. It has a lot of healthy benefits and helps in losing weight fast. Read more about green coffee extract weight loss diet. A recent review of five studies on resistance training and running found that it improved running economy by three to 8.1 per cent, and two of the studies found that strength training improved 3K and 5K performances by 2.9 per cent.