Cross training is one of the best ways to avoid injury. It gives your body a break from over-using those running muscles, yet gets your heart rate up and adds variety to your overall training program. Some activities can actually strengthen related muscle groups without forcing you to "pound the pavement". Cycling is the best example of this and a great sport. You can choose to go out on your bike or attend a Spinning class at your gym.

Other great cross training ideas include...
Swimming- this works your whole body with no impact at all. You have the benefit of increased heart rate and a nice stretching, strengthening activity that almost brings a healing effect to your tired muscles.

Cardio Room- rowing or stair climbing machines work your heart and add strength. Upper body strength is important in running as the neck and shoulders often become fatigued while running long distances. Working these muscles in the cardio room is highly beneficial.

Walking- If you're training to run the marathon or half marathon, walking can be considered part of your cross training regime. While using the same large muscle group, you are using those muscles in a different way. The benefits of walking are vast.

Weights- Strength training is a great way to burn fat and strengthing your muscles for running. It helps decrease your risk for injury. If you can, think about attending a body pump or body sculpting class at your gym or you can purchase small hand weights and use them at home.

Pilates or Yoga- These activities help improve balance, coordination, core strength, breathing and posture. Those are all very important aspects of running strong.

**Cross training and speed work (track night) are the two ways you will burn fat while training for an endurance event. Long runs do not generally burn fat. If you're looking to lose weight, the above activities and the mid-week speed workout will benefit you greatly (as long as your diet is healthy).