WDC

CROSS TRAINING WILL IMPROVE YOUR 5K RUN
Studies have shown that cross training every other day will not only eliminate injuries but can enhance your  run.  Cross-training simply means "alternative excercise" to running.  Your goal is to find excercises that give you the same type of work out as running but without tiring the muscles of runing: calf muscles, achilles tendon, ankel, foot.  Since I was refrained from running for about 5 days due to my surgery, my left knee miraculously felt better when I ran again.
 Many runners report that even if the cross training excercises do not give the same feeling as running but you can receive the relaxation that comes from the excercise, while burning calories and fat.  Here are some suggesstions for cross-training excercises: Water jogging-the resistance of the water forces your legs to find a more efficient path.  In addition, several leg muscles are strengthened which can help your legs to keep moving whten they get tired at the end of a long run; Cycling- indoor cycling is a better fat burner excercise than outdoor because it raises your body temperature a bit more; Walking- this can be done all day long, burning a significant number of calories each day; Weight training- this excercise will build strength in the muscle groups you wish.  Hope this will help you stay motivated and create a variety in your fitness program.