What kind of training other than running is benificial? What to do, what not to do and how much should you?
Strength training: Core and hips seems like a must. What about resistance like heel raises, up-downs or water falls. Do your legs or upper body need strength training? Is it good to strengthen you legs before you build up your mileage to reduce the likelihood of injury?
Weight training: I've heard you shouldn't do weight training until you've reached your ceiling and won't get faster by running more. It doesn't increase hemoglobin, red blood cell count, stroke volume, VO2 max or any thing else that running does. I use light weights to therapeutically work my hamstrings,
quads and calfs.
Other forms of aerobic exercise: elliptical, cycling, stair climbing etc. they are lower impact and provide many of the benefits that running does. Are they good to do during base training to increase the power of your aerobic system? Or to maintain fitness while injured?
Plyometrics: I've always heard of 400/800 or even milers doing them. Should you include them in your base phase? Are they beneficial for 5k-marathon guys? They can increase your vertical which can result in a longer natural stride and faster times. Paula Radcliffe increased her vert by a significant amount before setting her world record in the marathon.
If you can think of any other supplemental training feel free to add to my list. Also, as a high schooler going into my senior year what types of supplemental training should I do during my base phase and how often should i do them. What about during XC, what about during indoor while training for the mile?
Sorry for the long post.