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==Training Mistake 12 – Unaccustomed cross training==
As a fit and well trained runner, it's easy to believe that you can perform another form of exercise at a similar level of intensity as you do when running. However, many runners are highly specialized in their sport, and can be easily injured by overenthusiastic cross training with an unfamiliar exercise. A friend of mine was traveling with work the week before his first half marathon, and when he found all the [[Treadmill|treadmills ]] in the hotel gym busy he decided to try the elliptical trainer for the first time. He only used it for about 20 min., but that was long enough to damage his calves to the point where he could barely walk for the next few days. This simple mistake prevented him from even reaching the start line. So the moral of this tale is to be very careful when you take up a new form of cross training.
==Training Mistake 13 – Weight training==
The benefits of weight training and running are quite different, as can be seen from the body shapes of elite runners and bodybuilders shown below. Studies have shown that generally weight training and endurance exercise compromise each other rather than being synergistic. Weight training can be used to balance running to produce a better-rounded athlete, but it does generally improve runner ability. This is especially true of the typical approach that runners use with high repetitions of a low weight. There is however, evidence that doing maximum strength or power training can improve [[Running Economy]]. For instance, 3-5 sets of 3-6 repetitions using 85-90% of 1 Rep Max weight does not build much muscle mass, but it does improve strength. Another approach is to use plyometrics to improve power and maximum strength. Plyometrics are exercises such as jumping off a box and back up. This maximum strength and power training probably improves [[Running Economy]] by changing [[Muscle|Muscle Recruitment]].