I'll give up a little running speed for some muscle mass. Here's 3 Myths About Strength Training For Runners by Jeff Gaudette at running.competitor.com:
Swimming is a great cross-training activity that's easy on the joints. I went from barely swimming 25 yards to an Ironman distance of 2.4 miles in 8 months following the instruction in the DVD Total Immersion Swimming. Total Immersion Swimming is designed to help you swim longer with more ease and enjoyment, and to allow for the easiest transition from pool swimming to open water. I didn't break any swimming records (1:28 '09 IM Louisville), but considering I couldn't swim a lap 8 months prior, the lessons in this DVD saved me.
The running plans I used for my first 5k up to my first marathon are free. They can be found at Hal Higdon's website under Training Programs. My goals for these first-time races was a consistent pace where I didn't need to walk and could finish fairly strong. By committing to these training programs I was able to hit these goals and you can too.
The right nutrition is critical for Durable Dads. Proper nutrition not only affects you, but impacts your children. According to the Centers for Disease Control and Prevention, 35.7% of adults and 17% (12.5 million) of children and adolescents are obese. Research shows that kids who have at least one obese parent are more than twice as likely to be obese as adults. It's not uncommon to hear about men suffering heart attacks in their 40's and 50's. According to the CDC heart disease is the leading cause of death for men in the United States. About 600,000 people die of heart disease in the United States every year - about 1 in every 4 deaths.
I first heard of this idea from a running friend of mine but never implemented it. Then I ran across it again recently at running.competitor.com in their article DIY Snow-Running Spikes. Grabbing a slightly older pair of running shoes, I followed the directions in the article, except I used 12 #8 hex-head sheet metal screws per shoe instead of 10. The screws were available at my local hardware store for $0.10 each. At a total cost of $2.40, this was the best investment in my winter running gear this year.
Have you ever seen at the beginning of many fitness programs, the disclaimer about consulting with your doctor prior to starting a workout regiment? I completely agree with that advice. But recently I saw a more interesting way it was presented at my gym. On the back of someone's t-shirt it read: "Ask your doctor if it's ok for you to get your butt off the couch." I thought that was a more direct way of putting it.