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Oct 10, 2016
Running Tips

5 Ways To Maintain Running Fitness When You Can’t Run

We’ve all been there. You’re in the middle of a training cycle and suddenly you have a hiccup in your plans when a minor injury takes you out of the running game for a few weeks. Although running might be on hold for a week or two, you can still maintain your fitness level so that you are able to start back training without missing out on much.

If you have to miss more than a week or two of training mid-training cycle, you may still need to alter your goal or choose a different race. However, if you are sidelined for a week or two you can still maintain your cardiovascular fitness.

What Injured Runners Can Do

Here are some ways to effectively maintain fitness:

Aqua Jogging

If you have access to a pool and the pool is too deep for your feet to touch the ground while your head is above water, purchase an aqua jogging belt to keep you buoyant and upright. Aim to run for time and not for distance.

Cycling

Outdoor cycling is a great way to maintain cardiovascular fitness. As a runner, you may find that your quads fatigue quickly if your legs aren’t adapted to cycling. Riding out of the saddle correlates more to running than riding in the saddle. A good place to start when cycling in place of running is to bike two miles for every 1 mile on your training schedule. You can easily add in intervals on the bike.

Indoor Cycling

If you do not have access to a road bike, then indoor cycling is a great option. The same rules apply to indoor cycling as to outdoor cycling. The only difference is that it is easier to stay out of the saddle during the workout than it is when riding outdoors. Make sure you have enough resistance on your bike so that your legs are in charge of how fast your legs are spinning and avoid using too much momentum.

Elliptical/Arc Trainer

The elliptical and Arc Trainer are great because you are in an upright position similar to running while moving the legs and upper body. The challenge is keeping your heart rate high enough to have a positive training response. Use a heart rate monitor for these workouts and try to stay in a cardiovascular heart rate zone. Spend the same amount of time on the machine as you would while running outdoors. Instead of holding onto the rails of the elliptical, pump your arms in the same motion as you do when running.

Alter G®

If you are fortunate enough to have access to an anti-gravity treadmill then you are in luck! Used by many professional runners when injured, the Alter G can be found at some physical therapy clinics, gyms and sports performance centers. The Alter G treadmill allows you to run at your normal intensity levels, but at only a percentage of your body weight. Work with a PT, run coach or other specialist to design a short term program for staying on track while using the Alter G.

*If you live in NYC, my physical therapist’s office has two Alter G treadmills available for use in Chelsea. Call (212) 486-8573 to sign-up and be sure to tell them I sent you!

If you are a classpass user you may now sign-up for sessions on the Alter G at Finish Line PT! Not a classpass user yet? Use my referral link to sign-up and we will both save $30 off a month of membership.

 

This post first appeared on Women’s Running. Catch my weekly blog posts here.

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Comments

  1. Sam says

    November 1, 2016 at 11:10 pm

    thanks for the tips!
    I hurt my back a few months ago so had to take it easy at the gym and with running. The rower and Elliptical machines have been my best friend!
    Sam recently posted…Do Detox or Cleanse Diets offer any Health Benefits? Do they work?My Profile

    Reply
  2. Matt says

    April 5, 2018 at 8:31 pm

    Great article!
    I started getting fit 2 months ago (male 46 UK) and jogging about 7-8 km every other day now.
    I just wanted to tell your readers that if they are a little older (or a little overweight) they should start SLOWLY!
    I started with short walks, building up to long walks before I started jogging.
    Keep up the great work!
    Matt recently posted…Jogging 2 the beat – Need a running watch to use with Spotify?My Profile

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  3. willa says

    July 9, 2018 at 1:29 am

    Wow your article very informative. Thanks for sharing such a useful post.

    Reply
  4. Billy Blanks says

    July 15, 2018 at 10:29 pm

    Thanks for this. I am loving indoor cycling since I got a problem with my feet. Little by little, I’ll also try aqua jogging. Xoxo

    Reply
  5. allieotte says

    August 11, 2018 at 10:48 am

    Thanks for your nice post .Really this post is very helpful and informative so please keep it up your writing .If anyone want to check this kinds of topic pleasecehcck here .
    thanks

    Reply
  6. Chrissy Flynn says

    September 12, 2018 at 10:54 pm

    If I can’t run, I just walk around the house. I’ll do some chores and go up and down in our house. I also do indoor cycling and rest from time to time. Thanks for this article.

    Reply
  7. Jennifer Berkey says

    November 26, 2018 at 4:03 pm

    In days when I can’t run, I do indoor cycling. I also make sure I maintain my cardio by dancing Zumba even inside the home. During travels, I make sure I walk within the vicinity to keep my heart pumping.

    Reply
  8. Michael says

    January 24, 2020 at 1:17 am

    Excellent selection of tips and exercises. Thank you for this post.

    Reply
  9. Steve Roger says

    July 26, 2021 at 5:03 pm

    Thank you for sharing useful information. During lockdown, few months ago, I wasn’t able to go to gym, thus used Gymnastics Bar to stay fit. But yesterday I got an injury and this article is the one I was searching for.
    Thanks dude.

    Reply

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I'm Jess Underhill, a certified run coach and freelance fitness writer. I experienced my first runner’s high when I was 13 and it had a profound impact on how I saw myself and this world. My mission in life is to help people chase down their personal bests and crush their goals so that they too, can change their perceptions. Read More…

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