[hlnx1]

When running is off the table, cross-training can keep aerobic fitness going. Which option works best depends on the injury and on what you can do without pain.

• Deep water running (aqua jogging) mimics the running movement with no impact; it has a long history in rehab settings
• Cycling, including indoor trainers, allows high intensity with low impact, though heart rate is often a little lower than in running at the same effort
• The elliptical and cross-country skiing or ski ergometers are other low-impact choices
• Doing your usual hard sessions in the cross-training mode helps maintain fitness better than easy work alone

Related: injury prevention and load management.

Which cross-training option has worked best for you during a running break?

[hlnx1]

A pool session that mirrors a running workout: 10 minutes easy aqua jogging, then 8×3 minutes hard with 1 minute easy, then 5 minutes easy. Use perceived effort rather than heart rate, since heart rate in water usually reads lower for the same effort.

[Author]

Posts