If you’re reading this blog, you’re probably a running junkie. And for the most part, junkies don’t like off days. Even when it’s objectively good for our training, staying in bed or doing some other form of easy exercise feels like a weird form of wrongdoing, a sin against the high mileage gods. Of course, this is not the case. When we run a lot, our brains and social selves become quasi-addicted to the sport. As long as we don’t go too crazy, this is probably a fine and healthy attachment that keeps us out there logging the miles. But, when we can’t run or shouldn’t run, staying sane can become an immense challenge.
If you’re dealing with a running injury, looking for some low-load cardio, or trying to figure out how to use your non-running time to get better at running, here are a few great options.
The best cardio when you can’t run
#1 Uphill Treadmill Walking
We rarely see this recommendation in the running magazines, but hopping on a treadmill, turning the incline up to around 8-10*, and spending 30 minutes walking in an aerobic heart rate zone is a fabulous way to get your blood pumping. If you’ve never tried it, uphill walking will surprise you. And, if you have access to a heart rate monitor, you’ll be able to see how quickly you hit the same zones you do when you’re running. Uphill treadmill walking also lowers the load on the knee joint, which can be helpful for athletes dealing with certain knee issues. (study)
#2 Fun Cycling
Dust off your old 10 speed, and go take on your usual running loop. Can you beat the runner who holds the Strava course record if you’re on a bike? Can you crack the top 10 on a short segment if you go all out? Chase the endorphins and be crazy. It’s easy to have fun on a bike if you go out with the right mentality.
#3 Swimming for active recovery
Since swimming is a low gravity activity (the water holds you up), spending some time in the pool can be an awesome way to work your heart muscle without loading your legs too much. A few champion marathoners even used swimming as a form of active recovery. Olympic gold medalist Frank Shorter still swims several times per week and swam easy laps frequently during his running career.
The best form of exercise when you can’t run
What non-running exercise makes us better runners? Sure, cardio is important, but strength training might be even more impactful for runners who are already fit. We frequently recommend bundling strength training and running in the same training week. But, when you’re running and strength training at the same time, you don’t gain strength as quickly as you would if you were just strength training (study). So if you can’t run or are taking time away from running, then you stand to gain more with each strength training session! Strength training helps runners overcome injuries, prevent future injury, and get faster.
A super simple strength training routine for runners
Perform 3 sets of 10 reps of these exercises 3 times per week. This routine may be dead simple, but it targets the key running muscles where strength matters most in the long term. (Of course, if you’re dealing with an injury, work with a professional to determine a series of exercises that are best for your comeback!) As you get stronger, increase the weight.
#1 Lunges
#2 Calf Raises
#3 SL RDLs
For unlimited strength training and injury specific prehab routines, check out the Recover Athletics App. Your first custom routine is free!
To be totally honest with you, we want to start a revolution. A revolution against the old attitude that “injuries are a part of the sport.” Millions of runners have to miss training days due to injury ever year. It simply doesn’t have to be that way, and we’re going to change it. Meet our team.