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Best cross training for running?
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 2013-02-12 12:37 PM |
Pro  5361   |  Subject: Best cross training for running?I'm battling injuries and have cut back my running miles. (runner's knee, achilles). Need to take my victory lap in Boston on April 15th. What's the best alternative exercise to maintain as much of my running base as possible. elliptical? it's easy on my injuries and I can get my HR up, but the cadence is slow. cycling? great aerobic, but seems too different biomechanically water running? ugh. hate it. can't get HR up, doesn't seem to have any benefits for me. I'd rather just swim laps. anything else? Suggestions?
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| 2013-02-12 2:28 PM in reply to: #4619220 |
Pro 5011 Twin Cities | Subject: RE: Best cross training for running? Pool run, without a doubt. You may hate it...but it's the best replacement. Your HR WILL be lower, but that doesn't mean it's not doing anything for you. Google the Pfitz plan, get/borrow a belt, and go to town. |
| 2013-02-12 2:47 PM in reply to: #4619454 |
Pro 5361 | Subject: RE: Best cross training for running? I've got a pool, a belt, and the Pfitz book. So- I have no excuse, other than it doesn't feel like I'm doing anything in the pool, even though I try as hard as I can. FWIW- I tried the elliptical and bike at lunch today. both felt like they did a good job. then finished it off with 3 x 15 of squat-jumps. Stretching and rolling. |
| 2013-02-12 3:13 PM in reply to: #4619220 |
Veteran 403 Maryland | Subject: RE: Best cross training for running? Could you do a modified swim/pool run? Quick free style sprints of X distance, then aqua jog until your hr comes down, then rinse and repeat? Prob pain to put on belt between sets, but to me it was no different then throwing on a pair of fins for X drill. Not sure if this is recommended but at least it mixes it up a bit. |
| 2013-02-12 7:11 PM in reply to: #4619220 |
Extreme Veteran 1175 Langley, BC, 'Wet Coast' Canada | Subject: RE: Best cross training for running? Have you tried the pool running without using any flotation belt? Years ago, while recovering from stress fractures, I was forced to do much training in the pool. The trainer had us try to focus on maintaining some semblance of running form (range of motion & extension), while trying to also focus on a high turnover / intensity. I had NO problem getting my HR over 180
Best of luck in your recovery!! |
| 2013-02-13 7:41 AM in reply to: #4619220 |
Master 1946 Memphis, TN | Subject: RE: Best cross training for running? I like the elliptical when I'm injured for running. It keeps that running motion but less impact. The downside? It's BORING to be inside a gym. |
| 2013-02-13 8:20 AM in reply to: #4619220 |
Veteran 487 Nova Scotia, Canada | Subject: RE: Best cross training for running? Im in the same boat. Had a IT Band flair up last week and havent been able to do much running. Really hoping I can get this cleared up in a few weeks as I have a HM on May 19th and I don't want to miss out on much training. My plan was to keep cycling and swimming as much as possible until I can get my run milage back up. Never dealt with this so its going to be a learning process. I'd try the water running but I can already picture myself hating it. May have to give it a shot if I cant get the pain cleared up in a few weeks. |
| 2013-02-13 8:30 AM in reply to: #4619220 |
| 66 | Subject: RE: Best cross training for running? Do a google search for your question and majority of the results are going to say cycling. |
| 2013-02-13 4:14 PM in reply to: #4619220 |
Regular 673 SF Bay area | Subject: RE: Best cross training for running? I've had great success with the elliptical. Did about 1/3 of my training for a marathon on one and PR'd by 20 minutes. You can get the cadence up as high as you want, and should be able to adjust resistance and incline to exercise the different muscle groups in the legs. I typically keep cadence between 180 and 190 for the entire time. If I increase the incline, I decrease the resistance to mimic shortening stride going up the hill. I'm actually back on it right now as I broke a toe a week or so ago  |
| 2013-02-13 6:16 PM in reply to: #4619220 |
Extreme Veteran 481 | Subject: RE: Best cross training for running? I have seen a few people using Elliptigos around town. Several pro runners seem to like them. |
| 2013-02-14 7:33 AM in reply to: #4619220 |
Regular 549 | Subject: RE: Best cross training for running? I am in the process of coming back from a neck injury. I am an eliptical fan and its been my primary source of "running" for the past 4 months. I use a random program, crank up the resistance and go to town. It can be boring, but sometimes that's what it takes. I am also not a fan of pool running. I see people doing it, but i would just as soon swim. But I'm a MOPer, so my goals are different than others. |
| 2013-02-14 7:47 AM in reply to: #4619220 |
Master 2912 ...at home in The ATL | Subject: RE: Best cross training for running? If you BQ'd then you are already a good runner - you don't need a lot of run specific training to complete a relatively pleasant "victory lap" at Boston. You do however need time on your feet. What has worked very well for me when I was in the same boat was to substitute a walk for every run I had on my schedule. I figured out the time that each run would have taken and just walked for that amount of time. I maintained aerobic fitness by doing a lot more swimming at threshold pace than I usually do. The little bit water walking that I did do before each swim was focused more on lateral movement to keep the hip strength and flexibility up. My marathon was only 15 minutes slower than normal and I felt great the whole time.If you can walk while you rehab, don't underestimate the importance of getting the time on your feet. Good luck! |
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