If you’re looking for effective alternatives to running when injured, this article will show you the best exercises to keep you fit.
During workouts, you may over train and tear a ligament or strain a joint. Sometimes it may be a fall or a physical object that may harm you.
Having an injury need not detract you from your regimen. You can still engage in several alternatives to running when injured. Even with a fracture or a ruptured muscle you can still engage in these movements.
The alternatives must be exercises that still provide cardio and muscle training. They should, however, be low impact so that you don’t worsen your injury or cause another one.
Choose at least one running alternative below and do it consistently.
Alternatives to running when injured
1. Take the stairs
Some people can’t run but they can walk. If you are one of them, consider doing stair climbing.
Stairs build extra strength in your lower body. If you want to tone your glutes, then this exercise is for you.
Likewise, the exercise still exerts you and gets your heart beating. You are more likely to break a sweat and burn lots of calories if you use these stair climbing strategies.
To get the most out of stair climbing, take on this 30-day challenge.
2. Try the elliptical machine
If your injuries involve joint pain then elliptical machines are one of the effective alternatives to running when injured.
Once you insert your feet into the pedal, they remain there throughout the entire exercise. This means you would be supported. Your knees, back, and hips would not be stressed.
Furthermore, elliptical machines have handles that enable you to work your arms. Also, reverse pedaling can help you engage your hamstrings or calves.
Use these elliptical machine tips to burn more calories.
3. Water jogging
As the name implies, this exercise involves jogging in the water. So no, you will not be swimming.
To mimic the activities of a runner, wear a floating vest that will keep you upright Then start moving your feet as though you are running.
Because of the water, you won’t be moving from one place to another but your legs and thighs will be getting the training they need.
It is important to use the same speed you normally use while running. If you normally start slow then increase your pace and finally end with a fast run then do the same for water jogging.
4. Ballroom dancing
Who said that alternatives to running when injured have to be solitary? Ballroom dancing gives you a chance to interact with other people, get engaged mentally and work your physical muscles.
Do quick steps, turns, and spins. All of these engage your core, legs, and arms.
Additionally, if you do it long enough it will boost your endurance and allow you to exercise for longer without exhaustion.
5. Rowing
You may choose to do actual rowing in a river or lake or you could use an indoor rowing machine.
Rowing builds cardiovascular endurance and offers a full-body workout. As a result, using this device consistently strengthens your arms, legs, core, and shoulders.
It is almost like combining cardio and strength training. Estimates show people burn about 600 calories per hour, so it would definitely be worth your while.
According to this study, rowing is a great way to develop power and build strength.
6. Swimming
If you can consider water jogging then you might as well swim. Water provides great support or buoyancy during movement, so you would not strain your joints.
It is also challenging for your neck, shoulders, legs, arms, and back. Since there are so many ways you can swim, it would be a great way to add variety to a monotonous training routine.
The exercise also builds core strength and gives you a leaner look. You can burn more calories while swimming if you apply these techniques.
7. Chest press and Russian twist with a dumbbell
Although a chest press is not a cardio exercise, it can still be a good substitute for running because it burns fat and builds muscle. The exercise is performed while lying on your back with some dumbbells.
Start from the side of your chest with palms outward. Then lift it upward until it is above your chest and go back down to the start position.
Russian twists with dumbbells involve sitting with legs 45 degrees from the floor and knees bent such that your legs are parallel to the ground. Then hold a dumbbell with both hands on the left side. Keep twisting from left to right while holding the weight with both hands.
8. Walking
Even though it seems like an inferior alternative to running, walking can provide more or less similar benefits if done the right way. In this study, it was shown that walking helped the respondents lose weight.
Walk consistently and for at least 30 minutes a day. For walking to be one of the effective alternatives to running when injured, it needs to push your body in a similar way.
Since you cannot use the same speed as running, walk for longer durations to reap maximum results. Consider walking for 1-2 hours on Saturdays and Sundays. And remember to track your steps with a pedometer.
9. Snowshoeing
In close association with walking is snowshoeing. During the winter, you can go for a walk with snowshoes.
These require you to put in more effort than you would if you were walking on concrete or grass. However, the impact is not as much as running.
As mentioned above, low-impact activities have to been longer to offer fast results. So, give this activity as much time as walking.
10. Step aerobics
Step aerobics mimics stair climbing but can be done in the comfort of your home or indoors.
With this type of workout, you get fitter without pounding and pressuring your leg or foot joints.
11. Yoga
Yoga has often been misconstrued as a passive activity. You can make it one of the most dynamic alternatives to running when injured by trying these poses.
Do the plank-pose with mountain climbers. Try the downward dog to the upward facing dog. Alternatively, you can do knee dips with Shakti hops. By the time you are done with these, sweat will be dripping down your face.
12. Bodyweight workouts
Bodyweight exercises are a great alternative to running, especially if you do full-body workouts.
If you don’t have a full-body workout routine, follow the fat blaster sequence to burn fat while exercising or 15 minutes a day.
The Bottom Line
Injury is not an obstacle to staying fit. You can take advantage of the numerous running alternatives to running.
They may include walking, water jogging, yoga or indoor rowing. Whatever choice you make, ensure that it suits your injury and does not push you beyond your limit.
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