How to keep training when injury stops you running
- Pool Running.
- AlterG Anti-Gravity Treadmill.
- Stair Walking.
- Walk/Run Intervals.
- Create a “back-up” option.
- Avoid High Intensity Interval Training (HIIT)
- Monitor your pain.
- Stop injuries before they happen.
How do I regain running fitness after injury?
A sample training block we might use for an athlete returning from a long-term, severe injury might look like this:
- Week 1: 20 minutes slow run (or run:walk) every other day.
- Week 2: 30 minutes slow run (or run:walk) every other day.
- Week 3: 30 minutes slow run 4 to 5 times.
- Week 4: 30 to 60 minutes easy run 4 to 6 times.
How do you stay fit with a foot injury?
Some exercises that won't jeopardize your foot include:
- Bicep curls.
- Tricep extension.
- Chest presses.
- Bench dips.
- Kneeling push-ups.
- Pull-ups.
Can cycling maintain running fitness while injured?
So the short answer is yes, cycling is one of the best ways to maintain your aerobic fitness and actually maintain your running fitness while you're recovering from an over-training injury.
What do runners do when injured?
Take time off: A good rule of thumb is at least three days off from running. Work it out: Do gentle stretching, try foam rolling and consider visiting a cold chamber or massage therapist. Listen to your body: Don't try to power through pain.
How do you maintain aerobic fitness while injured?
How to keep training when injury stops you running
- Pool Running.
- AlterG Anti-Gravity Treadmill.
- Stair Walking.
- Walk/Run Intervals.
- Create a “back-up” option.
- Avoid High Intensity Interval Training (HIIT)
- Monitor your pain.
- Stop injuries before they happen.