Injured runners – on yer bike!
Injured runners tend to favour the cross trainer, also known as the elliptical as it feels like the closest thing to running one can get.
The elliptical allows for a running motion with very little impact stress on the legs so it is an ideal choice for days that you want to give the skeleton a rest from the higher impact forces of running.
There is an option to use your arms with the elliptical but we encourage people to go hands free as it forces your core to stabilize you to stay upright on the machine. Heart rate can be elevated within five beats per minute of that of running at the same intensity so it is a wonderful aerobic challenge.
Although your feet never leave the pedals, the motion mimics running and can build muscle memory in the quads, hamstrings, calves and arms that will translate to a better, more efficient running form.
It is best to aim for ahigher cadence and lower resistance on the elliptical again for cross over effect to running to be optimal. Too high of resistance results in an effort more similar to stair climbing than that of running. In addition, going faster at a lesser resistance will tax your heart and lungs more.
Cycling is another good option for runners trying to maintain aerobic fitness while injured or to replace a recovery run to minimize musculoskeletal strain.
Usually cycling needs to be done about one and half times as long as running to gain a similar aerobic benefit,
A 60-minute cycle will mimic a 30-minute recovery run. Cycling is good to build strength in the legs a big limitation of cycling is that it does not challenge the upper body and core like some of the other cross training methods we have covered.
Be sure to supplement your cycle with core and upper body strengthening that are so important to healthy running. Outdoor cycling is mentally stimulating giving you the opportunity to explore trails and roads just like running. Indoor cycling is somewhat similar to the treadmill, much less mentally stimulating but if weather or light conditions do not permit for an outdoor cycle it is another option.