Ways to Stay in Running Shape When You are Injured

Regular training is essential to establishing and keeping your efficiency as a runner. When an injury strikes, it can be challenging or difficult to keep to your practice regimen. Work with your coach, a qualified physical therapist or your physician to design an alternative practice routine that’s safe for your injury. Reassess the workout routinely as your injury heals, slowly working back up to your normal routine.

Low-Impact Options

While running offers reliable cardiovascular workout, the high-impact nature of the running stride is a major drawback for individuals with injured or weakened joints. A few of the most common running injuries influence the feet, ankles, knees or hips, typically due to overuse or strain. As you recover from such injuries, preserve your fitness level by exercising low-impact forms of workout. Rowing and swimming are 2 extreme, full-body workouts that put hardly any pressure on the joints. Even biking is a fairly low-impact activity, compared with running. Even gentler options consist of yoga, Pilates and some forms of dance.

Adapted Running Practice

If your injury is stopping you from your regular running routine, that doesn’t always suggest you cannot remain to run in some form. After examination with your doctor or physical therapist, try working on an elliptical fitness instructor, as your injury allows. The modified format will let you sustain your aerobic workout and work all the muscle groups you make use of throughout running. However, you’ll eliminate the impact of footfalls, as the elliptical equipment utilizes stirrups to lead your feet in smooth, oscillating movements. Your physiotherapist or fitness instructor may also assist you with barefoot running techniques, an alternative ways of decreasing the impact of heel strikes.

Strength Training

Though strength training isn’t typically a runner’s main location of focus, during recovery from an injury, it can prove particularly beneficial for restoring strength and stamina. For the strength training to be most reliable, select exercises that imitate the motions made use of in running and stabilize your attention on all the significant muscle groups you utilize when you run. Sprinters and short-distance runners can concentrate on strength training workouts that function explosive motions, such as plyometric workouts. Keep the resistance level relatively low and enhance your repetitions or exercise frequency to prevent developing a bulky musculature.

Flexibility Training

If your injury seriously restricts your ability to do aerobic or strength training activities, you can still take advantage of your capacity at each stage of recuperation. If your injury restricts you to gentle versatility workouts, such as stretching or yoga, make the most of the opportunity to focus on an area of fitness that’s frequently avoided over in favor of stamina, strength or speed. Establishing your flexibility will help you to recuperate your full range of activity as your injury heals. You might even enhance your mobility beyond your previous capabilities, which may further enhance your performance as a runner.