Best cross training for runners during injury recovery

For runners, injuries can be part of life. During the recovery process, maintaining fitness will help you return faster and more easily to where you want to be.

Cross training is an essential part of the process and deciding what the best method is depends on a number of factors. This guide can help you determine what will work best for you as you work towards your goals.

Aqua jogging

Aqua jogging is a great option which most closely mimics the form of running. If done in deep enough water, it can be low to no impact for injuries that necessitate eliminating weight bearing. Studies have shown that it can help injured runners maintain their aerobic capacity for 4-6 weeks. The added resistance of moving through the water works your muscles more than some other cross training activities, including your arms and core.

Of course, this requires access to a pool so it may not be feasible for everyone. And because of the water temperature, it’s really challenging to achieve a higher heart rate as with some other cross training options. Often people note that aqua jogging can be fairly boring (which can be somewhat mitigated with interesting workouts). And finally, it can look and feel rather ridiculous.

Swimming

Swimming can be an ideal cross training for injuries that require no weight bearing or use of the lower body. It’s also a great complement for when you do get back to running.

On the flip side, it requires access to a pool and generally uses entirely different muscles than running. It can be useful for retaining aerobic fitness, but not necessarily the other components of running. Swimming also requires some level of skill and technique, particularly for aerobic and speed work.

Elliptical

Elliptical machines can vary in set up, but generally, they are a good option because they mimic the form of running, including both leg and arm motions. They also are low impact. They also offer adjustable resistance and the ability to do interval training.

However, they do require some weight bearing so may not be appropriate for all injury stages or types. Most people will also need to access one in a gym or fitness center (unless you have one at home already).

Cycling (either road or stationary)

Cycling is very low to no impact and weight bearing and effectively work the legs with some of the same leg muscles. If you already own a bike, it can an easy substitute for running. It offers an opportunity to get good interval training with aerobic and muscle endurance maintenance.

There are a small number of injuries it may not be appropriate for. Additionally, if you don’t already own a bike, you will either need a gym or to acquire one. Although cycling does work the legs, it does not align with the muscles or movements for running and it does not use the arms or core in a similar fashion. For the closest simulation, an upright bike is better than a recumbent.

While each cross training option has its pros and cons, there are some that mimic running more closely or may be better for your specific injury type or stage. Ultimately, the best cross training activity is the one that will help you recover from your injury and that you will be able to do consistently.

Cross training may not scratch the same itch as running, but it’s an important bridge on your road to recovery. And, fair warning, cycling and swimming during times of injury has been known to lead into full blown triathlon training- you’ve been warned!