The best alternative to running: beat injury and sickness safely. But, how?
We have all been there – so, how do we beat injury & sickness safely? What are the best alternatives to running?
I love to run, swim, and cycle but I have had to overcome seasons of injury and sickness.
How did I do it? How can you do it too?
Fitness level
I worked really hard to get to a good level of cardiovascular fitness. I had to find another way to continue my cardiovascular workout routine without running! My cardiovascular endurance has also been improving and I know that at my age, I could lose it quickly too.
What are my alternatives then?
But before I get to that, what does cardiovascular fitness even mean? I had to learn about it too. This is what I learned. Cardiovascular endurance and fitness are measurements or gauges of how well you can do exercises. This includes your whole body and the intensity of the workout needs to be moderate to a higher intensity. Included in this is the length of time you can maintain this.
I have been working hard on this for the past 10 years. By improving my cardiovascular system, I can not carry out my daily tasks far easier. For me, the good news is that I no longer need an afternoon nap. I had to find the best alternative and most effective cardio workout to maintain this newly gained fitness.
Running is not the only way or even the most effective way of doing this, but it is a great option for me. I had to find another great way after I recently went through a couple of months of sickness and then a broken arm. My BEST ALTERNATIVE TO RUNNING: BEAT INJURY & SICKNESS SAFELY – for me, my go-to is a HIIT workout because I can adapt it. What do you do when you are injured?
These are the things that I have done to keep the health benefits I had built up so far:
- walking
- swimming
- cycling
- HIIT
Walking as an alternative to running
I need to get outside regularly. My mental health benefits from this. I need to run my thoughts and leave them outside and when I cannot run, then I walk. This simple physical activity helps me with my weight loss too.
Regularly for me is every alternative day. I try to either go for two half an hour rounds or one hour round in a session. The great thing about walking is that it is free, and you just have to put on some good walking shoes and head out of the door. Walking can be a good aerobic exercise if you step up your pace. If I can complete a walk of 5km in one hour or less, then I know I have given my heart a good workout.
Swimming to come back slowly
Swimming offers less impact on your joints. The buoyancy of the water offers low-impact workout options. It is a very good workout for the entire body. When I want to do a low-impact workout and want to target my upper body then I love to do lengths of crawl and I do not kick my legs. I take it easy and just enjoy the fact that I can pull my body through the water just using my arms.
Breaststroke remains to be my easier stroke and so it is a good option to rest your arms and work your legs. My leg muscles usually get the most work when I run and so I love this low-impact alternative.
I still want to try aqua jogging and I think that I may need a flotation belt for that. Watch this space, as I am always up for a challenge.
Cycling to beat the injury and recover from sickness safely
I have a friend who does not like to walk or run. She has a permanent foot injury, but she loves to cycle and she makes the best use of it to maintain her fitness.
Cycling for me has included just jumping on the bike and running a few errands. I’ve also worked out at the local gym on a stationary bike. My daughter has also used her bike to both get to work and visit friends. Joining a spin class at a gym has always seemed a bit strange to me but I gave it a go, once. It is not for me always, but I learned a lot! The instructor made the workout go by so quickly and after the session, I know I had completed a serious cardio workout. She was also able to show me the proper form to ride the bicycle, I had no idea, but it ended up being so much fun.
Cycling can be done for sport or recreation, and both are valid forms of exercise and are so much more beneficial for your heart health. When I am trying to beat or overcome an injury or recover from a sickness safely, I do whatever I can to move. Keep moving, no matter how;)
HIIT is the best alternative to running
Yes? or No?
I recently discovered HIIT after I broke my arm. We were traveling and it was not easy to run outside. HIIT stands for High-Intensity Interval Training. HIIT workouts can be full body workouts or you can just target an area. Because it is high intensity, you cannot do them for long periods of time.
The app that I was using was adaptable and I was able to do some HIIT strength training without putting any stress on my recently broken arm. You can do HIIT anywhere, even in the comfort of your own home, that is the benefit of it. The workout is done in less time and that is why it is so beneficial not only to someone like me who was recovering from a broken arm but it is great for busy people too. You can get a full-body workout in minimal time.
more and possibly the best alternatives to running – beat the injury & the sickness safely
There are plenty of options as alternatives to running. Getting back on your feet after an injury can and probably will take time. Give it the time needed. But try to keep moving slowly but do not put yourself at risk of injury as you recover. Variety will help you heal well without overuse injuries.
Give some of these a try:
- elliptical machine
- jump rope
- rowing machine
- there are more … what is your best alternative to running?
These are all great alternatives to maintaining muscle strength and cardiovascular health. Be creative, and work out your own circuit training to maintain your fitness. Any training program is great as long as you move and actually do it.
Some people enjoy having a gym membership, and that motivates them. Others, like me, prefer the wide open spaces. Find your best way and your best option may be a simple solution. Recovery is possible. Adapt if you have to, but try to keep moving – it is good for all of us.
In the ten years of my running, I have faced injury and sickness, many times. Every time, I rest, and then I build back slowly, and so can you. See you out there.
The BEST ALTERNATIVE TO RUNNING: BEAT INJURY & SICKNESS SAFELY starts here today. Go for a walk or go for a cycle, start somewhere.