Maintaining running fitness while injury heals ?
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jperubog posted 18 weeks ago.
I was in the same boat, not stress fracture, but foot injury, I did alot of extra biking and aqua jogging, aqua jogging is boring as hell, but I think it helps maintain enough, I've only been back to running for a couple of weeks, mostly walk/run, but when I run I don't feel as if I have lost too much. good luck and don't be tempted to come back too soon, you should have enough time to get back into it.
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brittda posted 18 weeks ago.
Can you bike? I just was in the same position (tibia) .....bike, and bike, and bike and bike.
Small problem though ... I over did it slightly and now have ITB issues now. If it's not one thing it's another. The biking DID maintain my fitness however. My problems with running are now related to the ITB not lack of fitness.
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kpollock posted 18 weeks ago.
Unfortunately, I've been aqua jog so here's my thought....when you start running again (which I did last weekend), be prepared to deal with the soreness all over again! Water doesn't compare to the road. Really stretch after you run or get a massage. As I slowly increase my mileage with each run, I get sore all over again. This also affects how I do on the bike, legs much tired! So if you are close to a race, do not try to make up any lost distance unless you have sufficient time.
OK, now for all of you who HATE aqua joggers! I am fortunate I don't have to piss anyone off at the pool because I can either jog in an area with other non swimmers, or I can split a lane (our lanes are quite wide!)....and since I am aqua jogging, I am less likely to bother my lane mate since I only occupy a small area. I've seen some of those backstrokers and breaststrokers...arms, legs everywhere! But as you probably can understand the state of mind of someone who's dedicated countless hours to training and finally feel that all the training just might pay off.....then you go out for what you assume will be another effortless run and uh oh....you experience a pain like none other and get the dreaded news you can't run for the next 4-6 weeks...and your race is in 8 weeks. You ask everyone and anyone for advice because the thought of losing all the fitness you gained is torture! So you try aqua jogging hoping and praying it keeps you fit enough to cross the finish line. A last place finish is better than a DNF! I know there will be a time when I am that flip turning swimmer and come across an aqua jogger who is throwing my timing off, I just hope I remember I was there too and given a choice, would rather be running.
I will say this, I swim at an aquatic center so it's very large and has dedicated areas for non swimmers or lanes for people like aqua joggers. I do feel for those you have to share lanes with the aqua fitness classes!
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Carlos Mx posted 18 weeks ago.
I must do aqua jogging in the deep end of the outside recreational pool, which is completely empty at 6 AM, when I get there. All I do is move around like a cork, while I look at the Yoga class on the lawn a few feet away.
I would never try to do anything like aqua jogging at the pool where I swim, not only because it is not deep enough, but I would be directed to a lane marked for special needs. Those being: fat ladies learning to swim, a 75 year old man who swims laps and laps of something I can only describe as upside down fly, and rehab for injuries. Doing anything in that lane is embarrassing and dangerous.
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Carlos Mx posted 18 weeks ago.
brittda wrote:
Can you bike? I just was in the same position (tibia) .....bike, and bike, and bike and bike.
Small problem though ... I over did it slightly and now have ITB issues now. If it's not one thing it's another. The biking DID maintain my fitness however. My problems with running are now related to the ITB not lack of fitness.
Yes, I can bike, and I think I too have overdone it a bit. I will scale down the cycling and do the aqua jogging, even if I'm bored.
It is too bad to hear about your ITB. How much longer do you have to stay out of running?
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jamescaro posted 18 weeks ago.
I have read a few studies and articles on using the elliptical (without holding the handles) to maintain running fitness while injured.
The key is to work at the same intensities (Heart rate) and Cadence (Foot turnover) you would if you were running outside, and by not using the handles, you are replicating running biomechanics very closely.
The elliptical provides the closest "match" to the mechanics of running, is 0 impact, and although it can be boring if you are gonna be doing longer sessions (Get some good tunes on your I-Pod), it is great for Intervals - you can at least still push yourself and get the heart rate up.
Hope this helps
James Greenwood - Sport Scientist, MultiSport Coach
http://www.mypypeline.com/-triathlon
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Triguy98 posted 17 weeks ago.
Elliptical if it is acceptable for your injury and aqua jogging. Just make sure your return to pavement is gradual or you risk aggravating the injury again.
Life is short. Play hard and get dirty doing it.
I was injured with a stress fracture in my right foot four weeks ago. My doctor says that I can't run for at least 4 weeks more.
I am training for a Half IM in September and a full in November. I was running 40-50 k per week before the injury.
For the last month, I have substituted my running workouts for more cycling, a couple of strength sessions, and have tried workouts in the elliptical machine, walking in the treadmill, and aqua running.
What has the best chance of helping me maintain my running fitness without boring me to death?