Training Alternatives for Injured Runners

Elliptical Training

"The elliptical is a great way to get into cardiovascular shape without the pounding of running," says Marc Pelerin, head running coach of TrainwithMarc.com. "Since most runners dread cross-training, it's important they keep it fun and interesting. I suggest doing this with a good warmup and cool down on a different machine and then getting on the elliptical for the workout."

Pelerin's workout suggestions:

1. Pedal 5 minutes at "a comfortably hard effort." Take 30 to 45 seconds of rest. Repeat hard/recovery efforts 4 to 5 times followed by a 10- to 20-minute cool down. 
2. 10 minutes at "a comfortably hard effort." Take 1-1:30 of rest. Repeat hard/recovery efforts 2 to 3 times followed by a 10- to 20-minute cool down. 
3. 2:30 at "a medium-to-hard effort"--think 7 to 8 out of 10 on an intensity scale. Take 30 to 45 seconds of rest. Repeat hard/recovery efforts 6 to 8 times followed by a 10- to 20-minute cool down.

Your Return to Running 

It's important to use your break to reflect on why you got injured in the first place, coaches say.

"Injuries are usually caused by bad habits--overtraining or taking on too much too soon," says Corkum. "Use the forced rest and recovery time to learn about yourself as a human and a runner."

Joe McConkey, head coach at the Boston Running Center, says you might also want to get a gait analysis from a specialist to see if your injury was caused by a body imbalance, such as slightly uneven hips. 

When you start running again, do it gradually and be patient.   

"No matter what aerobic cross-training you do, keep in mind there will still be a shock to the body when returning to running," McConkey says. "Running is a very specific activity that involves a lot of force. Keep this in mind by being very cautious with your build-up for the first three to four weeks."

Connect with us on Twitter, Facebook, Instagram or Pinterest for more tips, recipes and ideas to fuel your ACTIVE life.

Find your next race.