Please help with suggestions for alternative exercise whilst injured.

[rungirlrun69]

I've been running 3 times a week for 9 months but as I've tried to increase my distance from 5K to 10K my right ankle is getting more and more painful the day after running. I saw a physio last week who recommended a rest from running until I'm pain free, I've biked, rowed and swam, exercising for one hour every other day (I run every other day) and done a kettlebells class this morning. My ankle still aches but not as bad as it did after running. I'm so frustrated not to be out running in the fresh air as we've had lots of lovely sunshine - has anyone else had to rest from running due to injury? What did you do to keep up your fitness? I go back to the physio on Thursday and I'm concerned he is going to recommend more time off - I've worked so hard I don't want to lose my ability to run!

[Oldgirl Graduate]

If you like your swimming try some HIIT that will keep you really fit and is wonderful for your breathing. HIIT can be made up to suit you but what I've been doing is the following:-

1 length front crawl as fast as possible (17Mtre pool = 13-14 secs)

1 length breast stroke slow to recover

1 length front crawl steady swim

1 length breast stroke faster than normal

Then reapeat these 4 lengths. The first time I only managed to do 5 x fast swim but this last time I did 10 fast. The only reason I do 3 recovery lengths is because the clock is at one end of the pool so I can check my time on a 4 length routine.

Walking and rowing in the gym also cycling would be safe enough other options. Rowing and cycling are another 2 exercises you could do HIIT with too which will help keep yoour fitness levels up.

Hope your ankle is better soon, take care.

[rungirlrun69 in reply to Oldgirl]

Thanks so much! I could do with a focus for swimming as I tend to drift off as I find it easy rather than challenging my fitness - I'm going to try this. All routes for cycling and running outdoors have massive hills where I live - obviously these are harder work - do you know if these act as an interval the same as speeding up on the flat? They certainly make me puff!

[Oldgirl Graduate in reply to rungirlrun69]

I would think hill work while cycling would help build strength and stamina just the same as interval training, you would need to be careful that you didn't put too much pressure on your injured ankle there though. I've been working on running up hills and have noticed my overall fitness has improved. When I check my Garmin my heart rate is not going as high as it used too especially when running on the flat.

[sfb350 Graduate]

I've been using the cross trainer to do the Speed podcast - it's non-impact so it doesn't aggravate my hip injury. It seems to have paid off - we did speed intervals at running club last night and I'd definitely improved. Just take it easy to start with in case it is too much pressure/movement on your ankle.

You could also look for local aquafit or aquajog classes.

Anything that improves your core strength will be of benefit to your running too - dumbell squats, planks, side planks etc

Good luck !