Advice: training with an injury; low impact!

McConkey

Advice: training with an injury; low impact!
Hi everybody, hope ye are all well and happy

I have just joined the gym for a month to stop me losing my fitness as I wait for my foot injury to heal. The physio says it will probably be another four weeks before I can run, then it will only be on grass. I am allowed (!) to use the crosstrainer and bike at the moment as well as swimming so I will be giving all of these a bash.

So my question really is what kind of training should I be doing, in order to increase my fitness over the next month so that I will be in reasonable condition to continue my marathon training. I would be hoping to get to the gym 5 times a week if possible.

How long?
How intense?

I did a session on the cross-trainer today for 10 min and the bike for about 43 min but I didn't really break into a sweat and I wasn't struggling for breath at all, my HRM said that I spent:

25 min in HR zone 1
35 min in HR zone 2
15 min in HR zone 3
7.5 min in HR zone 4
4 min in HR zone 5 (176 bpm)

Any and all advice is welcome, thanks a million for taking the time

Racing Flat

If you could be feeling the same way as you do during/after a normal run, you'd hopefully be getting the same fitness effect. Why don't you try aqua-jogging? Just need an aqua-jogging belt. Info on the Catherina McKiernan website I think.

RoyMcC

Hey Ms McConkey, look upon this as an opportunity. There's loads to be doing that runners rarely do because they're too busy, err, running!

Whilst you're on the cardio machines don't ignore the rower - it's one of the best all-round exercises that you can do and it will help both leg and upper-body strength together with bettering your aerobic capacity.

Almost totally ignored by sub-elite athletes is core stability, which will enable you to run better and more efficiently. You have a great chance to go through some routines - take a look at http://www.brianmac.co.uk/corestabex.htm

Also you could have some fun with the Swiss ball http://www.dietandfitnessresources.co.uk/home_gym/info/swiss_ball_exercises.htm

or have a go at the static weights (but free weights only under supervision) to increase strength and power.

Let us know how you're getting on.

McConkey

Thanks RacingFlat and RoryMcC,

Spent a little time there looking for one of those flotation belts but they seem hard to get here, I found a no on Run Ireland for a guy in a Clifden sports shop that had one for sale a few weeks ago so i'll give him a ring tomorrow and see if he still has it and what size it is. After that, I'll have to try ebay.

Usually when I run, my breathing is affected, not so much as at the begining (of training program) but I definately feel the impact of the run-deeper breathing etc. I'm not feeling this so much in the gym-even after 45 min on the bike. The cross trainer was definately giving a more active workout in that regard so I might try to stay on it for longer.

The rowing machine sounds good, I'll be having my induction on Tues so I'll make sure they add that to my program. From what I've seen so far they seem to have a big emphasis on the strengthening and core stability areas as most people I've seen at this particular gym seem to spend time in that area. So fingers crossed I get a nice, solid program that will get me back to running again soon.

barkar

McConkey wrote: »

Thanks RacingFlat and RoryMcC,

Spent a little time there looking for one of those flotation belts but they seem hard to get here, I found a no on Run Ireland for a guy in a Clifden sports shop that had one for sale a few weeks ago so i'll give him a ring tomorrow and see if he still has it and what size it is. After that, I'll have to try ebay.

QUOTE]


They are in elverys in Terryland in Galway , i got one at the weekend

McConkey

Thanks for the headsup Barkar...I never got around to ringing the guy in Clifden but I'll take a look in Elverys so, Cheers