exercise to replace/improve running

average_runner

Looks like i be out for 4-12 weeks with a tore calf muscle, physio will confirm it on tuesday.


What I like to ask, if I am allow to go to the gym, what is good exercise to replace or improve running?

Cross Trainer, how long should you spend on it?

Cycling????

Thanks

token56

Sorry to hear about the injury, the physio will probably be able to advise you best, but in my experience aqua jogging is a good way to go. Its not very exciting and you might look a bit weird doing but I think its a reasonable work out. Swimming wont really work the same muscles but is still an option as a work out. I'd be wary of cycling and the cross trainer as they would both involve using the calf even if no direct contact/impact is being made with anything. I suppose ask the physio about these.

average_runner

aye will do that.

When starting the thread i was jsut thinking about whats a good alternative even if not injured. Time on cross trainer etc.

Dont think i be doing much for awhile anyhow.

ecoli

Had the same problem in the weeks coming up to my goal race (only a minor tear thank god) worked out the following with my physio

cycling double the time i would normally run for my easy runs
Sessions were replace with aqua jogging usually 1 min hard one min easy

Didnt lose any fitness at all for the few weeks and came out happy with my race time. Best of luck with it

stmochtas

Not to hijack the thread but is aqua jogging for swimmers only or can those confident in the water but only shallow end swimmers try it? Anyone every see classes in same around city centre?

ecoli

stmochtas wrote: »

Not to hijack the thread but is aqua jogging for swimmers only or can those confident in the water but only shallow end swimmers try it? Anyone every see classes in same around city centre?

most running shops sell buoyancy devices so you can aqua jog in deep end and it keeps you from touching floor to allow for maximum benefit. Dunno anywhere that does classes i am afraid.

The Rook

OP, I was out with a stress fracture after a race in March and was off running for 6 weeks. I did a 50:50 split of exercise bike & cross trainer, half an hour each night during the week (4 nights a week) and 45 minutes on each once at the weekend.

Did the trick nicely, I read somewhere that the recommended RPM for cycling and cross training as a replacement for running is in or around 90rpm as this is the movement that replicates the physical movement of running most accurately.

Give it a shot, see how you go, but of course I'd take the recommendations of a physio over my ramblings any time !

tunguska

Sorry to hear tha average runner, but do y9ou know if its a Grade I or II tear? If it turns out to be Grade I, then have a look at this:

http://www.thestick.net/Articles/Calf_%20Heart_%20Attack.htm

I had a grade I tear about 3 weeks and I followed the advice in the link, worked great. I ran my first race since the injury on saturday and all went well. So it may not be as bad as it seems, but your physio well be able to let you know what the story is.

When I couldnt run what I did was Id do swim-cycle-swim sessions one day, then cylce-swim-cycle the next. It was actually alright, pretty tough training and kept me ticking over. The cycling would be either hill intervals, a long cycle, or a 20km(or 40km)time trial. I really enjoyed these as Id try and better the time Id done previously. So Id always try and dip under 27minutes for 20km or under 57mins for 40km. I'd make a tempo cycle from it aswell, so keeping 130rpms all the way. Brutal tough and it kept my heartrate very high so Id be in VO2 max territory for the entire workout. I know its not sports specific but I definitely think it did a good job at keeping my fitness up there.
I think the important thing is to keep it interesting, for me that was to make a competition out of it, have a target on the bike or in the pool. So what ever way you can, make it interesting.

average_runner

No idea on what grade it is, basically I think its a tear but need the physio to confirm it.

All will be known soon.

Just went thru last 2 years of no injuries and this year had 2, thats the fun of it all