Running is hard on the body, although claims that running creates impact forces up to seven to eight times body weight are exaggerated, according to the experts. But they acknowledge the forces can reach two to three times body weight with each stride, and even more on downhills.
It’s no surprise that our muscles, joints, and connective tissues get weary from all this shock-absorbing. So experts agree that most runners benefit from at least one non-running day a week, and that injury-prone runners should avoid consecutive days of running. Cross-training offers a great alternative.
CROSS TRAINING ACTION PLAN
Use cross-training activities to supplement your running, improve your muscle balance, and keep you injury-free. Swimming, cycling, elliptical training, and rowing will burn a lot of calories and improve your aerobic fitness, but be careful not to aggravate injury-prone areas (see below).
Cross-training can help you stay fit when you can’t run. But pick wisely, says podiatrist Stephen Pribut. Some activities may exacerbate an injury.
Runner’s Knee
Yes, usually okay: Swimming
Sometimes okay; let pain guide you: Stationary Bike, Elliptical
No, usually not okay: Rowing Machine
Iliotibial-Band Syndrome
Yes, usually okay: Swimming
Sometimes okay; let pain guide you: Stationary Bike, Elliptical, Rowing Machine
Calf Strain, Achilles Pain
Yes, usually okay: Swimming, Stationary Bike, Elliptical, Rowing Machine
Plantar Fasciitis
Yes, usually okay: Swimming, Stationary Bike, Elliptical, Rowing Machine
Shinsplints
Yes, usually okay: Swimming
Sometimes okay; let pain guide you: Stationary Bike
No, usually not okay: Elliptical, Rowing Machine
Stress Fracture
Yes, usually okay: Swimming
Sometimes okay; let pain guide you: Stationary Bike
No, usually not okay: Elliptical, Rowing Machine
INJURY PREVENTION LAWS:
3. Consider shortening your stride
5. RICE Works
7. Don’t Race Or Do Speedwork Too Often
8. Cross-Training Provides Active Rest and Recovery
9. Stretch the Back Of Your Legs
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