Alternatives To Running

Sometimes you just don’t feel like running. That’s the perfect time to do something else. Cross-training is vital for all runners.

It strengthens underused muscles and keeps your body – and mind – fresh so you can give a high-quality effort on running days. The effort level recommended in each workout below mimics the effort of running at a moderate pace, or a little slower than a tempo run.

Got 20 minutes?

Hit the rowing machine at the gym. Aim for an effort that feels like a 7 or 8 on a scale of 1 to 10.

Got 30 minutes?

Ride a bike at a moderate speed, or about 90 revolutions per minute (count how many times your right knee comes up in 10 seconds and multiply by six).

Got 45 minutes?

Swim 25 metres hard followed by 25 metres easy; repeat until time is up.

Got 60+ minutes?

Run on the elliptical at an effort that feels like a 7 or 8 on a scale of 1 to 10.