5 Alternative Cardio Sessions For Runners

Injured from too much running? Yes, it’s happened to the best of us. But just because a pesky knee injury is getting in the way of your training session or a hamstring strain is slowing you down on the pavements, it doesn’t mean you can’t speed up in other ways. Think cardio sessions on a bike or lengths in the pool. Don’t let an injury stop you, try switching to a different discipline and mixing up your training. You may well be surprised by how cross training can make you a stronger and less injury-prone runner. And to give you a head start, we’ve pulled together five of our favourite cardio sessions for runners.

1. A 45-minute spinning session

You’ll sweat, you’ll drink gallons of water and you’ll spend the first five minutes of the session wondering why you ever signed up for it in the first place. But once you’ve got into the rhythm of the 45-minute session, usually led by an enthusiastic instructor who tells you to up your resistance and your pace, you’ll feel the burn and your cardiovascular system working.

As well as raising your heart rate, a spinning or indoor cycling class also works your quads, glutes and core without putting too much weight-bearing pressure on your limbs and injury. Just focus on both the up and down stroke to make the most out of this intense workout.

2. Indoor rower

It’s not easy to master but once you’ve got the knack of the indoor rower, you’ll be able to work out your whole body and use muscles that have been dormant for a while. And the best bit of all is that the indoor rower is super low-impact on your joints. Start off slowly, working on your form – think legs, then arms. Then start speeding it up and feel your heart rate increase and body begin to sweat. After half an hour, you’ll feel it from head to toe.

3. Cross-country skiing machine

It’s the one machine in the gym you probably would ignore in any other circumstance but once injured, this clever machine will become your new BFF. You see it works your large muscles in a rhythmic motion as you push on the footboards to move the machine. This then provides your body with weight-bearing exercise while still being low-impact. Effective and efficient, you’ll get your heart-rate up and give your body an all-over aerobic workout.

4. Aqua jogging

So what is aqua jogging? Well, it’s jogging in the water (the name gives it away). With zero impact, it’s the perfect way to train to run without aggravating an injury. The water holds your weight and allows you to mimic the action of running and working those muscles through the water. It needs to be noted though that you need to work harder in the water than on land to get your heart rate up and the desired effect. Try intervals similar to speed intervals to push yourself harder or keep it steady in the water.

5. Swimming

Swap the pavements or treadmill for the lanes of a pool and pick up the pace in the water. Low impact and a fantastic workout, swimming is an ideal way to cross-train. You’ll increase your endurance and also actively recover tired and weary muscles. If you swim in cooler water, you’ll also help to bring down any muscle inflammation. And you’ll work muscles often neglected when running, helping to correct any imbalances in your body. This will not only make you more powerful but also less prone to injury in the future.