How to train around a running injury

Injuries in running are incredibly common, as you’ve probably found if you’re reading this. After all that hard work, a couple of weeks or more without running can feel like torture so I want to help you stay positive and keep the momentum going.

Change your cardio.

Depending on what your injury is and how you experience it, simply changing to another type of cardio could be the best option. Swimming or cycling are two of the best options as they’ll maintain the cardiovascular fitness you’d otherwise lose with a halt in running. Whilst the specific muscles won’t be worked in the same way, you’ll soon bounce back when you can return to the pavement, trail or treadmill.

Strength training.

Many injuries are caused by muscle imbalances or a lack of strength in certain muscles of the core and lower body. The exact muscles will again depend on your injury but adding weighted or even bodyweight exercises to maintain and potential build leg and core strength is another great option whilst you need to avoid running.

Stretching.

A weak muscle is often a stiff muscle. Stretching more frequently either on its own or within a yoga or Pilates class can be a brilliant way to not only speed up recovery, but if maintained long term, prevent the same injury recurring.

Stretch, strengthen and swap.

Do these things to get back to running sooner, and if you keep them up long term you’ll also be able to run faster. Help from a coach or physiotherapist would be advisable to get your exact needs worked out.

Written by Kyle Brooks, Running Coach based in Norwich, Norfolk.