I’m currently injured and run 20-25 MPW with 100-150 minutes per week of cross training on an eliptical bike. Before I got hurt, I was running 40-45 MPW with 30-40 minutes of aqua jogging per week. How much aerobic benefit does cross training give you compared to actual running? Is 10 minutes on an eliptical at 160 BPM equal to 10 minutes of running at 160 BPM?
What kind of injury do you have if you don’t mind me asking? Here’s some other ideas....
Walking/hikes with a weighted vest- anywhere between 30-90’. Nothing slower than 16:20 pace per mile. Make sure it’s equally distributed
If you have an access to a bike then you most definitely sustain your gains! And you can do two a days of cross training. Bikes you can do hard intervals as well...like 4’ easy and 2’ hard for 5-10 miles. Not sure what your fitness is like but it’ll keep your lungs in check.
Do you have access to weights or a gym as well? Back squats, step ups and lunges are going to be your best friend mixed with bench press, hammer curls, lateral and front raises. Hope this helps. Feel free to send me an email with any other questions you may have.
Achilles tendonopathy
Aerobic training is aerobic training, so it will be the same.
What it doesn't help is the muscles for running, running economy, etc.
I had a similar injury and it still kinda persists. Keep doing the rehab txt for it. If you don’t know what to do for rehab, here’s some stuff to do for your heel to heal faster....
Stationary calf stretch, lean up against a wall and push into it, there’s different ways to do this...
To hit the gastrocnemius-put your injured foot behind the leading foot, And lean into the wall while keeping your body fully extended. It’s a simple calf stretch
Another way to do this-put your injured foot against the wall with your foot pointed towards the ceiling, lean into it-it’s going to feel painful from the stiffness but it help loosen up the soreness and bring back blood flow. You can do this in the pool too. Also-make sure you angle your foot about 45 degrees in both ways (picture a box in your mind) and lean into it as much as needed.
To hit the Solius-same as they first exercise except your going to bend the knee that behind the leading leg.
Make sure you do calf raises on a stool or on stairs and allow your heel to drop so you can regain mobility, get in at least 40 reps a day.
When you feel like your ready to “test it out” slowly break into it. What I did to test the waters was I ran 1’ on and 1’ off for 20’ total. If that felt good then I would run two days later and I cross trained in between days until I ran 30’ of pain free on easy runs.
Hope this helps too. Keep doing the water aerobics and bike every day twice a day. You’ll bounce back quickly. It’ll take about a month to recover.
-coach Wiedel
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