How do I replace my running workouts with indoor workouts whenever I cannot run outside?

Training Advice/Discussion General

2 years ago 01/19/2022 10:06am EST

For the upcoming track season, I have a strict training schedule that I am supposed to keep, but sometimes conditions outside make it impossible to run. How can I replace those workouts with indoor workouts. I do have an exercise bike, but I know that it is not the same as running. I would love some specific advice on how to change hard workouts, easy workouts, and long runs so that I can have a similar effect when working out indoors. I really want to stick with my running schedule, because it is designed to help me keep up with my goals for track season. Any advice will help. Thanks!

2 years ago 01/19/2022 10:17am EST

re: Joejoewilty

Prioritize and be flexible. When you get a nice day, do something quality running, like hills or tempo. On really bad days, you may have to stick to the bike. You can do intervals and tempos and progressions on them—not the same as running, but it's better than nothing. You can do some form of strength/plyometrics without any equipment too. Lastly, when the weather's bad, but not toooooo bad, don't be afraid to get outside. Just go slow, work off effort.

2 years ago 01/19/2022 10:49am EST

re: Joejoewilty

When you need to do workouts on the bike, be sure to go by minutes, not distance. You could replicate just about any running workout if you use the time it takes to do each interval. Because of the lack of impact, you workouts should be a bit longer than they would than if you were running outside. Some people like to use the rule that 10 minutes cross training= 1 mile of running. Also be sure to go by RPE and heart rate, not pace.

Some other suggestions that would help would be to have a towel and lots of water nearby. You are going to be sweating profusely on the bike, especially during hard workouts. Also turn off the heat in your house when you are riding. In addition, be sure to play some good music to get you going.

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