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Running Alternatives During an Injury
July 25, 2023 1:59 AM
NOTE: If you're injured, please consult your doctor or physiotherapist before substituting any run workouts.
If you're injured and can't run, you can maintain some running fitness by substituting elliptical training or water running.
ELLIPTICAL MACHINE: You can use the same HR zones you use for running. Shorten the duration of your workout to between 50-75% of what was prescribed. Stop the workout if you experience any pain.
WATER RUNNING: Because of the hydrostatic pressure of the water, don't worry about your HR at all and just use Rate of Perceived Exertion (RPE), as per what's dictated in your prescribed workout in the app. For example, if your workout tells you to do a Zone 2 run, consult your Zones chart in the "ZONES" page within the app, to see which RPE you should aim for in that workout. Shorten the duration of your workout to between 50-75% of what was prescribed. Stop the workout if you experience any pain.
With both options, you can maintain the number of runs you do each week but make sure you're not pushing any more than is comfortable.
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