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  • How to Maintain Running Fitness When Injured

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    How to Maintain Running Fitness When Injured

    If you’re an active person, getting injured or facing other foot health concerns can be disorienting. Walking and running may be a big part of your routine, but the risk of worsening the problem is worth taking a break. So what should you do to fill the time?

     

    Many solutions exist to maintain activity while working through foot or lower limb pain. The fundamental tip is this: maintain a fitness plan as similar to your current lifestyle as possible while not putting any strain on the pain point. Below are five tips to keep you moving and prepare you to get back out there once your feet are feeling better.

     

    If you have any specific questions that aren’t addressed here, feel free to visit Goodmiles Running Company to talk with one of our Fit Experts. They are not only there to help you find the best shoes and apparel for any activity, but also to share resources and encouragement for whatever situation you’re in.

     

    Feel better soon, running buddies!

     

    Tip #1: Cross-Train

     

    Cross-training, or doing workouts that supplement running and walking, is always a good choice, but it’s especially useful when you’re taking a break from running. Biking, elliptical work, yoga, pilates, barre, weight training, and more are excellent ways to stay in shape while healing from running-preventative health concerns.

     

    When choosing which cross-training activity is best for you, make sure to pick one that won’t further aggravate your injury or foot pain. For example, biking is a good alternative to running when the problem is based in the foot, since cycling is a low weight-bearing activity. However, it’s not good if your injury is hip-based, since biking adds extra strain in that area.

     

    Another consideration is that the activit(ies) with which you replace running or walking should provide approximately the same level of aerobic activity so that your heart and lungs remain used to the experience of running. However, this recovery period can also be a good opportunity to strengthen muscle groups that aren’t addressed while running or walking, such as the core and arms.

     

    For more information on cross-training, check out our guide for cross-training for runners. Always consult your doctor for a personalized plan if you’re unsure which activities are safe and best for you.

     

    Tip #2: Try Out Water Running

     

    For runners who want to maintain form and practice running while injured, water running (also known as pool running or aqua jogging) is the closest alternative. Water running removes the impact of footfalls while still providing resistance to your leg muscles, making it possible to get a great workout without the pain of running on hard ground.

     

    Tip #3: Take the Stairs—And Do it Again

     

    Stair training, despite not being most people’s favorite activity, has many of the same benefits as water running. Walking up and down stairs is low-impact for your feet so they can continue to recover, but it activates similar muscle groups in your legs and provides a comparable workout for your heart and lungs.

     

    Tip #4: Maintain a Routine

     

    Part of running well is doing it consistently. For some people, that’s as detail-oriented as running at the same time and along the same routes every day. 

     

    If that sounds like you, don’t go cold-turkey on your routine! Completely altering your schedule will make it more difficult to get back into running when you’re healed, and it can make waiting out your injury that much harder.

     

    Try to maintain elements of your running routine where possible. If it doesn’t cause you additional pain, try to walk your running routes. If you’ve taken up cross-training of any sort, try to work out during the same times you used to run. Feeling “normal” will be a huge boon to the mental component of exercise and can also soothe the emotional struggles of an injury.

     

    Tip #5: Stay Connected to a Support System

     

    Injuries and other foot pain can be disheartening, and one of the best ways to lift your spirits is to be around people who care about you and understand what you’re going through. Stay in touch with the people with whom you usually run, or use your time off to find running/walking groups in your area that might be a good fit for you while you recover and beyond.

     

    If you’re looking for a great running group in Milwaukee, consider joining the Goodmiles Run Club! Based out of our Brookfield and Greenfield locations, our dedicated group of running and walking buddies meet weekly to go on a run or walk (at whatever pace feels best for you), socialize, and swap tips and encouragement. It’s completely free and new faces are always welcome!

     

    Goodmiles is Here to Help

     

    No matter what problem you’re facing, from injuries to plantar fasciitis to any other foot or lower limb concern, Goodmiles Running Company is the best shoe store to help you get back on track. Our experienced staff cares about finding the right pair of shoes, insoles, and apparel to match the needs of every mover, no matter the situation or activity. You can visit us today in Brookfield or Greenfield or shop online 24/7 at goodmilesrunning.com.

     

     

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