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Stationary bike workouts for injured runners. Start with a 5min warm up going at a fast speed with low resistance. One low impact workout for injured runners is aqua jogging. There are simply more scientific studies demonstrating either a main tenance or an actual increase in running fitness associated with using a bike in lieu of regular running workouts compared with any other exercise device. Runners are notorious creatures of habit.
A stationary bike workout has many benefits. The weekend long run the tuesday speed session the thursday tempo workout. It can boost your cardio fitness build muscle strength help with weight loss and burn body fat while limiting the impact on your joints. The fact is the best cycling workouts for runners are those routines that mimic standard and classic run workouts just like the ones im sharing with you below.
And because of the low impact nature of most cross training activities injury prone runners can beef up their mileage using this formula without increasing their risk of injury. Runners are always looking for ways to get in better shape. When i was in college i got a trek road bike to stay fit when i was injured and to add some extra non impact exercise to my summer training. The researchers recruited 32 long distance runners who ran at least 25 miles a week to undergo a two week hiit program on a stationary bike.
But intense cross training for an hour can elicit the same aerobic benefits as a five mile training run. Running benefits cardiovascular exercise has dozens of benefits which is why its such an essential part of your daily routine. The runners used a 3k treadmill test to establish a. Your injury will dictate the volume and type of exercise you choose but with a little planning you can reduce the time it will take you to get back into top form.
Tweet whats a better cross training exercise for runners cycling on the road or spinning. In the following two case studies both lisa and dave. So if a runner gets hurt and a doctor. It was a blast.
To get started you need a floatation vest and access to a pool. Riding an exercise bike and running are two ways to get in your cardio that offers similar benefits though the risks and contraindications are very different. 30 minute exercise bike workout this is a tabata style workout so you work in blocks of 20sec all out effort and 10sec recovery. Just like running you can do all sorts of workouts on your bike including interval sessions tempo rides hill rides and long steady ride workouts to build endurance.
