I've been having troubles with my shins, I'm seeing an osteo about it and am taking some time of running to help it heal. So, what to do to best maintain fitness without causing more pain? I don't normally cross-train at all.

I've done something I didn't think I'd do and join a gym/pool. I'm thinking some aqua-running and work on the bike and ergo (luckily my brother is a rower and can show me how to use it properly) as a substitute for running. Am I doing the right thing? If not, can someone please propose some better ideas?

btw, I've seen the thread from earlier this year re swimming to help running, and got some ideas from it. But I'm keen to know more, esp. about activities outside the pool.

Clanrunner,

You shouldn't lose too much fitness if you x-train properly. I took a month off running in April and substituted it with cycling and within a few weeks of running again I was close to the same fitness as before the injury.

You do need to structure your x-training though, so you get similar workouts to your running program, so if you have intervals scheduled, substitute it for intervals on the bike, etc. A heart rate monitor is good as it shows how hard you are working compared to a similar run workout.

Good luck with it all,

nando

Cheers Nando.

Now to work out what intervals to do on the bike, this'll keep me busy thinking for a while!
Change is as good as a holiday, I'm trying to see this cross training stuff as a bit of fun, to keep me motivated.

Thanks again.

If the gym you are joining has rpm/cycle/spin classes they are a great way to easily get into interval training on a bike. My experiences may interest you as you work out what you should do.

I am a new runner and I don't do a lot of road work (generally 14 - 20klm a week sees me out), but I am reasonably fit and I wanted to aim for a sub 60min City 2 Surf. I hurt my shins and calves and so in the lead up even 20 klm a week was pretty hard going so I really used the Cycle classes as my main interval training. I went for the classes for two reasons, one the structured class is easy to follow, and two the spinning cycles are really easy to use to change resistance. I generally did 3 * 45 min classes a week.

In a lead up race I managed to run the Sutherland 2 Surf race (11klm) in just under 45 min. Given this was the first time I had raced I was stoked but the really pleasing thing was my last few kilometres were the fastest of the day and I finished really full of running. I put the strong finishing down to the cycle classes. My lack of time on the road did show up with excessively sore calves for a week or so after the race (so more time on the bike was necessary) so I don't recommend this as a plan, but in your circumstances intervals on the bike should really work at keeping your fitness and endurance levels high.

Good luck with it all.

Clanrunner
I fractured my pelvis last year but continued x training for the entire 6 months it took to heal. I mostly pool ran then graduated to stationary bike and step machine. I continued with endurance (2hrs upwards) once a week on this equipment. It was horrifically boring, but first run back I ran for two hours and felt like I could run to China and back. Just goes to prove that x training does maintain your fitness, in fact I think I came back stronger. Good luck.

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