Injury prone runner, what’s the alternative exercise?

[crazypiglady]

I began running last September, have done a half marathon & a metric (16 miles). Most times I run now, my knee & ankle complain & went completely during my last race. I think I need to change exercise but to what? I love getting out in the fresh air when i run, always run alone for a but of quiet time & enjoy the mental challenge of races, though I’m not a serious runner at all. I swim a little way on my rest days. What can I do that will keep me fit, get my outside & not snap my joints?! 🤣

Cycling?

Have you had your gait analysed and your running shoes checked? Sounds like a footwear issue to me!

Yes I have had gait analysis, my trainers are just over a year old. I like idea of cycling but I’m a bit nervous of it, I love in a rural area & it seems lots of people get knocked off their bikes, for some reason I feel safe running on my local roads but cyclists always seem more vulnerable somehow.

My DH has taken up cycling to protect his joints, so far so good.

I'm not a mad keen runner, and when I do, I also tend to get injured. However, I'm generally fine with strength training / circuits / yoga etc. Not (generally) outdoors though. Sometimes boot camps/BMF classes are held outside, but they tend to be urban based. Like you, I'm rural, so that would be no good for me.

Walking?

Oh and I think a year of trainers is quite a long time. I change mine every year ish, DH can generally manage about 6 months before his knee starts to twinge. We also both rotate our trainers which helps.

Sounds like you need to do some strength training as well. Lots of runners think they don't need to but it's essential for injury prevention. You need to strengthen yoyr glutes and core in particular. Plus lots of stretching/foam rolling. I'm a PT :).

You need new shoes if you're going to carry on running - they don't last that long! Are they real running shoes or just trainers? Get yourself to a shop that will do a new gait analysis and buy new.

Cycling and swimming are your lower-pressure alternatives.

Is strength training like doing weights I need the gym? I don’t do anything like that. Trainers are proper Asics running shoes I bought after my first gait analysis but like I say that was last September and since then I’ve run 3 times a week in them barring a 6 week injury period, plus 3 10k races, a half marathon & this latest 16 mile race. I thought trainers last forever if Im honest 🙈

Oh god no - a pair of runners is good for 300 miles and they start to lose their shock absorbance benefits after that, definitely don't go over 500 miles. Uneven wear could be contributing to your injury rates.
That's not a sales pitch, it's sport physio research.

I find a weekly Pilates class really complements running (good for strength and flexibility, and counteracts any shortening of muscles)

Are you looking to replace running with something else, or find a way to balance overall activities so you are less injury-prone and can continue to include running?

Depending on exactly what's wrong, you could try using a rowing machine, it doing an aerobic sport which does use the legs much, such as kayaking. If you want to avoid weighbearing, then swimming is the obvious option. Martial arts and yoga might also complement running well. And if you want the mental benefits of being tdoir, possibly not trails, then powerwalking or Nordic walking. And to stay in touch with the running community, volunteer at Parkrun, or if you can manage 15mins ir so if running, then see if there's a Good Gym near you (not an actual gym, more a running club plus community action)

Pilates would definitely help. You don't need to lift weights in the gym, just stuff like the bridge, clam, plus squats and lunges. And new trainers . Good luck.

Pilates is hugely complimentary to running.
It strengthens gluten and core and lots of other muscles around the hips which help with pelvic stability. Could be your answer to injury free running.

Definitely get new trainers. Problems with ankles/knees tend to relate to either weakness or tightness in the hip area which can pull the pelvis out of alignment. Worth getting it checked out.

I had to stop running for ages because of injury and got into power yoga. Not quite as addictive as running but addictive nonetheless, plus I got toned arms which I never got from running.

I’ve had to do strength training to keep running. Simple stuff like single leg squats, normal squats, lunges, plank. Do as many of each in 30secs then rest 20secs then repeat a circuit 4-5x and yes Pilates for core. As my physio said you need to be “fit” to run not just run to get fit. I also swim and cycle.

Yep, core/strength work. Pilates is great.

And get off the road. My cranky hip stopped being a pain as soon as I switched to trail/fell/cross-country and it’s so much more fun as well.

Sculling (single person rowing boat) if you are within bearable distance of a river.

Netball (bleurgh). I hate it but i know lots of women who love it.