5 ways to keep fit when you can’t run

Whether you're suffering from a dodgy knee or just looking to improve your running, cross-training is a great way to keep your fitness ticking over.

5 ways to keep fit when you can’t run

By incorporating different exercises into your running plans you can reduce the risk of injury, improve muscle strength, and aid with recovery.

Add some variety to your routine and keep boredom away with our five ways to keep fit when you can't run. Read our tips on how to fit fitness into your daily schedule


If you have an injury that’s preventing you from pounding the pavements, cycling is a great way to get in some cardio but with much lower impact to give your body a bit of break. Cycling can help strengthen the connective tissue of the knees, hips, and ankles reducing your risk of a running injury.

Different types of cycling workouts can aid in different parts of running too. Standing on your pedals will imitate the muscle work of running while spinning will improve your cadence.


Yoga is a great way to strengthen muscles needed for running without the impact stress on your knees and ankles. Stretching is vital for runners so incorporating runner-specific yoga poses will have a ton of benefits including higher performance, muscle recovery and injury prevention.


Swimming is completely non-weight bearing, making it a great activity to give your joints a break while improving your leg strength and aerobic fitness.

If you're suffering from knee pain avoid breaststroke as the outward kick motion can put added stress on the tendons and ligaments on the inside of the knee.

Elliptical workout

Often referred to as a 'cross trainer' in the gym, using this machine is the best way to replicate running without the impact. The movement of the cross trainer mimics running, allowing you to focus on key muscles whilst monitoring your intensity level to suit your needs.

Because of the likeness to running be aware that an elliptical workout can aggravate some injuries including stress fractures and Achilles pain.

Home workout

Build muscle and burn fat without the pressure on your joints with these 30 day challenges. You don't need any equipment or much space and you can strengthen and tone the muscles as you need:

Cross training can actually work wonders for your running when you're back on the road. Good luck!

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