Tips From ‘The Prose’:
How To Use A Bike To Train For Running During An Injury
If you are a runner and suffer an injury, it can be terribly frustrating to take time off to heal from that injury. Those who have had to do this may feel like they lose their cardio or lose their leg strength. But there is hope – if you are suffering from an injury that keeps you from running, but are still allowed to be exercising, just in a less impactful way, I recommend using the bike.
In the past, I wrote a blog about finding your running cadence and having that cadence be greater than 80 steps per minute on a side. I think its even better to be closer to 90 steps per minute. So, once you know your cadence, you can be on your bike and match your revolutions per minute to your running cadence (ex: 90 steps per minute running = 90 RPM’s on the bike). This is a great way to keep your legs turning over and train at the same rate as you would if you were running, but decreasing the impact forces. I always caution my patients that this should be painfree and not aggravating to the injury. As a side note, this training tip is also great for those who are training for a triathlon. Making sure your RPM’s match your running cadence helps train for the transition from the bike to the run.
I hope you find this helpful. Contact me at firstname.lastname@example.org if you have any questions.