...Water run....and bike if it doesn't hurt...that will help your fitness Not specific, but it will help and you will start not that far back.
good luck.
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Team Shorttwitch Captain
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Water running is very specific to running- A study was conducted several years ago with 10K runners-- for one month they were not allowed to run on land - only in the water for 45 mins sessions. At the end of the month none of them lost speed on the 10K run and some of them actually got a little faster. Water is like a 3 dimentional wt. room or an isokinetic weight machine-- the harder you push in the water the harder it pushes back-- and you are getting functional training along the path of the motion of the run-- therefore strenthening the muscles with which you perform the action of running--Getting incredible trunk focus-- and the beauty-- NO IMPACT!! More of us should be spending time in the water doing both deep (no impact) and shallow water runs (shallow water defined is below the xyphoid process-- nipple line--and is low impact- the deeper you are submerged the lighter the impact)--if you run in shallow water--wear some old shoes for traction and to protect your feet.
my $0.2
:)