What are some alternatives to running that are a bit easier on the joints? Will the options below contribute to running fitness? i.e. by doing these below activities will it benefit you running fitness?

Eliptical Trainer
Aqua Jogging
Bushwalking (steep hills)
Walking up steep hills
Weight lifting leg weights
Cycling

If you are a triathlete, the best alternatives to running are:

1) biking
2) swimming

I've concluded that all the other substitutes only help you with running indirectly by maintaining (or perhaps improving) your cardiovascular fitness. That being the case, why not improve your cardiovascular fitness in a way that specifically improves your triathlon performance?

Depending on the nature of your injury/issue it's possible that weight training or some other strength/flexibility program could help to rehab you and prevent future injury so it's valuable while not directly contributing to aerobic fitness.

Biking and swimming are obviously things necessary for triathlon but they are not a substitute for running. When race day comes you need to run too. If you are limited in how you can train for running, you need a better substitute.

Given all the alternatives people have posted here, I would rank them as follows

1. Running on dirt/trails -- absolutely.
2. Running on a treadmill - boring yes but certainly lower impact than pavement.
2. Aqua jogging - The best non-impact substitute there is. Definitely worry about form and do not use the flotation vest
3. Walking - not just up hills but everywhere. Combine this with aqua jogging if you can.
4. Elliptical - a poor substitute

[edit] as the post immediately before mine mentions, barefoot running would be great too but logistically can be quite difficult.

#1 and #2 are running so they aren't substitutes for running.

Nothing else is a good substitute for running, so that's why cycling/swimming will win in my book.

I am curious about aqua running. How deep should the pool be? The pool I swim in is well over my head for 1/3 to 1/2.

Running is beating up my body pretty bad. I planned on running 3 days a week and eliptical 3. But maybe I should look in aqua running instead. I could change clubs to find a proper pool.

Let's not debate semantics. They substitutes for running on pavement. Ones that do less damage. As the OP is trying to avoid injury, they might be enough. They are certainly better than any other substitute. It does not sound like the OP is injured and cannot run at ALL, just that he needs less running. Any of the substitutes I listed is a better supplement to running than more biking or swimming


Aqua jogging is an excellent substitute for running. It doesn't give you the impact and the eccentric contractions that running will but it does simulate the motion quite well. Walking arguably simulates the motion better, it certainly comes closer to working the muscles in the same way. It gives you a little of the impact as well. Mostly it lacks is the anaerobic component.


Additional swimming and running might improve your time to T2 if you are not doing enough of them but the lack of running or anything like it will kill your time afterwards. It's 3 disciplines, not 2.

I've personally witnessed D-1 runners come out of the water after a few months of aqua-jogging and set PRs within a few weeks. More than once. There is nothing silly about it[/reply]


Joe, you might be right about the OP's situation. I think we would both agree that if he can run in a modified way that's best.

Aquajogging is not a very good substitute for running IMO (qualification...not better than most other forms of cardio). You are not fighting gravity in the water so the muscles are not worked in the same way whatsoever. Nor are they worked in the same direction or in the same ratios.
When I was a single sport runner I did some and it was fine. As a triathlete I can't imagine not picking up the volume in another discipline.

Think about what you said for a minute when you said that additional swimming running MIGHT improve your time to T2 if you aren't already doing enough....
What's optimum volume for a cyclist? 200-300+ miles per week? For a swimmer? 30-50K per week? What triathlete is doing that much? None! NO TRIATHLETE is getting so much cycling that if he stopped running he wouldn't want more cycling.

As for your anecdote of a Div 1 runner getting PRs after aquatraining...I'll tell you about my identical experience with cycling. I spent my sophomore year of cross country injured and did nothing but 1 hour per day on my wind trainer. I was pushing so stinking hard I was able to hold my HR over 180 from 15-60 minutes in the workouts.
I only ran on Saturdays in the races and began PRing.

Since cycling can be just as good for the cardio system as aquajogging what triathlete wouldn't choose that?

Since cycling can be just as good for the cardio system as aquajogging what triathlete wouldn't choose that?

Since not a single person has mentioned them yet as an alternative to running (link is to video of someone who won first race after 6 months of zero running) I will:

PowerCranks.

Maybe the reason no one has mentioned them is becuase they are not a substitute for running. They are cycling.

Yes.

You never answered my question. Do you buy ad space on this website?

You're sure of that, are you?

Why don't you ask Dan that second question. If you find out I do or have you might note it seems it certainly hasn't done me much good as you have never seen it (or them) have you?[/quote]
Because I'm asking YOU that question. It's a simple answer. Yes or no?

You see, given how frequently you abuse these forums to hawk your product in the guise of "helping people", I would hope you buy quite a bit, whether it does you any good or not.