So I have a damn bruised coccyx - long story - and for some reason it doesn’t hurt when I bike or swim but it kills when I run. That means no running for me for a few weeks.
What do you guys think is the best “substitute” for the time being? Better to add more biking and swimming, or better to do something like elliptical or water running(neither of those hurt, just running)? It looks like I won’t be able to run for at least 2 weeks.
In general without knowing more info I would suggest deep water running - this is one of the best non running substitutes available.
water running.
get in the deep end with floatation devices designed for this (most pools have them) around your waist or chest. Float vertically in the water and move the legs around like running. Get HR up to normal running levels. Repeat.
water running is boring as crap. It does help though.
Broke a tailbone a few years back from increasing my mileage too much on the run. I just became a Craig Walton for 6 weeks (nothing but swim and bike, one water run a week for like 30 min. it was all I could handle lol!!)
Definitely water running - it’s as specific as you can get to actual running - and studies show athletes who water run for 6 wks don’t lose any vo2 max
Google “Pfitzinger+ water running” and you should find a good 6 wk program with water run workouts.
I have a macabre interest in injuries… how’d ya get hurt?
Sorry to hear about your injury, sounds like it might be quite a story. Water running, while exceptionally dull, helps but you’ll find it only partially recreates the experience on land. I had a patient some years ago who had a similar problem and found that the return to running was hastened by running on flat trails in the woods covered in pine needles. While it’s only a case study of one, icing afterwards seemed to help. Remember not to put the ice directly on your skin or you’ll risk frostbite… I’ve seen it. Good luck.
Research has shown you can maintain where you are with aquajogging. Personally I find it hard to keep heartrate up and very mind numbing.
I think the heart rate comment is pretty important. I don’t know what your background is. I had a bad ankle injury last fall which kept me from running almost the whole semester (I’m a student). I swam about 120-130 miles over the course of the semester. I performed a VO2 max a few weeks ago as I’m just starting to run again. Despite only running 5 or 10 times total over the course of 5 months, I managed to increase my VO2 max by 10% compared to last spring when I was at my peak for IMCDA.
If I were you, I would take this as an opportunity to put the brakes on running and put in some serious time on the bike, working on form, or swimming, doing some drill work and, if you feel like it, speed work.
powercranks.
serious though I bet those would be more like running than normal biking =)
Really not sure how it happened but I am pretty sure I was doing my core workout and just sort of came down on it too hard - I was being stupid and doing my core routine on a hardwood floor using only a towel as cushioning. My next purchase will of course be a real exercise matt!
Deep water running…boring but incredibly effective.
I would suggest the elliptical. Since it does not hurt to use, I think it would be a good idea to perform a weight-bearing exercise so your legs stay in better running shape.
To me, water running is for lower limb injuries and that’s not what you are dealing with.
Just my $0.02.
The stepmill is pretty gnarly if you find yourself at a gym. Don’t put your hands on the rails though. This machine can go up to nearly 6w/kg. It’s probably better cross-training for cycling than running, admittedly.
I’d recommend the water running and elliptical. I’ve done these both during stress fractures and didn’t lose much fitness.
Better to add more biking and swimming
Yes.
You are a triathlete. You have three sports that you can do.
I have never really understood this. When you can’t do one sport or even two sports you still have another sport or two to do. It’s always the perfect time to do a single sport focus - a real focus. For long term development as an athlete this can lead to big gains not just in that one sport but in your over all performance as a triathlete. Don’t get me wrong, their is minimal if any cross-over value in this. You can’t ride your way to a 10K PR, but that big increase in cycling fitness, from a bike focus block will not only make you faster on the bike, but more importantly will use less energy and give you a better chance of running well off the bike.
Elliptical. I know a guy who ran 14:20 off just elliptical training. Put the resistance really low, and move your arms like you are running, with the machine on “randon” setting.
The elliptical is not bad especially if you lean way forward.
Water running.
Cross country skiing, classical style.
If you’re water running add two tools: mp3 player and AQX shoes. Water running leaves the hamstrings under-activated. The shoes change that. You can certainly get your exertion level high water running by doing hard efforts. Forget monitoring HR as the hydrostatic pressure throws those numbers out the window. Listen to perceived exertion. You can do high efforts, by all means. Do some 30" sprints - that will get you near your LT. The trick here, especially with the shoes, is to lean way forward and keep your hands back (I do a modified scull) otherwise your feet take off forward and you end up unbalanced.