Running Alternatives
Running is a superb exercise. It builds fantastic endurance, cardiovascular fitness, and stamina. It’s also quick and easy to get going and does not require any equipment besides a good pair of running shoes.
And running produces that stereotypical high where you feel great once you have completed a successful run. However, running is not the only option to build stamina and a healthy heart.
There are so many running alternatives you can use to build great fitness, or even lose weight, if that is your goal. So if you can’t run, you are injured, or you simply do not enjoy running, read on to learn about the many other running alternatives you can implement in your routine.
Here is the list of running alternatives.
- Walking
- Elliptical Training
- Jump Rope
- Kettlebell Swings
- Swimming
- Cycling
- Step ups
We will discuss each of these methods in more detail below.
Walking
Walking is an underrated exercise for cardiovascular health. It is not as vigorous as running, but you can increase the challenge by using intervals, walking up hills or on uneven surfaces. You only need to sustain a moderate 20 minute/mile pace to achieve cardiovascular health benefits.
Walking can improve core endurance and reduce back pain, and is easy on joints, tendons and ligaments. To make walking more enjoyable and to improve your adherence, try walking outside with a friend.
Try 30-60 minutes of walking two to five times per week, working at an intensity where you are a bit breathless.
Elliptical Training
Elliptical training is a good running alternative. Many injured runners turn to the elliptical to maintain their fitness improvements. The elliptical is a close substitute to the running motion but with less stress on the joints. The elliptical also incorporates upper body movement to build upper body endurance.
Using an elliptical is also a good running alternative for strength athletes who are searching for a cardio modality that does not overload the legs. Elliptical training distributes stress between the upper and lower body to help reduce leg fatigue.
I would recommend 20 minutes to one hour, two to three times per week. You can do steady state or use any type of interval training you like.
Jump Rope
Jump rope is a fantastic cardio method. It may be just as effective as running. In fact, jumping rope at a rate of 140 revolutions per minute may even be more effective than running. Just ten minutes of jump rope may be equivalent to 30 minutes of running for cardiovascular improvements.
Jumping rope may also be easier on lower body joints than running since stress is distributed across both legs.
Jumping rope also torches calories. The average person can burn between 500-800 calories per hour of jumping rope, making jump rope an excellent activity to help reduce excess body weight and body fat.
Caution should be used for beginners and overweight individuals. For these populations, jumping rope may create excessive joint stress. Even individuals fit enough to jump rope should use appropriate footwear, proper jumping surfaces and good technique to help reduce stress on joints.
I would recommend you jump rope about ten to thirty minutes at a time, once or twice per week. You may also take short 15-20 second rest periods every 3-5 minutes as needed. As you get fitter, you can cut down on rest times.
Kettlebell Swings
Kettlebell swings are a fantastic exercise for cardio fitness. Kettlebell swings also improve hip extension power and core endurance. Provided good technique is used, this exercise is also relatively safe.
Try two to ten sets of 8-10 swings, separated by 15-30 second rest period in between sets.
Swimming
Swimming is a great exercise for those who do not enjoy running or need a cardio alternative that reduces joint stress. Swimming is a whole body exercise that improves endurance and heart health. Additionally, swimming is great cross training for runners or other endurance athletes.
You can also intersperse swimming with aqua jogging and pulling for more varied pool workouts. Aqua jogging can also closely mimic running.
One drawback to swimming is that few people are fit enough to do it continuously, at least to start. Another drawback is that swimming requires good technique, but few people actually have good swimming form.
I would recommend taking a few adult swimming lessons and breaking up your swim session into intervals until you are fit enough to swim continuously.
Try to swim once or twice per week. At first, you can start with 10-15 sets of 1-2 laps at a time. Rest or perform aqua jogging between sets.
Cycling
Cycling is a great form of cardio. Many people who are unable to run can perform this exercise. Moreover, cycling outside allows you to get the health benefits of being in nature while also increasing the energy costs and challenge. Cycling outside also helps incorporate core and upper body engagement.
Low intensity cycling is a good restorative activity that can help you build fitness without adding too much stress on your body.
High intensity cycling is great for building good fitness and strong legs. However, if you are already doing multiple hard leg workouts per week, you may need to go easy when you ride a bike.
I would recommend one to three bike rides per week, for 30-90 minutes at a time.
Continuous Step ups
Step ups can really improve your cardiovascular fitness and muscular endurance. To really get the cardio benefits of this exercise, perform rhythmic, continuous step ups for 10-30 minutes. You will want to alternate sides as you go. As your fitness improves, you can increase the height of the box or add weight in each hand. Make sure to keep proper knee alignment as you perform this exercise.
You can also focus on performing step ups explosively. This type of conditioning, when performed for 5-20 minutes, is classified as high intensity continuous training. This type of training helps build endurance without sacrificing speed and power.
Try continuous step ups after a leg workout for 5-20 minutes at a time. You are sure to have jello legs and be breathing hard by the end.
Exercise Equivalents to Running 1 Mile
Using an elliptical at a vigorous pace for 10-15 minutes is equivalent to running one mile. Vigorous jump rope for 10-12 minutes is equivalent to a one mile run. Cycling fast for four miles is equal to about one mile of running. Swimming fast for about 1/4 to 1/3 mile is equal to running one mile.
Running Alternatives to Try
There are many other modes of exercise you can try if you don’t like running. Which of these running alternatives do you like to do yourself? Let me know in the comment section below.
