Need substitute for running.

[Rakewell]

Been running 2-3 times a week, anywhere between 3-4 miles a shot.

While I love what it's doing for my energy, weight, etc... my joints are worse for the wear. I need to consider doing something else.

I've done lots of machines in the past, and just don't feel like I'm getting the same workout I do when I run.

Is there anything out there comparable to running, intensity-wise?

 

[OILFIELDTRASH]

I'd say bicycling because if done properly it's every bit as intense as running but lots of bicycling miles gave me a knee issue while running has been trouble free. I guess you'll just have to try different stuff for yourself.

 

[highland145]

Like Oil said, bike or elliptical (even rowing). As far as intensity, you can make them more intense than you can handle, if you choose. The elliptical doesn't aggravate my knees at all (3 surgeries on the left).

 

[blinky8225]

I find lifting weights to be even higher intensity than running. Squatting and dead lifting 2xBW always has me breathing hard. I can run 7 miles at a 9 minutes pace, so my cardio is actually pretty good.

If you must do some type of steady-state cardio, I'd recommend swimming if you can find access to a pool. It's possible you might be able to run injury-free by switching from heel-striking to midfoot/forefoot-striking as well.

 

[Dallascisco]

Hard to match the intensity of running as you lose the impact with other exercises.

swimming
elliptical
rowing
stair climber
crosstrainer
bike
some type of aerobics or body pump class

 

[ZOOYUKA]

You could try jumping rope.

 

[neocpp]

Swimming and cycling are probably your best bets, although I personally find it difficult to get my HR up to the same level when cycling (disclaimer: I am not a cyclist). If you want to stick to running, I would recommend getting proper shoes if you haven't already and working on your form. When done correctly it really isn't bad for your joints, especially at the distances you're doing.

 

[Miramonti]

A friend had a nordic track back in the day. It's a very effective non-impact workout, altho needs a lot of space to use.

 

[exdeath]

Cycling ftw. The resistance will do wonders for lower body and core strength building. High intensity interval sprints will get your heart rate up and get you out of breath easily for your cardio and lung capacity. You only get out what you put into it, as with anything. Crank up the resistance and RPM.

All that, and it's very easy on the joints. At least for me it is, I started after I tried running high mileage in too little time after being inactive for years, in $15 shoes no less, and caused ITB overuse. Treadmill and elliptical both agitated it, but I could jump on a bike for hours and it wouldn't bother me.

If you can, do it in a spin class with an instructor who is an actual out door marathon cyclist and you'll get your ass kicked pretty good.

I'm doing 600-800 calorie 1 hour rides 3-4 times a week. HR between 120-180 the entire hour. It's also helped greatly in re-building all the little balancing muscles, restoring oxygen capacity, ligament strengthening, etc, so my running speed and form has improved tremendously now that I've recovered. There have been days where I went into it high energy and my quads and calves were absolutely destroyed the next day from "hill climbs", so the potential for a good workout is there. I find it to be a convenient way to get in your cardio and lower body resistance training at the same time.

The only problem I see with it is your upper body will fall behind very quickly if you aren't doing any upper body exercises.

 

[exdeath]

I'd say bicycling because if done properly it's every bit as intense as running but lots of bicycling miles gave me a knee issue while running has been trouble free. I guess you'll just have to try different stuff for yourself.

Usually your seat height or going too fast with too little resistance causes knee injuries on a bike.

 

[Doppel]

Cycling.

Ways to avoid knee issues include raising seat much higher than most people do, keep cadence at least 90 cycles per minute, and don't flare your knees out to the side as I often see; if the knee wants to naturally come in very close to the top bar (or its equivalent on a gym bike) then let it.

going too fast with too little resistance causes knee injuries on a bike.

I think most have the opposite problem; they grind away on a gear too low with a cadence too low, which means that each stroke requires a higher force for the same work over time.

 

[VulgarDisplay]

Burpees will absolutely destroy your whole body in terms of intensity if you do enough of them.

 

[gar655]

Rowing IMO is the best single exercise for aerobic conditioning if you can't run or can't swim, get to the pool regularly.

It's non impact, almost total body, unlike cycling and most ellipticals.

I use a C2 rower, bike and run. I cycle the most these days since a soccer related knee injury, use the rower occasionally as a break from cycling and as a warm up for short (3-4 mile) runs.

 

[Shortass]

Cycling.

Ways to avoid knee issues include raising seat much higher than most people do, keep cadence at least 90 cycles per minute, and don't flare your knees out to the side as I often see; if the knee wants to naturally come in very close to the top bar (or its equivalent on a gym bike) then let it. I think most have the opposite problem; they grind away on a gear too low with a cadence too low, which means that each stroke requires a higher force for the same work over time.

Seconded. Spinning at a fast RPM (100+) gives you an incredibly low amount of resistance. You can go for hours, cardio permitting, and have crazy-low wear on your joints. "Mashing" the gears at 60ish RPMs will mess you up over extended periods of time.

 

[Joepublic2]

Swimming. Anybody who says it can't be as strenuous as running needs to go swim 1000 meters of butterfly and see if they still feel the same way.

 

[adlep]

Swimming + rowing.

 

[TheBlackRabbit]

I vote eliptical...

My current runs are 5:17 miles and 9.5 in 60.

Certain life fitness elipticals are as hard as running an all out sprint, but you can choose to use your upper body for a substantial portion of the resistance. I just can't see anything else being as close to simulating running while also being easy on the joints.

 

[exdeath]

Seconded. Spinning at a fast RPM (100+) gives you an incredibly low amount of resistance. You can go for hours, cardio permitting, and have crazy-low wear on your joints. "Mashing" the gears at 60ish RPMs will mess you up over extended periods of time.

But spinning fast with no resistance also causes you to bounce and wobble around with terrible form and over extend joints, not to mention the bike momentum can put excessive forces on your joints when you try to suddenly lower your speed or relax.

Seat too high will cause you to lock your knees, etc.

 

[Doppel]

But spinning fast with no resistance also causes you to bounce and wobble around with terrible form and over extend joints, not to mention the bike momentum can put excessive forces on your joints when you try to suddenly lower your speed or relax.

Seat too high will cause you to lock your knees, etc.

yeah super high cadence will make you go whacky.

Swimming is a strange exercise in that even a very fit person can be almost drowning after 25 meters if untrained because technique is so important.

I actually second rowing above, it's probably the absolute best cardio on the planet honestly. It's just not fun (at all) using rowing machines. But it's low impact and uses the largest muscles in the body.

 

[SociallyChallenged]

Something that hasn't been suggested is rowing. Find a C2 concept rower and go for days. It'll work you hard and includes arms/back in addition to legs so it makes it a bit better overall workout tool.

 

[Theb]

Another vote for swimming. At least for me it's the highest impact and lowest joint-strain method of exercise.
I think cycling is second best. For me I have to do much farther distances than running to get the same impact, but it's very easy on my joints.

 

[Megatomic]

I would swim myself, but I think your best bet is rowing. I've read that it is a great whole body exercise and you can maintain a high heart rate almost as easily as running. I think it would be boring though, so it's a tradeoff I guess.

 

[Miscthree]

Swimming and cycling are probably your best bets, although I personally find it difficult to get my HR up to the same level when cycling (disclaimer: I am not a cyclist). If you want to stick to running, I would recommend getting proper shoes if you haven't already and working on your form. When done correctly it really isn't bad for your joints, especially at the distances you're doing.

This.

I had trouble with my knees and lower back after doing a fair amount of running, and started using trail running sneakers Instead(montrail) for pavement running...my pain went away and haven't come back. I find that while a little heavier, they provide much more cushion.

But I did do a lot of biking which may have helped in the process... But swimming is hard to beat if you're looking for a full body low impact workout.

 

[Mursilis]

But spinning fast with no resistance also causes you to bounce and wobble around with terrible form and over extend joints, not to mention the bike momentum can put excessive forces on your joints when you try to suddenly lower your speed or relax.

Seat too high will cause you to lock your knees, etc.

Poor form is a different problem. Most people spin far too little, not too much. You can always tell a newbie on a bike - they're usually seated too low and geared too high.

 

[TheUnk]

Poor form is a different problem. Most people spin far too little, not too much. You can always tell a newbie on a bike - they're usually seated too low and geared too high.

Or geared too low and are spinning like mad, exhausted, and barely moving forward =p