Need to train for a 10K in 2 weeks but I have an IT Band knee injury.?

Question

i need to run a 10K in 2 weeks but I've picked up an IT band injury around 2-3 weeks ago that I can't shake off. I NEED to do some aerobic training that will allow me to run this race, (It's my first 10K so I'm targeting 50mins). Any ideas on exercises I can do to get my fitness level up without aggravate my knee - PS -I'll run will my knee strapped if that's what it takes!

Answer 1

To be honest, I don't think you need to be running this race in 2 weeks.  You need to recover before you put any exertion your legs.  But if you want to keep up your aerobic base, try biking (usually twice as long as you would run), aqua-jogging (1 1/2 times as long as you would run), or swimming (just as long as you would run).  Ice your injury every day (after you run, twice a day, for at least 15 minutes each time).  If you do decide to race (which I'm still against), wrap your knee well.

Answer 2

I'd recommend biking or swimming. Both can keep you in fairly good cardiovascular shape. Also there are many machines at the YMCA that can help with your speed.