What can you do to stay in shape without running?

Question

I've recently injured my ankle and will be unable to participate in the soccer season for a few weeks. It's extremely difficult for me to run or jog, but walking is not that big of a problem.

I'm wondering if it's possible to stay in shape without running? (And if possible, get in better shape!). I work out 3 times a week (mainly bench, pull up/press up, curl, and other upper body workouts) and have recently added squats, power clean, leg curl, as well as leg press into my workout routine (previously I would only do power clean...and lightly because I would have practice right after which I wanted to be prepared for).

I'm wondering if it's possible to actually increase the speed at which you run...without running? (Through weightlifting) As well as just general endurance. If so, do you recommend 5x5 or a different rep/set ratio? Are there other exercises I could perform (without straining my ankle) to stay in shape?

Answer 1

swimming, cycling

Answer 2

You can do pretty much anything that doesn't use you ankle.

XD

Answer 3

When people on my cross-country team were injured and unable to run, cycling was the big replacement. I would do a lot of cycling where you do intervals of sprints and then just a quicker pace on a bike. Supplementing it with weights, as you said, would also be beneficial.

Answer 4

You can do any type of aerobic exercise you want. However many runner's will do aqua jogging while injured. Running in the pool has many of the same benefits as running but doesn't cause the same stresses. Also, since pool running is similar to actual running, it makes the transition back to real running easier than if you choose to do another sport.

You can also do walking, if that's ok. Walking has many of the same benefits as running. You burn ~100 calories per mile, walking or running, running is just faster so you burn more calories in an hour.

Your strength work seems fine, however, you want to have both aerobic and strength training to stay in shape. Choose whatever type of exercise you like to do.

Answer 5

if you could do jumping jacks they would help.also pushups and leg curls.