Non-impact training during taper?

[IamTrike]

Hey there folks I've been lurking on this board for quite while and its been a great source of inspiration and information. Thanks all for that.

I have a question that I haven't seen answered here though. I started feeling pain in my knee during my last long run, so I really want to cut back on running until the half in January. What would you all recommend replacing running with during the taper part of training. Pool running, elliptical machine, exercise bike, weight training or something else?

Hope to meet some of ya'll in a couple weeks.

 

[verticalchaos]

Yoga's a nice option - you get some stretching in and depending on the style there may be some strength involved.

Just make sure what kind of knee pain you're having. My left IT Band decided to flare during my 15K today...but it feels identical to the IT Band issues I had in my right knee when I did my first 10K, so I know exactly what to do for it. If it's a totally new knee pain, rest it for a couple of days and then try it out gently.

Good luck!!

 

[J3nn78]

elliptical is probably your best bet. Low impact and uses most of the same muscles as running.

 

[wtpclc]

Pool runnign is great adn zero impact! I think it was Joan benoit who once trianed only in teh pool. I'd go with eliptical second, jsut as you are still puttign weight on that leg. Good luck!

 

[Bephus]

I think that all of the above will work for you during taper, after you ice and rest for a few days. I had knee pain during my taper for my first full and wasn't able to run more than 6 miles before my race and I had plenty of fitness to finish the race and since I rested my knee I was pain-free for the race.

 

[Sarah_Rose]

My personal favorite is swimming, or pool running. I've been doing a lot of pool running lately, as I can hold on to my 4.5 month old DS (letting him float and kick on the surface of the water) as I do it. I get a workout, he gets entertained, and then we both have a nap when we get home.

As Beth said, yoga is also great. No impact, and it stretches out those tight muscles. I prefer it to weight training because there's no chance of developing an overuse injury with yoga, and you still get a good strength workout.

Next, biking is awesome. Wasn't there someone here who trained for half marathon (or marathon?) almost entirely with biking, because they were nursing an injury? Anyway, it's a cardio workout, works your leg muscles, and no impact.

 

[MikeofRose&Mike]

They are all good choices, with biking a spinning class can make the time go by quickly. Just ignore the instructor when they tell you to stand. The standing puts a lot of work on your calves. If you stay in the seat it's a good aerobic workout. I've done several biking workouts the last few weeks to recover from a pulled hamstring. I get worn out and the hamstring feels fine.

 

[cewait]

I would agree that most everything above is great. I would encourgage you to be just as intense if not more intense during taper, all that you are looking to reduce is time/miles. I would not avoid running altogether unless you are having pain...aches are OK as long as it is controlled.

Of all the I would shoot for yoga/Pilates to open up you hip girdle. I would add this instead of a substitute. I think the lowest activity would be the elliptical unlees it is an Arc trainer. Some of the designs actually put a little more stress on you that one would image.

I would add a rowing machine to your possible list.

Finally, cycling is by far one of the easiest to adapt to . One real critical thing is to make sure you have a GREAT setup. a little off can injure a knee if not careful. As an instructor, i will disagree with the assertion that out of the saddle is bad. It is one of the better things you can do on a cycle if training for a marathon and looking for leg balance. But here is the rub, three weeks out from a marathon you will not have enough class time to really become proficient in bing out of the saddle. So you should focus on keeping your knees in tight while spinning. Also, if your head seems to be bobbing, you are not riding with enough resistance on the bike.

 

[IamTrike]

Thanks for all the advice. I am a pretty avid mountain biker so, I did some biking. I also spent some time on the elliptical and doing pool running. I had planned on trying to add some yoga and pilates, but it doesn't look like I am going to make it back to my gym before the race.