No matter how you look at it, running is a high-impact sport. The constant pounding of feet against the ground puts a lot of stress on our bodies, especially our joints.
Most runners tend to do too much as they get more and more into the sport over time. They want to train harder, longer, get better at speed, endurance, and form, and get to a point where they feel the need to take a break.
Although it is hoped that this realization will occur before any serious injury takes place, there are still many reasons why you might want to choose alternatives to running. Whether you have recently been injured, are looking to add variety to your training plan, or simply need a break, there are many great options to choose from.
In this article, we are going to discuss:
- The difference between high impact and low impact cardio
- The benefits of low impact cardio for runners
- 5 different low impact cardio options
- 5 specific low impact cardio workouts to try out for yourself
Ready?
Let’s jump in!
What is Low-Impact Strength Training?
This type of activity is ideal for people who are just starting to get active, as well as for those who are trying to avoid injury. Low-impact strength training is a type of exercise that is easy and gentle on your joints and tendons. This type of activity is ideal for people who are just starting to get active, as well as for those who are trying to avoid injury.
Any physical activity where your feet are always touching the ground is considered low impact. This means no jumping or hopping exercises, which are considered high-impact training.
Who Needs Low-Impact Exercises?
If you have problems with your joints or tendons, it is better to do low-impact exercises.
People recovering from injuries may prefer to follow a less intense training program.
Benefits of Low-Impact Strength Training
Don’t be fooled by the name “low-impact”.
43 This type of training will give you some high-impact benefits that will help you both in and out of the gym.
The benefits of low impact strength training are:
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It’s easy on the joints
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It builds consistency with training
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It improves cardiovascular endurance
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It develops kinesthetic awareness
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It reduces the risk of disease and other conditions
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It improves bone density
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It improves cognition
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It relieves stress
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It boost well-being
1. EASY ON THE JOINTS
for many years to come. Many people love low-impact strength training because it is gentle on the joints. Other exercises such as running, sprinting and jumping can sometimes cause problems in the knees, shins and hips because they put more stress on the body. Low-impact strength training is a safer and effective way to workout for a long period of time.
2. BUILDS CONSISTENCY WITH TRAINING
Because low-impact workouts carry a lower risk of injury, you will probably be able to establish a regular workout routine that you can stick with. You won't have to take as many breaks due to injuries or other problems, so you can keep up a consistent level of exercise.
3. IMPROVES CARDIOVASCULAR ENDURANCE
This is correct, doing low-impact strength training can help improve your cardiovascular fitness. Even though there is significantly less impact on your joints, this does not mean the workout is not difficult. You can still have a tough workout while also not putting as much strain on your joints.
4. DEVELOPS KINESTHETIC AWARENESS
If you work out regularly, you will become more aware of your body's position and movements, both in relation to yourself and your surroundings. This heightened awareness is a useful skill that will help you in everyday life.
5. REDUCES THE RISK OF DISEASE AND OTHER CONDITIONS
There are many health benefits of low-impact strength training, including reducing the risk of heart disease, decreasing the chances of developing Type 2 diabetes, and reducing the risk of some cancers, obesity, back pain, and arthritis.
6. IMPROVES BONE DENSITY
Strength training can help to increase bone density and prevent osteoporosis by strengthening bones.
7. IMPROVES BRAIN FUNCTION
Exercise is not only good for your physical health, but also for your mental health. Exercise promotes better memory and brain plasticity, which means that you can easily adjust or rewire connections. This will come in handy when you want to learn something new, like picking up a musical instrument or challenging yourself to a different fitness skill.
8. RELIEVES STRESS
It is no surprise that exercise makes you feel good. You might be wishing it were over halfway through your workout, but once it is done, you will feel the post-exercise high that makes you realize how worth it it is. Exercise, including low-impact strength training, can boost your mood, relieve your stress as well as anxiety and depression.
9. BOOSTS WELLBEING
If you work on your fitness regularly, you will not only see improvements in your physical health, but also in your overall wellbeing. As you become stronger and more fit, you will become more confident in your abilities, both inside and outside the gym.
What Is The Difference Between High-Impact And Low Impact Cardio?
High-impact cardio generally refers to any type of cardiovascular exercise that involves repetitive impact on the joints, such as running or plyometric exercises.
Exercises that involve balancing on one leg or using unstable surfaces such as BOSU balls provide excellent benefits such as strengthening your muscles and bones, improving your coordination, balance, and stability, and of course, your cardiovascular conditioning.
There are several risks associated with high-impact cardio, such as strain on joints and overuse injuries. However, these risks can be mitigated by properly incorporating high-impact cardio into a training regimen.
Although our bodies can handle high-impact exercise, it is necessary to take breaks every once in a while. Adding low-impact cardio to your routine will give your body time to recover so that you can train even more effectively the next day.
Low impact cardio consists of gentle movements that don’t stress the joints. Usually, at least one foot is on the ground during these exercises. When exercise is “no impact,” both feet are generally off the ground, such as in swimming. Low impact cardio is a good choice for people who are new to exercising or who have joint problems. No impact cardio is a good choice for people who are looking for a workout with little to no stress on the joints.
One of the main advantages of low impact cardio is that it puts less strain on your body, which lowers the chances of getting hurt or helps you heal from an injury more quickly. You don't have to worry that you're not getting a good workout, either – low impact cardio works your cardiovascular system and helps you stay in shape just as much as high-impact cardio.
There are plenty of low impact cardio exercises that are similar to running that you can use to complement your training by giving your body the break it needs to perform even better.
There are five different types of low impact cardio that can help with training. They are: 1. Walking: Walking is a great way to get your heart rate up and improve your cardiovascular fitness. It’s also low impact, so it’s easy on your joints. 2. Jogging: Jogging is another great way to improve your cardiovascular fitness. It’s a bit more intense than walking, so it will help you burn more calories. 3. Cycling: Cycling is a great way to get your heart rate up and improve your endurance. It’s also low impact, so it’s easy on your joints. 4. Rowing: Rowing is a great way to get your heart rate up and improve your endurance. It’s also low impact, so it’s easy on your joints. 5. Swimming: Swimming is a great way to get your heart rate up and improve your cardiovascular fitness. It’s also a great workout for your whole body.
5 Low Impact Cardio Workouts
#1 Aqua Jogging
Running in water simulates running in every way, from the position and posture to the muscles used. It’s great for runners recovering from an injury but still want to simulate running.
Aqua jogging is a type of exercise where you run in the deep part of a pool. A buoyancy belt is often used around your waist to keep you above water.
Aqua jogging is an excellent way to work out your legs, especially your hip flexors, as the water provides extra resistance.
You need to put in a lot of effort to make this work, and your heart rate will go up as your running muscles stay active the whole time. The good news is that you're still running, just without the impact.
You can still run in the pool even if you don't have access to a deep pool or a buoyancy belt. The level of impact is slightly raised since you are touching the ground, but it is usually more challenging.
The three effort levels I use in my workouts are easy, moderate, and hard. To understand how these levels of intensity should feel, read our rate of perceived exertion article.
Sample Aqua Jogging Workout
Warm-up:
10 minutes easy
Workout:
30 seconds hard
2 minutes easy
Repeat 15 times
Cooldown:
10 minutes easy
#2 Elliptical
It’s low-impact because your feet never leave the pedals. Ellipticals are a great way to get a cross-country skiing workout without putting stress on your body. Unlike running, which can be tough on your joints, ellipticals provide a low-impact workout that is easy on your knees, back, and hips.
As you start to use the elliptical, experiment with different positions and handgrips to find the most comfortable and effective position for you. You can improve your running skills by using an elliptical. Program the resistance to a level that allows you to use a high cadence. As you start to use the elliptical, experiment with different positions and handgrips to find the most comfortable and effective position.
Do not hold on to the side handles while using the elliptical in order to get the most accurate simulation of running. Instead, stabilize yourself without the handles and swing your arms gently back and forth.
Similarly to road running, you can complete time-based interval workouts on the elliptical.
Sample Elliptical Workout
Warm-up:
10 minutes easy
Workout:
2 minutes hard
3 minutes easy
Repeat 5 times
Cooldown:
10 minutes easy
#3 Cycling
When it comes to cycling, we have a lot of different options to choose from.
There are many ways to get our cycling fix. We can cycle outdoors on the road, in the mountains, or go to the gym and choose from one of the stationary bikes there. Or, even better, we can join a spin class.
Cycling uses the same muscles as running, and strengthens your legs. It can also improve your running speed.
Although cycling is a great way to get some cardio without putting a lot of strain on your body, it can be difficult to keep up a moderate level of intensity and maintain a high heart rate.
If you're cycling in a hilly area, keep in mind that going downhill will give you a break, but sometimes it can be too much of a break. You may need to extend your total workout time to make it equivalent to a running workout.
Another tip for keeping your heart rate up is to pedal as much as possible, even on slight downhill sections. You don't need to pedal only when going uphill – as long as it's safe to do so, pedal away!
If you don't have the equipment to cycle outside, you can still get a high-intensity cardio workout by taking a spinning class at the gym.
This workout is designed to help you improve your cycling performance on hills.
Sample Outdoor Cycling Workout
Hill Repeats
Warm-up:
15 minutes easy on flat terrain
Workout:
On a moderately inclined hill:
5 minutes hard uphill
Roll back down to the starting point
Repeat 4 times
Cooldown:
10 minutes easy
#4 Power Walking & Power Hiking
Contact with the ground helps to reduce impact on the body while walking, as opposed to running where there is more pounding and jumping involved. Walking and hiking also give you time to take in your surroundings, which you would miss if you were running past them.
Interval training while power walking or power hiking is still possible, though it may be more difficult to maintain an elevated heart rate if you're accustomed to running. The workout I'm sharing is designed for a hilly course to enhance cardiovascular benefits.
Sample Power Walking Workout
Hill Power Walks
Choose a route with rolling hills that takes 45-60 minutes to complete. It can be on the road or on the trails, whichever you prefer.
