4 Alternatives to Running for Your Conditioning Program

I'm not a big fan of distance running.

It's not just because I don't like to do it on a personal level either. To me, the cost far outweighs the benefit. I have seen several clients take up running over the years and more often than not, they end up complaining of plantar fascitis, shin splints, knee pain, hip pain and a host of other issues. I have mentioned before that the average human transmits forces in the neighborhood of three times bodyweight per foot strike. Now multiply that number by 1,500 foot strikes per mile. No wonder all that pavement pounding leads to overuse injuries. Let me put it this way. Given the choice between running a marathon and watching a Lifetime movie marathon, I would happily snuggle up on the couch with a gallon of Haagen Dazs and a box of tissues.

Distance running injuries are especially more prevalent in the female population due to the biomechanics that the majority of women exhibit. Females generally have wider hips, which increases the “Q angle” that is formed where the femur meets the tibia.

This increased angle will increase stress on the joints (especially the knee) due to the inefficient transmission of force up the kinetic chain. When joints are not stacked on top of one another, they get angry when you move. So if you have hips like Kim Kardashian, its a safe bet you are ill suited for distance running.

Every time I hear someone say, "My trainer says running is the only way to lose weight!" I respond immediately with:

Listen, If you need to lose weight, look no farther than what you are feeding your face with every day. You will lose far more weight with a solid nutrition plan than you ever would running miles every day and icing your knees afterward.

I could go on and on arguing the reasons distance running is evil, but I won't. At the end of the day you are going to do what you want. If you love to run, more power to you. At least you have found something you are passionate about. I know if someone told me to stop deadlifting I would immediately respond with "Why don't you stop breathing?" So I get it.

For those of you that need a change of pace in your conditioning routine or are looking for an alternative to the infinite amount of excitement running provides, here are a few of my favorite alternatives.

1. Walking

Walking is probably the most underrated form of physical activity out there. Walking is easy on the joints and is virtually idiot proof. Just put one foot in front of the other. The one big downside here is walking takes significantly longer than running. All things considered, walking is still a great form of exercise. If you want to increase the energy demands, just walk a little faster, wear a weighted vest, or find some hilly terrain.

Suggestion: Walk at least 2 miles outdoors or on a treadmill with an incline.

2. Sprints

Sprinting is my favorite form of conditioning. If you want to look and feel more like an athlete, sprinting can get you there. To me, it has the greatest functional carryover to everyday life. Humans were built to cover short distances in as little time possible. If you needed to get away from something or someone very quickly, or if your child were in danger, what would serve you better? While sprinting you also tap into high threshold motor units, which are directly connected to the largest, most powerful muscles in the body. When you use large muscles, you use more energy during and after training. Without getting too geeky:

sprinting = stronger, faster and more lean

Sprinting is also more efficient. Several studies have shown in terms of aerobic capacity and body composition, one can achieve twice the benefits of steady state cardio while sprinting in about half the time. Never a bad thing. If you have joint issues, sprints can also be performed on a bike.

Suggestion: Head to a nearby park or field (or hop on your bike), warm up, and do ten 15 second sprints at 80% intensity with 60-90 seconds of rest between each.

3. Sled Work

I consider sled training in the same family as sprinting, but with external load added. Pushing or dragging something heavy around is just cool. There are several types of sleds one can use. The Prowler is probably the best and most popular, but not many people have access to one. You could buy a sled online, or do what I did and scavenge an old truck tire, some 2x4's, an eye bolt, and some rope to manufacture one with some good old fashioned imagination.
 

Just toss some weight in and off you go

Your neighbors might think you are crazy, but who cares?

Suggestion: Mix it up and push or pull in multiple directions. Ten sets of 40 yards each with 60-90 secs rest in between.

 4. High Rep Kettlebell Swings

I'm sure many of my clients will testify that high rep swings have a serious cardiovascular component. In addition to smoking your glutes and hamstrings, swings in the 20-30+ rep range will leave you gasping for air.

Suggestion: Set a timer for 10 minutes and alternate sets of 20-30 rep swings with whatever rest period you need to recover in between.

Conclusion

I'm not saying running is all bad. I am referring to distance running. I don't think there's anything wrong with hauling ass a couple of miles around your neighborhood if you are pressed for time. At least you are getting some physical activity in.

The above modalities should provide you some much needed variety in your conditioning routine. Plus they are way cooler than going out and pounding the pavement for an hour. You can also combine any of these if you wish.