Many people ask me about the best alternative to running because either they don’t like running or their joints or other injuries won’t allow them to run any longer. As you may know, running is one of the most important exercises in the Marine Corps and is also what most of our cardio workouts are based on here at Marine Corps Fitness. However, there are many alternatives if you choose not to run.
My favorite choices are:
- Bicycling – whether indoor or outdoor, this is one of the best aerobic conditioning workouts available. It is also much easier on the joints than running.
- Swimming -swimming is great cardio with virtually no impact on the joints.
- Rollerblading – if you’ve never tried rollerblading, then you definately should. You’ll be surprised at the workout you could get from this low impact exercise.
There are many other options available to you if you prefer not to run such as jumping rope, spinning, aerobic classes, skiing, rowing, eliptical trainers, stair climbers…and the list goes on. Whatever you do, make sure it’s something you enjoy so you’ll be more inclined to stick to it.
For many years I was a big runner, running every day. I often put in 70 miles a week or so. I ran a number of marathons. I thought that running was the best way to have top fitness. Some time ago I had a knee problem that has precluded me from running. I could not abide not having the fitness that running gave me. I started doing bodyweight exercises and jumping rope a lot. I do a lot of circuit training. To my great surprise, my fitness has improved dramatically, and I have lost weight. I am much leaner, and my resting heart rate is 49. I am 60 years old. I miss running, but I appreciate the fitness that this regimen brings to me. And I have not been injured since I made the switch. There is life after running!
Dear Dave,
In having knee problems, I discovered that drinking almond milk, no dairy, no cheese, no sugar helps you with joint problems. try it.
What is meant by “bodyweight exercises?”
Bodyweight exercises are exercises that use only your bodyweight as resistance. Examples would be push-ups, pull-ups, dips, etc.
just wondering how surfing compared as an alternative to running?
What about Power walking 30-06-10 I waled 4 miles in 59 min 57 sec how is that
hi my name is john and i would like to ask this question. i am from a bad area of town and running is not a good idea. and i am wanting to join the marines. i talk with a recruiter on a regular basis. i need to lose 40 pounds over the next 2 years ”not to hard, i have lost about 80 in the past three” i was wondering i dont have any way of getting to a gym and cant afford much around here. what home exersize would you recamend? and would jumping rope really help that much?
John-
Jumping rope will get your heart rate up which is a cheap and effective exercise to running. Push-ups, sit-ups, squats, pull-ups (a bar is around $40) are also free to low cost strength training exercises. Have you thought about resistance bands? Again, it’s a low cost form of strength training ($30 at the most for a good set) that you can use to work a number of upper and lower body muscle groups.
Have you figured out your daily caloric intake? Start there and then figure out what the bare minimum is for you to function normally. You’d be surprised at how little you can run on. But seriously you could drop that weight in the remainder of this year by reducing daily caloric intake and increasing your strength training along with cardio.
I have just started running 3 miles a day (1 week ago). I am 41 yrs old and weigh 159. I just ran my first 5k in 39 minutes and my goal is to run a half marathon. I am currently doing weight watchers point system for 2 weeks now. I’m eating between 18 and 25 pts. When I run I do the whole 3 miles without stopping. I started on the treadmill and did my first training run outside yesterday. I am trying to lose weight and get fit at the same time but I am feeling very tired during the day. My guess is I am not getting enough to eat. My questions are what should I be eating on a daily basis if I run 3 miles everyday, and what type of plan do you recommend to increase my goal of a half marathon? My eating consists of mostly vegetables, protein, and fiber. Thanks
Susan, hopefully you are still running and training for your first 1/2 marathon. A very good 1/2 marathon or marathon training program was published in Runners World magazine several years ago. Google “First Marathon Training” and you should be able to find the article. The premise of the program is 3 quality runs per week: 1 tempo run, 1 interval workout, and 1 long run. I would also recommend cross training 3 times a week with 1 rest day. As far as your diet goes, it sounds like you are probably eating the correct food but I would get with someone from weight watchers or a dietician and let them know how much you are currently working out. That way they can better advise you on some healthy snacks to supplement your current diet. Also, remember to drink plenty of water since you are probably working out more now.
Good luck,
PeterD
get into things like burpees and mountain climbers,squat thrusts ect, they are hard and get the heart rate right up there, great calorie burners and strengthens the heart and lungs ,stick with these type of exercises for a while and you will notice a huge change in a short time.