How can I maintain my fitness?
I'm looking for a bit of advice. I've completed the Couch to 5k programme and was 2 weeks into The Running Bug's 10k programme when, on Friday, I fell down the stairs and fractured the head of my right humerus. Since the arm has to be immobilised in a sling for 4-6 weeks, running is out of the question. However, I'd hate to lose all the fitness I have gained (and sitting around the house is going to drive me crazy). Does anyone have any suggestions for how I can best maintain a reasonable level of fitness please?
Hi Kim - I would go with Lunges, and maybe look up some core workouts too.
Lunges are great training for runners, and there are plenty of videos around on Google/Youtube that will show you how to do them. I always try to focus on keeping my second toe aligned with the knee and my back straight when I do them.
If you have access to a stationary bicycle, use that. And/or go for walks, if that doesn't jar your arm too much.
Step machine in a gym? I'd imagine that could be done one-armed without too much bother. Walking fast on a treadmill set at an incline and holding on to the bar rather than swinging your arms?
Thank you to everyone who has replied. You've given me some good ideas.
Just thought I'd update everyone. I've been doing some core exercises but unfortunately didn't get round to treadmill work (a combination of being unable to join a gym with a broken arm and lack of motivation). Thankfully the orthopaedic surgeons have cleared me to run so I'm going to go on my first post-injury run tomorrow. I'm curious as to how much fitness I will have lost. I thought I might just jump a few weeks back in my training programme and see how it goes. Anyone have any tips (and thank you for all of your advice before)?
Take it easy to start with. Don't get too disheartened about the amount of lost fitness initially, just increase your mileage gradually. Last year I was out for four months and had to re-start with 15-20 minutes gently on grass three times a week (max the physio would allow, given I was recovering from tendonitis). But four months later I was running a HM, and 8.5 months after re-starting I did my first 50K race, so the fitness does come back!
Thanks Debra. I won't push myself too hard. I'm just glad to be getting back to it.
go for a walk
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