Injury Management

Plain and simple, injuries suck!

You may have a new injury present itself during your training that is caused by a specific incident (ex. a sprain) or an injury related to an imbalance in your muscles or from a previous injury.  Regardless, please make sure that you first consult with a healthcare professional to look at your injury and take the lead on treatment options and recovery.  Every injury is different and treatments vary. 

I strongly encourage you not to push through an injury just for the sake of getting to the start line of a race – if you don’t treat it properly you may not get to that finish line.

So what are some of your options if you are guided to stay off the road and avoid running for example? 

Consider the following with the approval of your chosen healthcare professional (ex. physiotherapist, chiropractor, osteopath, etc.):

  • Try yoga, spinning indoors or biking outdoors, or swimming.

    The activities listed above are great for cross training and will help you maintain a strong endurance base.  If you do in fact have access to an indoor bike, then you can easily do a scheduled running workout on the bike instead.  If you do this, then consider the following:

    • aim to stick to a cadence of 85-90 revolutions per minute: to do this without a gadget of sorts, simply aim to have one leg rotate around 14-15 times over a 10 second period.  When you count, the first rotation is always “0” rather than “1”, and you ideally want to hit 14 or 15 on the 10th second.

    • subtract 10 from your target heart rate zone.   For example, heart rate is generally 8-10 beats higher when you run versus cycle.  So if you know your running heart rate for a specific zone, then simply subtract 10 to work in the same zone on the bike.

  • Try water running.  This is my absolute favorite when I can’t run on road due to impact, pregnancy or injury.  Here’s a link to one of many resources you can find online:

Have you tried any of these approaches? How did they work for you?

Until next time,


Laura Sanhueza-Miller