Episode 240: Running Injury Training Options Plus Live QA with Stew Smith

After a quick discussion on running replacements when injured but still need to pass a fitness test, Stew Smith will take questions LIVE about training for the tactical professions or other topics of interest if you have them. See https://www.stewsmithfitness.com for more info. 

Check out related article on the intro topic: https://www.military.com/military-fitness/running-injuries-and-military-fitness-how-recover-and-keep-training

These bike workouts have saved many with shin splints, foot issues, and joint tendonitis and kept them able to test running as fast or even faster in some cases:

Monday and Friday: Do a 20-minute bike pyramid, with each minute on the minute increasing resistance by one level until you can no longer maintain 70-80 rpm pedaling. Continue for a total of 20 minutes, even if you must reduce the resistance in the latter half of the workout.

Tuesday and Thursday: Do 3x10-minute Tabata intervals (20-second sprint/10 seconds easy) with a two-minute rest between each of the three sets. Push hard on the sprints and work on your breathing to recover as best you can in the 10 seconds easy sections.

Wednesday and Saturday: Add lunges and squats calisthenics to maintain leg stamina. You can mix these exercises into a 30-minute bike ride, doing 20 squats and 10 lunges per leg every five minutes.

A bike with adjustable levels of resistance is best for the bike pyramid, but the other two workouts above can be done on any type of bike. A stationary bike is preferred for these workouts.

Check out other LIVE QA sessions on YouTube as well as Tactical Fitness Report podcasts, swim videos, exercises videos, and much more. 

Without these steps success is delayed or not achieved. Get moving - even if an easy time place holder at first. See related article: https://www.stewsmithfitness.com/blogs/news/online-pt-club-one-on-one-coaching-with-stew-smith-cscs