By Daphne Kirkwood
Whether you're sidelined by an injury or running just isn't your thing, know that you're not alone. Running injuries can be a real drag; unfortunately, I've had my fair share. But every setback opens a door to new opportunities for staying active and discovering what makes our bodies feel good. Variety in your exercise routine is not a bad thing! 

When running is off the table, there are plenty of ways to get your heart pumping and muscles working—without pounding the pavement. I learned quickly in my early running days that even though in my mind I wanted to run every day, my body just wasn’t going to tolerate that kind of impact or volume. 

Here's a list of my favorite go-tos that have kept me in shape for over twenty years, and even enhanced my running when I was able to again:

Hot Yoga

Imagine a workout where you have a great sweat, build strength, balance and find a sense of calm. That's hot yoga. It combines physical strength and endurance with relaxation, helping you release tension and rejuvenate your spirit. It’s my sanctuary when I need both a challenge and some inner peace. It also helps strengthen those tiny little ligaments and muscles that are firing (and we don’t even know it) when we are running. If you are looking for a hot yoga studio we recommend checking out our two favorites in Hendersonville, NC: Wild Lotus Yoga Collective and Yoga and Massage  

Water Jogging

For those who miss the rhythmic movement of running but need a lower-impact option, water jogging is fantastic. Head to the deep end of the pool, MINUS the belt, and feel the resistance of the water working wonders on those muscles without straining your joints. I highly recommend bringing a waterproof set of headphones + music player to help the time go by much faster! 

Pro tip: Try to keep good running form when doing water jogging. This includes keeping your head up above the water and exaggerating your running stride and arm movements. Mix it up by running with straight legs and straight arms and feel the burn. 

Ease into water running. Even stellar athletes in the best of shape will get the wind knocked out of you quickly when you start exercising in the pool. Water ‘run’ for 3-4 minutes then rest at the side of the pool for 30 seconds to a minute and repeat for about 15-20 minutes for your first session. Build on this each time you get back into the pool.  

Swimming

Swimming is a full-body workout that offers cardiovascular benefits while being easy on the joints. It also supports our heart and lungs and gives a new meaning to breathwork!  It is not easy! In our community, the YMCA of Western North Carolina or the Buncombe County Schools Aquatics Center in South Asheville provide an area for lap swimming. 

Biking

Cycling, especially gravel biking, has exploded in popularity in our area. It's a fun way to explore scenic routes while ‘off road’ like Lake Summit, DuPont State Forest, and Rice Pinnacle—all boasting plenty of gravel and dirt roads. It’s a perfect blend of adventure and exercise. We promise your heart will pump out of your chest on some of the hill climbs in our neck of the woods, and that is totally normal, even for the fittest athlete! There are plenty of incredible community groups with group gravel rides in WNC! Check out the Blue Ridge Dirt Skrrts cycling group for women and the Blue Ridge Bicycle Club for numerous group rides throughout the week. 

Lifting Weights

Strength training is a key component of any fitness regimen, whether you’re running or not. Weightlifting helps build muscle groups that are vital for stability and injury prevention. Just starting out? We suggest getting involved with an awesome personal trainer at McHone Performance Training to help build a progressive plan that works for you, your body, your lifestyle and will meet you where you are at. 

Fitness Classes

Gyms offer a range of classes from body pump to core conditioning. These provide structured workouts with the added motivation of a group setting. Plus, they’re a fantastic way to mix things up and keep your routine exciting. 

Remember, health, wellness, exercise and fitness are all a very personal journey. When running isn't an option, there's a variety of other activities that can keep you active and energize your spirit. Share your thoughts or favorites so we can add them to this list! 

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