October 1st, 2021

// Top 6 Alternative Indoor Exercises for Running

Top 6 Alternative Indoor Exercises for Running

Running outside is an effective and physically rewarding exercise. While running outdoors is wonderful, weather changes can make it tough to get the miles in that you might need to keep your fitness at its peak level. With these four alternative indoor exercises for runners, you’ll be able to maintain your hard-earned fitness all through the year.


Yoga is an excellent indoor alternative for runners. Weight-bearing exercises like yoga can improve muscular endurance in runners. In addition to building up one's leg muscles, yoga also reduces injury risk by strengthening connective tissue and increasing bone density. What's more, yoga doesn’t require a gym membership or any additional equipment; all you need is some space and a yoga mat. Many people who do yoga daily report that they notice a difference in their endurance and feel that yoga is a great practice for both physical and mental improvements.


Shadowboxing is another viable alternative to running. Swinging at imaginary opponents can help you blow off steam and keep your heart rate up, even without running. Since boxing is a full-body exercise, you’ll be able to improve your balance and agility as well as strength. If you do decide to take on a heavy bag, make sure to wear hand wraps or gloves with wrist support as boxing can put extra stress on your joints. Shadowboxers often report that they have a video or video game that tells them what movements to mimic and at what time. These videos and games typically help you stay engaged while shadowboxing and help you see progress as you get better.

Indoor Cycling

Similar to running, indoor cycling is a cardio-intense exercise and is a great way to keep your cardio up while staying indoors. Plus, it is typically easier on your knees than running. There are cycling studios that have bikes ready for you to use. If you already have a bike to use at home, you can also look online for remote classes too. One of the things that people love about indoor cycling is the community around you while you are cycling. Even if you are cycling in your own room, you can typically feel the energy of your instructor and they can help you stay motivated.

Jumping Rope

Jumping rope is an excellent cardiovascular exercise and an efficient way to get in a quality workout. Plus, you can get a killer aerobic and strength training workout by jumping rope. Jumping rope works your arms, legs, abs, and shoulders all at once. The additional bonus is that you don’t need much space to do it. Moreover, you can easily adjust how hard of a workout you get by changing your speed and jump height. Many people that jump rope report weight loss and muscle gain, which is often something that runners want.

Bodyweight workouts

You don’t need a gym membership to stay fit. Bodyweight workouts or calisthenics can be done anywhere using only your body weight as resistance. Some examples include push-ups, pull-ups, squats, lunges, and planks. Before you start a bodyweight workout program, be sure to work with a personal trainer who is knowledgeable about exercise programs tailored to runners. This will ensure that you are exercising safely and effectively. Remember that even though these exercises use your body weight as resistance, they should still be approached as hard workouts because there is still a lot of stress placed on your joints and muscles. One thing that people who do bodyweight workouts tend to report is that they notice a physical difference after only a couple of weeks of training. Additionally, they tend to report more visual changes compared to running.


Swimming is a great alternative to running as it is cardio intense without significant force on your joints. Additionally, swimmers have reported that it’s a great way to lose weight and get stronger. This is especially true for building your shoulders, which is often neglected in running exercises. There are different types of swimming strokes and swimming drills that can help keep you engaged while you are swimming. Something that is similar between swimming and running is that you can easily see improvements. When you first start swimming, you may notice that you have to take a break after every lap or so compared to a few months later when you can swim multiple laps before getting tired.

Many runners go through seasonal slumps where they just don’t feel like exercising outside, but that doesn’t mean you have to stop running altogether! Pay attention to these four tips for alternative running exercises.


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