Training was going well. PBs were on the cards and then, in as long as it took to accelerate into my final one mile repeat, my marathon plans came crashing down.
Whether it’s recurring plantar fasciitis, hamstring tendinopathy or – like me – a plantar tear out of the blue, there’s nothing like that sinking feeling when you realise that you’re going to have to take a significant time off running.
The first point of call should always be to find a good physio, talk to your coach honestly (if you have one), and, if necessary, get a scan to find out what’s going on. Then, once you’re cleared to exercise, the fun begins.
As runners we’re used to grabbing a pair of shoes and heading out the door. So, how do you navigate the complicated worlds of cycling and swimming? The basics of a swimming hat, costume and goggles will serve you well, but if you want to delve further into the options available to you then here's a list of all the kit that’s kept me sane during many non-running months.
Cycling
Even if you don’t have a suitable road bike or aren’t comfortable riding on the roads, most gyms have some kind of spin bike. Having shoes with cleats is a game-changer. Cleats are the special fixtures that screw into the base of specialist cycling shoes and clip into the pedals.
If set up correctly, they can really improve the riding experience as they allow you to pull up and push down more efficiently, keeping an even power transfer throughout each pedal stroke. This means you can get more out of your cross-training and work a bigger range of muscles.
There are several types of cleats - some with three fixing points and some with two. You’ll need to check which type will fit your shoes and which type the pedals require.
DHB Troika Road Shoes
Resting heart rate.
Shimano SPD cleats
These fit the shoes above, as well as the standard Wattbike pedals and DavidLloyd spin bikes.
RockRider Womens Mountain Biking Undershorts
One of the first things I was told when I started to cycle was to get some proper shorts. I initially ignored the advice on the basis of cost. My bottom did not thank me, and nor did my training. The Rock Rider shorts from decathlon are a great entry level pair which will help you understand why having padding under your nether regions is a game changer, especially for women. With the right gear I was able to do two hour rides with no comfort issues.
UYN Womens Bib Shorts
Bib shorts are the next step in the journey. Because they don't have a waist band there is no feeling of restriction around your middle when you lean over to reach the handle bars. They are more expensive but I found them infinitely more comfortable. These UYN ones have a lovely knitted mesh material which is really comfortable and very breathable - ideal for when you’re in a small room sweating it out with no air con (not advised but sometimes necessary). They also have ribbed cuffs and rubber grips around the legs to stop your shorts from riding up.
Swimming
Speedo Women's ECO Endurance+ Medallist Swimsuit
Simple but very effective. This was easy to get on and off (not a given) and the way the shoulder is cut means that it is comfortable for hours of lengths in the pool. Importantly, it is 100% chlorine resistant which means it’s not going to go see through if you’re swimming regularly. It's also quick drying and as a bonus, Speedo say that one of the yarns in the ECO Endurance + fabric is made from 100% post-consumer waste, such as recycled plastic bottles.
A swimming cap
This makes a difference, honestly. There’s nothing more annoying when you’re trying to breathe properly in the pool than getting hair in your eyes. It also makes you more efficient through the water.
Zone 3 Vapour Swim Goggles
Not all goggles are created equal, as the goggle graveyard in my wardrobe proves. After years of trying to find a pair which don't leave me with rings around my eyes for up to 24 hours afterwards (I kid you not) and actually keep the water out of my eyes, I finally found the pair. These goggles are soft on the eyes and I genuinely forget I’ve got them on most of the time I’m in the pool. I never have to stop to readjust. The quick release button is really handy and the rubber used in the head strap doesn’t tangle up in your hair.
66fit Aqua Buoyancy Swimming Belt
Aqua jogging is a great way to ensure you work your body in the running motion while not putting any load through your legs. It’s also incredibly hard work if you do it properly. To get your heart rate up, short intervals and short rests do the trick and can offer excellent training results. Many top athletes actually supplement their training with aqua jogging even when not injured as it reduces the risk of developing one. You will, though, need a pool which is at least up to your armpits in order to get the depth to perform the motion correctly.
A few swimming lessons
Hit the pool with the best sports swimsuits, before you get injured. I had three adult swimming lessons years ago and learning how to do front crawl with alternate breathing is invaluable.
General tools
Garmin HRM Dual
If you’re trying to maintain training while not being able to perform your normal running schedule it’s really helpful to be able to accurately monitor your heart rate. This will help avoid over training (we can all be guilty of smashing out all the cross training at high effort out of pure frustration) but also to ensure that you’re getting enough out of the cross-training you're able to do, and see how you are progressing.
Garmin Forerunner 745
Sweaty Betty Black Friday 2024: Save 50 watch when injured, but a multisport watch like the Garmin Forerunner 745 is excellent for running but will also will see you through indoor and outdoor cycling, swimming, weight sessions and much more. You can pre-programme sessions too.
