Low Impact Exercise: Joint-Friendly Cardio & Cross-Training for Runners

If you want a workout that builds fitness without beating up your joints, low impact exercise is one of the best places to start. In this guide, we’ll cover what counts as low impact training, why it’s ideal for joint-friendly exercise, and how runners can use it for smart cross training.

What is low impact exercise?

Low impact workouts reduce pounding and peak forces on your knees, hips, ankles, and back. That usually means at least one foot stays on the ground (or your body weight is supported), while you still elevate your heart rate.

Joint-friendly exercise options

• Cycling or assisted cycling

• Elliptical

• Rowing

• Incline walking

• Strength training (controlled reps)

Cross training for runners (simple weekly template)

A simple runner cross training approach is to replace 1–2 easy runs per week with low impact cardio while keeping one quality run (tempo/intervals) and one long run. This maintains aerobic volume while giving your joints a break.

Want to try a low-impact ride?

If you’re looking for a joint-friendly way to build cardio fitness, come test ride a Me-Mover and see how it feels on your knees and hips.