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

Low impact exercise is one of the best ways to build cardio fitness while being kind to your knees, hips, and ankles. Whether you’re returning from injury, managing joint pain, or you’re a runner looking for smart cross training, this guide will help you choose joint-friendly workouts that still deliver results.

What counts as low impact training?

Low impact training reduces pounding and peak forces on your joints. Typically, at least one foot stays on the ground (or your body weight is supported), while you still elevate your heart rate and train your aerobic system.

Joint-friendly exercise ideas

• Cycling (including assisted cycling)

• Elliptical

• Rowing

• Incline walking

• Strength training (controlled reps)

Cross training for runners: a simple weekly template

A simple runner cross training plan 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.

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.