Nearly all runners have occasional issues that require a change in training. Injuries that include shin splints, calf or hamstring tenderness, tendinitis and almost any lower extremity discomfort suggest an alternative training that I think can best be done on a bicycle. During my most competitive racing years, the bike was a great friend, and I was able to push harder on the bike while doing less hard running when injured or worn down.

You can keep your progress going in training for short periods from days to weeks. It is possible to take time off from running to heal various injuries while keeping your cardiovascular fitness at a high level. After that healing occurs, you may find that jumping back into regular running is easier than you think and in some cases you will be faster.

Stationary bikes, whether in a gym or home, are good and simple options to continue training but under the right conditions, an outdoor bike can be used too. I prefer the stationary bike found in gyms for more intense workouts. A good stationary bike workout can push your legs, lung endurance and muscle stamina to the limit. Both The Forum and the YMCA’s have plenty of bikes.

Here are some examples of more intense individual bike training.

Bike workout No. 1 — This interval works in segments where you pedal fast for 20 seconds, then easy for 10 seconds. Hold those intervals for however long your timed running segment is. If you run 1.5 miles in 14 minutes, these intervals will last 14 minutes. However, take an easy five-minute rest (slow bike) and repeat the 14 minutes of the interval again.

Bike workout No. 2 — For this pyramid workout, you start at 80 revolutions per minute at Level 1 on the resistance scale and keep it between 70-90 rpms the entire workout. Every minute you increase the resistance by one or two levels, depending on the amount of time you have. I suggest pushing yourself until you max out, whether it is 3-7 minutes or more. Follow that with a five-minute slow bike rest, then do the pyramid workout again.

Bike workout No. 3 — This 100-calorie burnout should be fast as possible: This is meant to be a higher-intensity workout; it would be like a sprint workout if you were running. It is your job to go as fast as you can for as long as you can until you reach 100 calories burned per the bike data. This workout/test estimates caloric burn, but it feels like you are timing yourself for a mile run. Typically, burning 100 calories on a bike or elliptical machine takes about the same time to run a mile fast with similar effort. This might be 5-10 minutes cycling. After you burn 100 calories, rest with easy pedaling for five minutes and do it again for a second set. If you have anything left in you, try for a third set after another five-minute easy period.

Proper nutrition, hydration and sleep are required, especially during higher physical stress. They are your allies in healing. While you may be taking a brief intermission from pounding the pavement, you still have many options to maintain your running prowess.

With smart cycling sessions, targeted strength training and a commitment to recovery, you can stay in top shape for your return to running and may even find your timed runs are faster. Remember, every setback is an opportunity to come back stronger, and as we runners know, there’s always another mile to conquer.

Our two regular May races are just ahead. On May 18, the Ed Dupree 5K and Fun Run will be held at East Rowan High and benefit the Ed Dupree scholarship.

Next up is the Bare Bones 5K and Fun Run on May 25 at the Knox Middle School property. The course remains the same on the greenway and in the Prescott area but will start and finish near Horizons. The race benefits Relay for Life.

Look for these and more events at www.salisburyrowanrunners.org.