Alternative running exercises to help you lose weight and relieve stress on your joints

Running is one of the most popular forms of physical activity, helping to burn calories, improve fitness, and strengthen the body. However, for people with excess weight, obesity, or joint problems, it can be too strenuous. Fortunately, many alternative exercises support weight loss, improve endurance, and prepare the body for running without overloading the joints. This article presents the best options.

1. Walking – The First Step to Running

Walking is one of the most natural human movements. It effectively burns calories and improves fitness without putting excessive strain on the joints. Regular walks can be the first step toward more intense activity.

Benefits: Strengthens muscles, improves cardiovascular endurance, reduces stress.

How to start: At least 30–60 minutes daily, gradually increasing the pace.

Variations: Interval walking (alternating fast and slow sections).

2. Swimming – Complete Joint Relief

Swimming is one of the best exercises for people with excess weight and joint problems. Water reduces joint strain while engaging the entire body.

Benefits: Improves fitness, strengthens muscles, reduces stress, increases joint mobility.

Types of training: Classic swimming styles, aqua aerobics, swimming with a board.

Intensity: At least 30 minutes, 3–4 times a week.

3. Cycling – Effective Calorie Burning

Cycling is an excellent alternative to running, engaging lower-body muscles and improving fitness with minimal joint strain.

Benefits: Burns calories, improves endurance, strengthens legs.

Types: Stationary bike, mountain bike, road bike.

Recommendation: 45–60 minutes of cycling several times a week.

4. Elliptical Trainer – Running Motion Without Impact

The elliptical trainer is one of the best cardiovascular training devices for people with excess weight and joint problems, as it simulates running motion without straining the joints.

Benefits: Improves fitness, engages the whole body, minimizes injury risk.

Training method: Intervals (e.g., 30 seconds of intense effort, 1 minute of relaxed movement).

Duration: 30–45 minutes per session.

5. Strength Training – The Foundation of Healthy Weight Loss

Lifting weights or bodyweight training not only helps burn fat but also strengthens muscles, which can improve running quality later on.

Benefits: Speeds up metabolism, strengthens the body, prevents injuries.

Types of exercises: Squats, lunges, pull-ups, push-ups.

Frequency: 3–4 times a week.

6. Yoga and Pilates – Improving Mobility and Core Strength

Both types of training improve deep muscle strength, flexibility, and reduce stress, which can be crucial for weight loss and running preparation.

Benefits: Better posture, reduced muscle tension, strengthened stabilizing muscles.

Types: Hatha yoga, Vinyasa, Power yoga, Pilates matwork.

Frequency: 2–3 times a week.

7. HIIT Training – Maximum Calorie Burning

High-intensity interval training allows for significant calorie burning in a short time but can be demanding for beginners. Lower-impact alternatives (e.g., burpees without jumps, jumping jacks without jumping) can help with adaptation.

Benefits: Speeds up metabolism, burns fat.

Sample workout: 30 sec. of intense movement + 15 sec. rest, repeated for 15–20 minutes.

Frequency: 2–3 times a week.

Conclusion

There are many alternative training methods that support weight loss and running preparation without excessive joint strain. The key is consistency, gradually increasing intensity, and combining different activities to avoid monotony. Choosing the right exercises should be tailored to individual needs, physical condition, and body capabilities.