Exercise for Mums Who Hate Running: 8 Alternatives
Everyone seems to be doing Couch to 5k. Your sister has a new running watch, the school mums are planning a 10k, and your feed is full of sweaty selfies. Meanwhile you tried running once, hated every second, and spent the next day feeling guilty about it. Here is the good news: you do not have to run to get fit. Running is one option among many, and if you dread it you are unlikely to stick with it. This post is all about exercise for mums who hate running: alternatives that still get your heart pumping, help with stress, and fit into a busy week.
Why running is not for everyone
Some people love running. Plenty do not, and there are good reasons:
- Impact: after pregnancy, pelvic floor changes can make running uncomfortable or cause leaking.
- Joints: knees, hips or feet can complain, especially if you are starting from scratch.
- Boredom: pounding the same streets alone is not everyone’s idea of fun.
- Self-consciousness: running past the school gates in Lycra can feel exposing.
- Time: you need to leave the house, which needs childcare.
The NHS recommends 150 minutes of moderate activity or 75 minutes of vigorous activity a week, plus strength work on two days, in its guidelines for adults. It does not say any of that has to be running.
Exercise for mums who hate running: 8 alternatives
1. Brisk walking (seriously)
A properly brisk walk, where you can talk but not sing, counts as moderate exercise. Add hills and it gets harder. North London is full of them. Walk the school run quickly, or take a buggy up to Highgate Wood. My post on walking the school run shows how to make it count. The NHS page on walking for health has more on the benefits.
2. Boxing and pad work
Hitting pads is brilliant for stress and gets your heart rate high very quickly. Many mums who hate running love it because you focus on the combinations, not the clock. Try my punch bag workout for stress at home.
3. Swimming
Low impact, kind to joints and very relaxing once you get into a rhythm. Even 20 minutes of steady lengths is a good workout.
4. Cycling
Outdoors or on an exercise bike. Steady riding builds fitness without the pounding.
5. Dance
Zumba, a dance class or a kitchen disco with the kids. If you are smiling, you will keep going.
6. Circuit training
Mixing strength moves with short bursts of cardio, like squats, kettlebell swings and step-ups, gets your heart going and builds muscle at the same time. Nothing lasts long enough to get boring.
7. Stairs and step-ups
A staircase at home or a sturdy step is one of the most effective cardio tools you have. Short intervals of step-ups get you breathing hard in minutes.
8. Low-impact interval workouts
You can get the benefits of high-intensity training without jumping. My guide to low-impact HIIT has a full session.
A 20-minute no-running cardio session at home
Warm up for 3 minutes: march on the spot, arm circles, gentle squats. Then do each exercise for 40 seconds with 20 seconds rest. Complete 4 rounds, resting 1 minute between rounds.
- Fast step-ups on the bottom stair, swapping lead leg halfway
- Shadow boxing: jab, cross, jab, cross, staying light on your feet
- Squat to calf raise
- Standing knee drives: drive one knee up as you pull your arms down, alternating sides
- Kettlebell or backpack swing (only if you know the hip hinge, otherwise do glute bridges)
Finish with 3 minutes of stretches. You should feel warm, a bit out of breath, and nowhere near a pavement.
How to tell if it is working
You want to feel your heart rate up and your breathing harder. A simple guide: during moderate exercise you can talk but not sing. During vigorous exercise you can only say a few words before needing a breath. Over a few weeks, you should find you recover faster between rounds, climb stairs more easily and have more energy in the afternoon.
And if you secretly want to run one day?
Some mums hate running because they started too fast. If you want to give it another go, a walk-run plan like Couch to 5k builds up very gradually. But it is completely fine never to run again. If you have leaking, heaviness or pelvic pain, see your GP or a pelvic health physio before trying running, and if you are postnatal have your GP check at around 6 to 8 weeks first. The Chartered Society of Physiotherapy has postnatal return-to-running guidance that suggests waiting longer before running after birth.
Where a bootcamp class fits
My classes are designed for parents who want to get fit without running laps. We use pads, kettlebells, slam balls and bodyweight circuits, and every exercise has a low-impact option. If you want to blow off steam, my SYP Release stress relief class is all about pads and slam balls. Wondering how a bootcamp stacks up? I compare the two in bootcamp vs running.
FAQs
What is the best cardio if you hate running?
The best one is the one you enjoy enough to keep doing. Brisk walking, swimming, cycling, boxing, dancing and circuit training all improve fitness without running.
Can I get fit without running?
Yes. Running is just one way to train your heart and lungs. Mixing strength training with any activity that gets you breathing harder will build fitness.
Is walking as good as running?
Walking briskly is moderate exercise and has many health benefits. You need to walk for longer to match the effort of running, but it is much easier on your joints and pelvic floor.
What exercise is good for stress if I do not like running?
Many people find boxing, swimming, yoga and walking in green spaces especially good for stress. Pick whatever helps you switch off.
Book your first class
If you want a workout that gets you fit without a single lap of the park, come and train with me. SYP Bootcamp runs 45-minute small-group classes indoors in a church hall in Archway N19, max 10 people, £15 a class, with low-impact options for everything. Book your £15 class here or call or WhatsApp me on 07301 512215. If you can’t get to Archway, my online coaching gives you a no-running plan to follow at home.
About the author
Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.
