Many runners assume that their road-tested legs will effortlessly translate to cycling supremacy. Is this a common misconception? Or does a strong running base truly give cyclists an edge? Should you take up running as a cyclist, or are there other options?
Let’s explore the relationship between these two endurance sports, including the similarities and differences they share!
Photo by Shengpengpeng Cai (via Unsplash)
How running improves cycling performance.
Running can significantly enhance cycling performance by boosting cardiovascular fitness. This directly translates to increased endurance and stamina on the bike. Also, running can strengthen key muscle groups like the legs, core, and glutes, improving your overall power and efficiency. Overuse injuries are common in cycling. But running develops supporting muscles and improves balance, making them less likely over time. This is why all forms of cross-training, including running, are so important for cyclists.
Read more: 5 Classic Cross-Training Workouts to Boost Your Cycling This Year
While running won’t directly translate to explosive power for sprinting or strength in climbing, running’s impact on general fitness and endurance can undoubtedly benefit cyclists of all levels. It is an important part of many cross-training regimens. If you’ve never done it before, maybe it’s time to give it a try!
Why do so many runners love cycling?
Cross-training is important. In fact, serious runners often turn to cycling as cross-training due to its low-impact nature. Why is this? Unlike running, which can be hard on joints, cycling gives a gentler workout while still offering all the cardiovascular benefits. It can also help runners build endurance, strength, and power in the lower body, ultimately enhancing their runs.
Runners often possess a significant fitness advantage when transitioning to cycling. Their strong cardiovascular systems, developed through all those miles on foot, provide a solid foundation for endurance-based cycling. Their overall muscular strength and leg power can also translate well to cycling, particularly in areas like climbing. While the movement patterns differ, the underlying aerobic capacity and lower body strength developed through running can accelerate cycling progress.
Many athletic people who struggle with impact-related injuries — or simply don’t enjoy the feeling of running — assume they won’t excel at cycling. This misconception often stems from the belief that athletic abilities are sport-specific, and that running and cycling are too similar to love one and hate the other. But how true is this?
Do you need to be a good runner to be a good cyclist?
No, you don’t need to be a good runner to be a good cyclist! While running can provide a solid foundation for endurance sports, cycling is a skill unto itself. Factors like bike handling, technical skills, and specific muscle groups come into play. Many excellent cyclists have little to no running experience.
However, as mentioned above, running is an excellent form of cross-training for cyclists. That’s because running builds endurance and stamina. It also strengthens key muscle groups used in cycling, such as the quads, hamstrings, and glutes. The good news is that these improvements are why cross-training is so important. The even better news is that running isn’t the only form of cross-training that exists!
In short: don’t worry if running isn’t your thing. There are plenty of other effective cross-training options available. Swimming, strength training, and even yoga can all provide similar benefits to running.
Read more: Want to train harder? Visit our Training tag for more articles about how to train effectively for cycling.
Do pro cyclists run?
Professional cyclists often incorporate running into their training regimen as a form of cross-training to enhance their cardiovascular fitness and lower body strength. However, they also prioritize weightlifting and strength training to develop power, core stability, and overall muscle balance. This comprehensive approach ensures they are well-rounded athletes capable of handling the demands of high-level competition.
Which pro cyclists enjoy running? While not all of the pros seem to enjoy running, some of them do, and have even competed in 5Ks, 10Ks, and marathons. Adam Yates, the star domestique from UAE Team Emirates, ran a marathon in Barcelona this year and posted a respectable finishing time of just under 3 hours. Tom Dumoulin, the retired World Tour rider from the Netherlands, has taken up running during his retirement years. And GC superstar Primož Roglič even loves to go running before Tour de France stages as a warm-up! While that might seem crazy to amateurs like us, pro cyclists have super fitness and can nearly do anything physical they set their mind to. That clearly includes running before a Grand Tour stage!
Read more: Mystery solved: Primož Roglič goes running before Tour de France stages (Outside)
But while professional cyclists have the resources and time to dedicate to a comprehensive training regimen, amateur cyclists may not need to follow the same exact approach. The demands of recreational cycling are different, and focusing on enjoying the ride and building a sustainable fitness base is often more important than replicating pro training plans. It’s essential to find a balance between training and leisure to prevent burnout and maintain motivation.
Triathletes combine their love of running with cycling and swimming.
If you’ve watched the Olympics, you’ve probably seen triathlon. This endurance multisport race consists of swimming, cycling, and running in succession. Athletes compete against the clock, with overall time determining the winner. The distances covered in each discipline vary widely, from short sprint distances to grueling Ironman challenges. Triathlons demand exceptional physical fitness, mental toughness, and the ability to seamlessly transition between the three sports.
Triathlon can be an exciting challenge for those who enjoy both running and cycling. ****However, it’s essential to remember that running and cycling are both rich disciplines in their own rights. Triathlon is, in many ways, a discipline unto itself, with the running and cycling involved in it having different character than the individual sports! Whether you prefer pure running, pure cycling, or the triathlon “versions” of both sports, it’s all good. All three can offer significant benefits to you, your fitness, and your overall wellbeing.
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Which fitness benefits does cycling have over running?
While running primarily targets the lower body, cycling engages a wider range of muscle groups. This develops physical abilities often overlooked in running. One major reason why hardcore runners love to incorporate cycling in their exercise regimen is to hone these abilities. Cross-training approaches almost always lead to a more balanced and well-rounded physique.
What does cycling improve?
Upper body strength: While running primarily engages the lower body, cycling requires significant upper body strength. When you maintain balance, shift gears, or even overcome the wind resistance, you are honing your upper body’s muscles.
Core stability: Cycling demands constant core engagement to maintain balance and power transfer. This is less important in running, where core stability is primarily focused on stabilizing the torso during impact.
Flexibility: Cycling can improve flexibility in the hips, ankles, and lower back, particularly in areas often restricted when jogging.
Read more: 5 Ways Cycling Transforms Your Body
Remember, cycling also has the appeal of being low-impact on joints.
Cycling is often hailed as a low-impact exercise. It is much, much gentler on the joints than running! When you run, your body repeatedly absorbs the shock of each foot strike, which can lead to stress on knees, ankles, and hips over time. In contrast, cycling distributes your body weight over the bike and reduces the strain on these areas. There are no jolts your body must absorb during the exercise, either. This makes it a perfect choice for individuals with joint pain — or even those looking to recover from running injuries.
Why so many cyclists dislike running — and how to fix it.
Do you hate running? Understanding why you dislike running as a cyclist is crucial for finding a solution. Physical discomfort, such as joint pain or muscle soreness, may interfere with your enjoyment. Mental barriers, like boredom or lack of motivation, could also be factors. What about time constraints (running takes much longer than cycling) or conflicting training or cross-training goals? Pinpointing the root of your aversion lets you explore alternative cross-training options. Or, you can adjust your running approach to make it more enjoyable and effective.
If you want to start running, ease into it slowly and intentionally.
Trying regular jogging for the first time as a cyclist might be a daunting task, especially if you’re not a big fan. The key is to start slow and build gradually! Begin with short, alternating intervals of walking and running. Focus on maintaining a relaxed pace and proper form. As your fitness improves, gradually increase the running intervals and decrease the walking breaks. Remember, start with a realistic goal! A little cross-training you enjoy is better than none at all.
Also, keep in mind that proper running form is essential for preventing injuries and maximizing efficiency. Cyclists often have a forward-leaning posture, which can lead to overstriding. Focus on maintaining an upright posture, landing softly on your midfoot, and swinging your arms naturally. Avoid overreaching and excessive heel striking. Building core strength can also improve running form and prevent injuries. If possible, consider seeking guidance from a running coach or experienced runner for more personalized feedback.
How often should cyclists run?
The frequency of your runs largely depends on your overall goals and experience level. Beginners, start out slowly with one or two short runs per week. Intermediate cyclists should aim for 2-3 runs per week, varying the intensity and duration. Advanced cyclists or triathletes may want to incorporate even more more frequent running, as well as “brick workouts” that include both cycling and running.
To avoid overdoing it, listen to your body! You can also mix up running styles (interval training, tempo runs, easy runs) to prevent boredom and plateaus. Finally, be sure to invest in running shoes that fit well and provide adequate support. That way, no matter how much running you do, you won’t have potential injuries from ill-fitting or improper shoes.
Photo by Haley Phelps (via Unsplash)
What forms of cross-training give you the same benefits as running?
While running offers excellent cardiovascular benefits for cyclists, it’s not the only option. Other activities can provide similar advantages without the impact:
Swimming: Take a cue from the triathletes and try swimming as a cross-training for cycling. This full-body workout develops endurance, strength, and flexibility while also being gentle on the joints.
Elliptical training: While not an exact replica, the elliptical engages similar muscle groups and provides a cardiovascular workout. It’s also a popular choice for runners seeking a low-impact alternative.
Stair climbing: This activity challenges the cardiovascular system and lower body muscles in a way similar to running uphill.
Choosing a cross-training activity you genuinely enjoy is essential for long-term success. When you look forward to your workouts, you’re more likely to stay consistent, improve your overall fitness, and prevent burnout.
Read more: 5 Classic Cross-Training Workouts to Boost Your Cycling This Year
Do you enjoy running as a cyclist? How do you improve your running experience? Let us know in the comments! ★