Why Cyclists Should Consider Running

Cyclists often shy away from running due to its high-impact nature, but occasional running can provide unique benefits, including:

1. Strengthens Supporting Muscles: Running recruits stabilizing muscles, particularly in the hips, glutes, and core, which may not be fully engaged during cycling. These muscles are crucial for maintaining power and stability on the bike, especially during climbs or sprints.
2. Bone Density: Cycling is a low-impact sport and does little to improve bone density. Running, on the other hand, provides impact loading that can help maintain or even increase bone strength, which is particularly important for masters athletes.
3. Aerobic Carryover: Research suggests that running can boost VO2max (a key marker of aerobic fitness), which directly translates to improved cycling performance. A review on cross-training effects suggests that some transfer of training effects on maximum oxygen uptake (VO2max) exists from one mode to another, with running as a cross-training mode potentially benefiting cycling performance. However, the review notes that cross-training effects never exceed those induced by the sport-specific training mode.

Why Runners Should Add Cycling to Their Training

Running places significant stress on the body, particularly the joints, muscles, and tendons. 

Incorporating cycling can help runners build fitness while reducing the risk of overuse injuries. 

Here’s how cycling benefits runners:

1. 1. Low-Impact Aerobic Training: Cycling allows runners to train their aerobic systems without the repetitive impact forces of running. This can be especially beneficial during recovery periods or for runners prone to injuries.
   2. Leg Strength Development: Cycling emphasizes the quadriceps and glutes in ways that running doesn’t. Strengthening these muscles can improve running economy and power, particularly on hills.
   3. Endurance Without Overtraining: Studies have shown that cycling can enhance overall aerobic endurance without compromising running-specific adaptations. Many elite runners use cycling during base-building phases to increase training volume without risking injury. A 2018 study assessed the effects of different cross-training modalities on running performance and injury risks. High school runners replaced two days of easy running per week with four-week cross-training sessions, including cycling. The study found that both cycling and elliptical bike training led to improvements in 3,000-meter performance, suggesting that cycling can be an effective cross-training modality to enhance running performance. Read this article in Trail Runner.

• But Don’t Replace Everything. A thesis study examined the effects of replacing run training with cross-training on performance. The research indicated that while cross-training can maintain aerobic fitness, there may be declines in performance when running is completely replaced with cross-training modalities like cycling.

Triathlon and Speedskating

Triathletes exemplify how running and cycling complement each other.

For example, Gwen Jorgensen, Olympic gold medalist in triathlon, and Jan Frodeno, Ironman World Champion, integrate high volumes of both sports into their training. 

Their success demonstrates the synergy between running and cycling.

The key lies in understanding the physiological overlap. 

Both sports rely heavily on aerobic capacity, and training one modality can indirectly improve the other. 

However, because cycling lacks the impact of running, it’s an excellent tool for building aerobic fitness without the risk of overloading the musculoskeletal system.

Nils van der Poel, world and Olympic champion speedskater, published his training diary that showed he did a majority of his preparation work on the bike and not on the ice. 

But he still did the specific training for the skating speed on the ice. 

Practical Tips for Cross-Training

If you’re a runner looking to incorporate cycling or a cyclist wanting to add running, here’s how to do it effectively:

1. Start Gradually: For runners, begin with short, low-intensity cycling sessions to allow your body to adapt to the new movement pattern. Cyclists should ease into running with short, easy runs to minimize soreness and injury risk.
2. Align Training Goals: If your primary goal is running performance, use cycling as a recovery or supplemental tool. If cycling is your focus, running can be a cross-training activity to improve bone health and muscle activation.
3. Combine Both for Aerobic Gains: Consider brick workouts (cycling followed by running) to improve transitions and build fatigue resistance. These are especially beneficial for triathletes.

Running and Cycling Can Enhance Performance

Running and cycling are more than just complementary sports—they can actively enhance each other when integrated thoughtfully. 

Whether you’re a runner looking to improve endurance without extra impact or a cyclist seeking stronger stabilizing muscles, cross-training offers unique advantages. 

The key is balancing both to meet your specific training goals while avoiding overuse injuries.

However, the principle of specificity suggests that while cross-training can offer general fitness benefits, the most significant performance improvements are achieved through sport-specific training. 

Therefore, runners and cyclists should incorporate cross-training as a supplementary activity rather than a replacement for their primary sport.

While cross-training between running and cycling can offer benefits such as improved aerobic capacity and injury prevention, the most substantial performance gains are achieved through discipline-specific training.

Three Things To Know About Cross-Training

1. Running and cycling complement each other: Running strengthens stabilizing muscles, improves bone density, and boosts aerobic fitness, which can enhance cycling performance. Cycling, on the other hand, offers low-impact aerobic training and builds leg strength, making it an excellent recovery and supplemental tool for runners.
2. Cross-training enhances overall fitness but shouldn't replace sport-specific training: While running and cycling can improve general aerobic capacity and injury prevention, the principle of specificity means the greatest performance gains come from focusing on your primary sport.
3. Practical cross-training strategies are essential: Runners should start with low-intensity cycling sessions, and cyclists should ease into short, easy runs. Combining both disciplines through structured workouts, like brick sessions, can maximize fitness gains and improve performance transitions, particularly for triathletes.

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Paul Warloski is a:

• USA Cycling Level 1 Advanced Certified Coach
• RRCA Running Coach
• Training Peaks Level 2 Coach
• RYT-200 Yoga Instructor
• Certified Personal Trainer