If you're a runner, you’ve probably heard about the benefits of cross-training. And one of the best ways to do it is cycling. From helping you run faster, build endurance, or just stay in top shape, cycling can be a game-changer.
Why Cycling Is Great for Runners
1. It Trains Your Cardiovascular Fitness
This one's simple. Like any endurance activity, cycling is a fantastic way to improve your cardiovascular health.
2. It Targets a Slightly Different Set of Muscles
Cycling engages a slightly different set of muscles than running does. Cycling is also a quad and glute dominant activity, but also engages the rest of the lower body, across hip flexors, hamstrings, calves and shins. And when you’re out of the saddle, your abductors and adductors kick in to keep your body stable. Strengthening these complementary muscles can reduce the risk of injuries caused by imbalances.
3. It’s Gentle on Your Joints
Running can be tough on your feet and joints, especially if you’re logging a lot of miles. Cycling is a low-impact exercise, making it an excellent option to build cardio endurance without further straining your feet and joints.
4. It's a Great Recovery Exercise
After a hard run, a light cycling session can increase blood flow to your muscles, helping flush out waste products like lactic acid and reducing muscle soreness. It’s a great way to stay active while giving your legs a chance to recover.
How to Start Cross-Training with Cycling
1. Start at Home or At the Gym
You don't need to invest in a setup to get started. Using spin bikes like Peloton are a great way to start. You can find these at the gym or invest in one for home use.
Even simpler is to try a spin class, which are also a fantastic way to get a high-intensity workout in a controlled environment. Although these classes are commonly HIIT focused, the group setting is a fun, engaging way to stay active.
Ready to invest? Here's a few tips:
1. Pick the Right Bike
There are a few different types of bikes to choose from, depending on where and how you plan to ride:
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Road Bikes: These are lightweight and built for speed, perfect for riding on paved roads. If your goal is to improve your endurance and speed, a road bike is a solid choice.
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Mountain Bikes: These are tougher, with wider tires and suspension systems, making them ideal for off-road trails. If you like the idea of mixing up your scenery and tackling some hills, a mountain bike is the way to go.
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Hybrid Bikes: As the name suggests, these are a mix of road and mountain bikes.
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Spin Bikes: As mentioned above, these are great for convenience or if you prefer indoor workouts.
2. Get the Right Gear
A few essentials will make your cycling experience more comfortable and safe:
- Helmet: Always wear a helmet to protect your head.
- Cycling Shoes: Clip-in shoes help you pedal more efficiently by engaging more muscles.
- Padded Shorts: These make longer rides much more comfortable by reducing friction and saddle sores.
- Water Bottle: Staying hydrated is key, especially during longer rides.
How to Fit Cycling into Your Running Routine
The key to effective cross-training is balance. Here are some tips on how to incorporate cycling into your running schedule:
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Use It on Rest Days: Cycling is a great way to stay active on rest days without the impact of running. A light, easy ride can help your muscles recover while still giving you a cardio workout.
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Swap an Easy Run for a Ride: Replace one of your easy run days with a cycling session. This gives your joints a break while still building your aerobic base.
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Long Rides for Endurance: Consider swapping out a long run for a long bike ride once in a while. This helps build endurance without the same level of stress on your body.