Is Running Good for Cyclists?

Have you thought combining cycling and running is just for triathletes? Contrary to that, both can be fine for fitness enthusiasts.

We often recommend cycling for the runner as an extra exercise, but could it be the other way around? Well, running can be a fun-filled activity for a cyclist.

One traditional belief among cyclists is that if you run, put your bike on the hook and that running is a real enemy to the cyclist.

Differences in running and cycling

Running

Consume more calories.
Cheaper.
Easier in winter.
More versatile in route options.

Cycling

No strain on knees, hips, and ankles.
Less sweating as wind is blowing in your face
Able to go farther and enjoy changing scenery.

Endurance in running and cycling

The endurance that you’ve gained from running is much easier to turn into cycling endurance than the other way around. Running is harder, with a heavy impact on your body and muscles you need to get used to. Cycling with steadier leg presses is not demanding to our body in the same way.

Running can be a great cross-training exercise for cyclists, but there are certain factors to weigh with duration, frequency, and intensity. You should think about your goals, physical history, age, and type of cycling you do before adding too much running into your training.

Benefits of running for a cyclist

By combining two different types of sport, you will have a variety of workouts. By switching training on the fly, your body gets different stimuli and different muscle groups become used. This avoids excess body stress, which reduces the risk of injury.

It’s easier to increase workouts and long-lasting training when you combine different sports. Combination training can also cheer up if training feels monotonous!

Running needs very little equipment or preparation compared to cycling. For example, when you are traveling, you can easily go for a run. You need to just have your running shoes instead of transporting your bike, or renting out one.

Basics of running for a cyclist

If you are a cyclist and you are considering running, here are some basics:

You need proper running shoes suitable for you.
Even if you have good cardiovascular fitness from cycling, you are not ready for running from an orthopedic point of view.
Increase amount and length of your runs sparingly.

The problem with running for a cyclist is getting your feet and body accustomed to impact. Running affects the muscles, tendons, cartilages, bones and their joints each time you hit the ground.

Remember these to prevent injuries:

Get shoes made for running, so you’ll have sufficient support and shock absorption. Stock up on proper running socks as well.
Start slow and walk a lot. Alternating between running and walking is a smart strategy, especially for beginners. Take a walking break when you’re breathing too hard to carry on a conversation or you notice a side ache.
Spend your first runs focusing on distance rather than speed and combine walk and run.
Shorter steps will help protect your heels and knees. Swing your arms to keep the proper running form.

Runners considering cycling

Many runners try to increase the number of training sessions or keep the training volume high. However, there is always a risk of strain injuries.

Cycling is a great way to increase endurance training without the risk of strain injuries.

Conclusion

I like the versatility that the combination of running and cycling offers. You can easily do a little jogging along with bicycle training.

Here’s a little tip on combining cycling and running: After cycling, go for a run for 15-20 minutes. This kind of exercise is popular with triathlonists, but it’s also suitable for fitness enthusiasts.

Just go with whichever you’ll be more likely to sustain. Or why not do both?