CROSSTRAINING FOR RUNNERS
If you are looking for a cross-training regimen that will improve your running, biking should be your first choice.
The motion of pedaling mimics the motion of running in such a way that it can improve your speed. Cycling also works the quadriceps, or quads, the large muscles on the front of the thigh - which actual running does little to strengthen.
Why would we want to strengthen our quads? Weak quads can cause or aggravate some common running injuries, including runner's knee and illiotibial band syndrome. (refer to my post re: illiotibial band syndrome). If you combine running with cycling, the result is a balance in the strength of your leg muscles. Cycling works the legs, heart, and lungs without the constant joint impact of running. Therefore it makes it well suited to runners who are recovering from certain types of injury. If you cycle with a high spin cadence (pedaling at 80 to 90 revolutions per minute, also termed "spinning") will build the fast-twitch muscle fibers in your legs, which will allow you to stride faster while running.
There are a number of different cycling workouts a runner can do. Whichever one you choose make sure to take the time to pedal easily for 10 - 15 minutes to warm up.
Workout #1
Cycle for 30 minutes at a low gear on a flat course as a recovery workout on those days that you don't run. If you are at the point in your running career at which you are alternating hard and easy running days, you can just substitute this workout for an easy day. Make sure you do not overexert yourself as this would be counter productive.
Workout #2
Take a nice ride at a relaxed pace for anywhere between 1 1/2 and 4 hours. This will help build your endurance.
Workout #3
A 1-hour ride at a moderate effort will help an injured runner safely rebuild stamina and endurance.
Depending on your cross-training goals and your fitness level, you can choose to include additional elements. Keep in mind that these workouts are for intermediate to advanced runners, so don't feel pressured to rush into them.
Hills. oh yes Hills.
Hard climbs of 1 1/2 to 3 minutes that force you to stand up out of the saddle will increase your stamina and push your muscles to the brink of fatigue, much like running sprints will.
Hard/easy intervals.
Hard cycling for 1 to 4 minutes followed by easy cycling for the same length of time will build speed and endurance. Repeat the cycle 1 to 3 times for a complete workout.
So get out there and enjoy a cycle, knowing you are having the best work out for your running.
So having said all that, I thought I would walk the walk and talk the talk. Seemed like a good day to cycle. So out I went to the shed. Oh my how will I ever get that bike out.? What on earth is all this stuff. A wood chipper and a snow blower. Yikes.
Guess I am going for a run...spin classes here I come..........
Namaste
Source: Google Images
Interesting article, thanks. The 1 to 4 ratio is sort akin to H.I.T training. High intense then recover. Also mimics that of triathlon cycling up and down hills.
Hello, nice to meet you on this platform. Yes, it does. I am hoping this is good information for your recreational type runners, since knee pain and IT issues are common and so many people give up. I live in one of the hilliest places ever and its nasty on the knees.
you as well. Yeah I've just recovered from knee ligament damage I suffered whilst on an adventure through Tasmania last year. Cycling helped aid the recovery and build up the muscles around the joint. Running I found had too much impact on it to begin with.
yes..true. I run a lot of hills and suffer from a lot of IT band issues, so I am returning back to some spin classes and going to spend more time in the nice weather cycling. Strengthen those quads. Tasmania wow, completely cool. An adventure guy..
You run lost as well. Do yo do triathlons then? or just like to mix your training up. I've just got back from cycling the coast of Portugal for a week, has made me miss cycling so think I'll be getting back into it :)
Always about strengthening the quads and legs, it's the main muscles that carry me on my adventures.
nope gosh..i wish i had that much talent. I am what you call a recreational runner, but yes I run a lot. and cycle quite a bit. used to water ski and snow ski and play squash in my younger days. Now I run and cycle and snow skate. thinking about snow shoeing next winter. Not a good swimmer. Keep up the adventures. Love to read about others and their adventures.
Snow shoeing, that'll be fun. Well I've followed you and look forward to more posts :)
Hello, welcome to this platform officially. I am now following you as well. Yes snowshoeing. I have tried it , it is a lot of fun. Now they make them quite a bit smaller and lighter so yes, that is the next adventure. I post about all sorts of things, but a lot about running. :))
"Running in the snow has its own special qualities - softness, quiet, the white landscape - and it can make you feel like a kid again."
-Claire Kowalchik, The Complete Book of Running for Women
Resteemed by @runningproject
Kind reminder:
Check new nominated Running Authors of the week and vote for yours!
love this penguin
Even though there is a tv on the treadmill...I still prefer the great outdoors. :). Joy
haha yeah i think we all need a break from the TV. I'm with you
ya. i agree ..not sure what the treadmill had to do with cycling however and knees and quads. hee..too funny :))
yes...I can not do treadmills. too boring and hot
this post very useful, thanks @marionbowes
thank you
Excellent option for cross-training! Great article and ideas on how to incorporate cycling into a running routine. I probably need to do it more. Right now I use the Airdyne bike at work a few times a week incorporated into my workouts for sprints, but it wouldn't hurt to add in some more. It's definitely a quad killer! (in best way possible)
yes. and my quads are getting more and more tighter, no matter how much i stretch. so i went to get my bike. but eek too much junk in the shed. I am going to go to spin class i think..did it before it was awesome. how is the weather down there in Atlanta?
I still have yet to take a spin class, but at least I have good access to equipment working as a trainer. One of my clients is a good friend and he just got a Peleton bike. If I wanted to I'm sure he'd let me come use it.
We're back to more seasonal temps right now, so it was pretty chilly for my race this morning. Turned out to be a beautiful day, though. If it's just a hair warmer next week for my half I will be a very happy woman! 🤣 How's it up there?
windy as hell. ran into the wind today..really tuff. sunny with that salt smell in the air..like I know spring is coming...soon..:)))