Running and cycling look like two very different activities, but when you look closely, you
can observe how the two are closely related.
Running and cycling both have a lot in common: they're both cardio exercises that get you
outside and allow you to cover ground on your own.
It's no surprise that many runners enjoy hopping on a bike from time to time.
But the question is does cycling help one as a runner?
Is it something that should be done on a regular basis for professional reasons or should it
simply be considered a hobby?
Combining running and cycling in your training program can raise concerns and problems.
Runners frequently wonder whether cycling aids or hinders their running performance
— does all that pedaling exhaust your legs?
Does it hinder your running?
Or is it the total opposite of it?
Can cycling make you a better runner?
These are all the questions we will be answering in this video.
Welcome to Triathlon Global Insights, the motivation channel for all triathletes.
You may subscribe to our channel and click the notification bell icon to stay updated
on the latest news in the triathlon world.
We keep you updated on triathlon news, incredible races, training tips, and information about
pro athletes.
So now let's get into the video.
As a runner, cycling becomes a valuable addition to your training schedule.
A bike could be one of the most essential training tools for you as a runner.
Cycling can help you run faster, build muscle strength, and recover faster.
So, the answer to all the questions that we asked earlier in the video is yes.
Cycling does help you become a better runner.
How does it do that?
Let us talk about it now.
Cross-training Cross-training is when you train and improve
your performance in one sport by doing something completely different.
Cross-training is an essential part of training in many sports including running.
Cycling is a popular cross-training option for runners, and it has the extra bonus of
getting you outside, trying something new, and having the fun that running might not
be able to provide.
Cycling improves running performance by increasing fitness, stamina, and endurance while avoiding
leg muscle damage.
It is also a wonderful low-impact cardiovascular workout, and including it in your weekly fitness
routine will allow you to do more while putting less stress on your body.
Cycling out of the saddle resembles a running stance by keeping the torso as vertical as
possible.
This is especially true when it comes to the position of the foot strike beneath the torso.
By keeping the posture close to that of running, cycling helps one to activate those muscles
that are needed while running.
Recovery Cycling helps you recuperate by improving
blood flow to your calves, glutes, hamstrings, and quadriceps, which are all important muscles
for running.
Cycling flushes off lactic acid, which relieves muscle tightness.
Lactic acid is produced as your muscles expend more energy, and it breaks down into hydrogen
ions.
The hydrogen ions lower the pH of your muscles, which reduces their effectiveness.
The burning sensation is caused by this, and it prevents you from getting the most out
of your muscles.
Injury Cycling is an excellent way to pass the time
when recovering from an injury.
Cycling on a flat surface helps keep your muscles and lungs active and ready to get
back on track if you can't run due to the impact.
Injured runners who can not withstand the impact of running but can still cycle can
utilise this as a method to keep their fitness and cardiovascular health while they rehabilitate.
Though one thing to keep in mind is that cycling long distances may cause some knee discomfort,
it is significantly less stressful on the body than running and will help you maintain
your fitness while placing far less stress on your body.
So, if an injury is not allowing you to train at the best of your capabilities, cycling
is the best exercise to gradually reach that level.
Aerobic Training A runner can utilize a bike for aerobic training
in a variety of ways.
Short sprints out of the saddle might help you raise your heart rate and increase your
speed.
Interval workouts put a lot of stress on your body, requiring it to adapt rapidly and grow
stronger.
If you aim to increase endurance, go for a longer, steady ride.
You'll be able to get in a cardio workout while recovering at a slower pace.
Cycling also improves your total cardiovascular fitness without harming your joints because
it is a low-impact aerobic workout.
So you get the benefits but not the harm.
It sounds like a decent deal.
Doesn't it?
Strengthens calves, shins, and core When running with a midfoot strike, the contact
point of the foot on the pedal is the same as the contact point of the foot on the road.
This implies that when pedaling — especially when standing up and off of the saddle — the
calves must contract to keep the foot firmly planted on the pedal.
The calf/Achilles complex stiffens as the calves are strengthened, acting as a huge
source of energy while also acting as one of the body's natural spring systems.
In a seated position, the shin muscles engage to lift the pedal upwards during the upstroke
of the pedal stroke.
When biking up a hill, this is frequently the case.
This activation during the pedaling motion strengthens the shin muscle and helps to prevent
muscular-based shin splints while running.
Cycling with the perfect form also engages the core.
A good core, as we all know, has numerous benefits while running.
A strong core is one of the main sources of energy in our body.
A weak core can cause some really challenging problems, especially for an athlete.
You can get tired easily, get more injury prone, and even your endurance levels will
dwindle.
So when cycling engages the core muscles, you also get the extra benefits of running.
Burning fat When the heart is functioning at 65 to 75
percent of maximum heart rate, fat burning occurs in a zone that can be achieved by cycling.
If you're a runner seeking to lose weight, try substituting a bike ride for part of your
runs to challenge your body differently and increase your burn.
What we just told you were some of the ways cycling can help you grow professionally as
a runner.
Pedaling a bike can also be beneficial in other ways.
An athlete should always be trying something new in order to keep their brain and body
active.
Excelling in new disciplines also aids in the development of confidence and personal
growth.
So grab your bikes, strap on your helmets, and hit the open road.
You will not only gain cycling expertise, but you will also gain a variety of additional
benefits that will assist your running, as we mentioned earlier in the video.
We do hope that you liked the video and if you did you must hit the subscribe button.
Thank you for watching and staying with me up to the end!
We at Triathlon Global insights, keep you updated on triathlon news, incredible races,
training tips, and information about pro athletes.
You may like, subscribe, and press the notification bell so that you'll be updated on my next
upload!
Adios!