Cycling is a fantastic full-body workout however, for cyclists looking to boost their performance, prevent injuries, or simply add variety to their routine, running can be the perfect complement. In this blog, we’ll explore the benefits of running for cyclists and why incorporating it into your training schedule can enhance your cycling performance.
Improved Cardiovascular Endurance
Cycling is an excellent aerobic exercise, but running challenges the cardiovascular system in a slightly different way. Running will work your heart and lungs in a new way, which can improve overall aerobic capacity. As running activates different muscle groups and can require a more intense effort eg. running uphill, it helps to increase the heart rate more significantly, leading to improved cardiovascular endurance.
Strengthened Leg Muscles
Running engages the glutes, hamstrings, calves, and quads in a different way resulting in stronger legs. For example, during running, the glutes and hamstrings are used more actively to propel you forward, while cycling primarily engages the quads and calves.
By running regularly, cyclists can develop more balanced leg muscles, which improves pedal efficiency, reduces the risk of injury, and provides better strength for uphill climbs or sprinting during cycling.
Better Core Stability and Posture
Running requires more core engagement than cycling, especially when running on uneven surfaces or for longer distances. The forward motion of running activates the core, helping to strengthen muscles like the abs and lower back, which are essential for maintaining proper posture on the bike.
Increased Flexibility and Mobility
Cycling predominantly works the lower body muscles in a fixed motion. Running, however, requires more dynamic movements, stretching the legs and hips in different directions. This helps increase flexibility, particularly in areas like the hip flexors, calves, and hamstrings, which can become tight from prolonged cycling.
By running, cyclists can improve mobility in the lower body, reduce tightness, and prevent issues like hip and knee pain that sometimes arise from cycling alone. The varied motion of running also keeps your muscles limber and less prone to stiffness.
Improved Running Economy for Cyclists
Running can actually improve cycling performance by helping cyclists develop better "running economy"—the ability to use less energy for a given pace. While this might sound counterintuitive, the body learns to become more efficient by varying types of movement. Cyclists can improve running economy through increased muscular endurance, better posture, and improved breathing techniques, all of which transfer well to cycling.
For example, running enhances the neuromuscular adaptation of the lower body muscles, improving their coordination and efficiency during cycling. This allows for smoother pedaling and greater power output.
Enhanced Mental Toughness
Running, especially over long distances or on challenging terrain, requires a significant amount of mental toughness. Pushing yourself out of your comfort zone in a new sport will build mental resilience which will help you to dig deeper during races or training on the bike.
Improve Mental Clarity
Experienced cyclists often find it hard to become beginners yet starting a new sport can be an exciting and rewarding experience. Picking up a new skill requires concentration, practice, and patience. It helps develop mental clarity, increases focus, and boosts cognitive abilities as you develop new neural pathways in your brain.
Conclusion: Running as a Powerful Cross-Training Tool for Cyclists
While cycling is an excellent sport for building endurance, strength, and cardiovascular fitness, running offers a wealth of benefits that can enhance your overall athletic performance. Additionally, the mental toughness and physical diversity gained from running can be incredibly beneficial to cyclists, helping them become more well-rounded athletes.
