It’s about time I did a bit more writing about running, so here’s a new mini series on cross training – doing stuff other than running to improve your running and your fitness. Eastleigh SRS runners who pedal regularly include me, Gillian, Pauline and Claire D and this is Cycle to Work Week – so it seems a good place to start.
Endurance Crossover
A lengthy bike ride will help you to develop endurance fitness, getting your body, legs and lungs to sustain effort over a longer time. Giving your exercise regime a bit of variety can also help you to keep working on endurance.
Many of us use bikes for commuting and as transport – so we sneak in a bit more exercise without using up much extra time.
Muscle Crossover
Cycling uses most of the leg and hip muscles used for running – so helps to strengthen them.
It is also low impact, so your joints don’t get the same pounding that they get when you run.
Cycling is perfect for recovering from a sprained ankle & many other injuries.
Running complements cycling as it is weight bearing which builds greater bone density, helping to protect you against osteoporosis.
Technique Crossover
Cyclists work on cadence – spinning their legs faster to cycle more efficiently. Increasing your pace when running by doing the same (more, faster strides instead of bigger strides) is also more efficient.
Running and Cycling Together
Duathlons normally combine running with cycling. I’ve only done one, but now I have a more road focused bike, I’d love to do another! If your swimming is good, there’s always triathlons.
I find that a gentle bike ride to running events (e.g. parkrun) warms me up before and cools me down afterwards.
Getting Started
If you’ve not cycled for a while, start gently and ideally without traffic. Persuade a cycling friend to join you – and lend you a bike – in a park, on a cycle path or on the New Forest cycle ways.
Spinning bikes and exercise bikes in the gym are also useful for getting the movement nailed before venturing outside.
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