Running as a Supplement for Cycling

Depending on your goals as a cyclist, running can be a very useful supplement to cycling. Running is also a good approach to mix-up the monotony of cycling training. The main benefits of running for cyclists are increased bone health, aerobic fitness improvement, and the involvement of different muscle groups. Here is an in-depth explanation of the benefits of running for cyclists:

• Increased bone health: Cyclists tend to be frail due to the minimal impact cycling has on the bones. Furthermore, cyclists are also prone to muscle imbalances due to the repeated movement of pedaling. Introducing running can help mitigate both low bone-density and muscle imbalances.
• Aerobic fitness improvement: Running can sometimes be a more efficient alternative to cycling. Often times, running promotes a higher heart-rate than a similar perceived effort on the bike. (Ex: A 30 minute run can potentially create a similar aerobic stimulus as 60 minutes of Zone 2 cycling) A higher heart rate at a similar perceived effort promotes a strong stimulus for aerobic adaptation.
• Use of different muscle groups: As mentioned before, cyclists are very prone to muscle imbalances due to repeated pedaling. Running is probably the best alternative to prevent muscle imbalances because it engages a lot of muscles not used in cycling. (Ex: muscle stabilizers in the feet, knees, and hips)

There are a few caveats that should also be mentioned for cyclists interested in integrating running into their training plans. The main risks to consider when approaching running are potential injury and the cost of recovering from running. Here is an in-depth explanation:

• Potential injury: Most cyclists have low-density bones and are prone to injury when running. If you choose to incorporate running into your cycling training plan, remember to start slow and for short distances. (Recommended to start with 5k at a relatively slow pace) Cyclists, who start running, often times run too far and too fast at the beginning. This is a common mistake because the aerobic capacity of a cyclist often allows them to run fast and far. However, the bones of a cyclist are not yet adapted to the impact of running. This often leads to injury and training setbacks.
• Recovery cost: The recovery cost of running should also be taken into account. When starting running, it is common to develop mild soreness in the feet, knees, and hips. (Much to different than cycling soreness) Of course, the body will slowly adapt as you run more and more kilometers. However, it is not uncommon for cycling interval sessions or longer Zone 2 sessions to be affected in the beginning by running soreness.

In summary, running makes sense for cyclists training on the bike ~10 hours or less a week. The additional benefits of aerobic stimuli and increased bone density achieved through running should not be underestimated.

On the other hand, cyclists training ~15 to 20 hours a week should avoid running during the season and look to potentially incorporate running in the off-season. A cyclist training ~15 to 20 hours a week is generally right on the limits of training load and recovery. Implementing running can introduce unnecessary stress that most likely outweighs the benefits.

The frequency, length, and intensity regarding incorporating running into your cycling training plan is also entirely subjective. Nevertheless, in order to get the most out of structured cycling training along with the benefits of running, it is recommended to run 1-2x a week for around 30 - 45 minutes in Zone 2.