Why Cyclists Should Run | Can Running Really Help Your Cycling?
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- เผยแพร่เมื่อ 5 ก.ค. 2024
- Brace yourselves! Chris and Emma are on hand to give you the case for why cyclists should run - sometimes...
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Running gives you sore legs if you’re not used to it because the muscles are loaded eccentrically - ie while extending. Cycling uses the same muscles, but they are almost entirely loaded only while contracting - which is called concentric loading. When a muscle works during extension, it causes much more damage to muscle fibres. The muscles do adapt and get used to it, but it takes a little time. So if you only ever ride a bike, and never ever run, then the first run you try is going to makes your legs ache like crazy afterwards.
Firstly, running can help balance your muscle groups and avoid injury by working muscles that are under-developed by cycling. Over-specification for cycling is great while it works, but you’ll regret neglecting that balance if you get injured because some muscles are too weak. Running is also great for developing core strength. Basically, it can help you be all-around stronger and more robust, which you’ll value for your long-term health.
Cycling is not weight-bearing, so if it’s the only sport you do then it can lead to decreased bone density. Calorie restriction can contribute to this if you’re super strict with keeping your weight low. Why is low bone density a problem? Because it means your bones are weaker and you’re at higher risk of fractures when you crash. Supplementing your cycling with any weight bearing sport will help to increase your bone density - that could be weight training or running (or any sport involving running) to avoid these problems.
Do you run? Or do you just cycle? Let us know in the comments. 👇
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Do you use running to complement your cycling?
I do a run/walk session every second day and find it really good.
I run 3 blocks and walk 1 and repeat,I love it.
I started adding stair intervals to break the rut and it seems to be helping with my climbing strength
Was not a fan of running but freezing temperature forced me off the bike. Now that I'm running I kind of like it with good music. Still can't wait to go back to cycling
Yes.
Yes, they compliment each other.
Be warned, i took this advice 5 years ago, to alleviate the soreness in my legs after running i started swimming and now the only competitions i compete in are triathlons!
Lol
I cycle and run. I'm afraid I'll start swimming.
Yeah but what about robot chimkens?
I am a trail runner and i came to cycling for cross training and i came to enjoy it a lot and now i can't live without both.
trashpix wow that must be exciting, want to do that too trail running when yeah get to the states to live and work!
Same, I trail run and gravel bike. Basically spend half my life in the woods.
Same!
I do both and personally I find they complement each other.
Same.
Really cause I found my cycling went down when I ran track season and went up when track season ended
@@jakesteinfeld3902 I think it comes down to body type. Just my humble opinion.
Same here. Running does make me enjoy cycling even more.
Karl Mathew I agree I would ride 300-500 miles a week now I only ride about 200 miles but I run, strength train, and do that other thing they keep talking about on GTN. I feel great my biking has become much better as my my rides are structured and not just more mile. A good balance will make you all around stronger just everything needs to be eased into. Don’t run a 1/2 marathon first time out!
I just love the simplicity of running. Can do it almost everywhere, in any weather, super time-efficient, and it's easy to make friends
How do you make friends running? I made a few friends through cycling but zero friends through running.
who wants to make friends? i have too many and between work and family no time for new people :/
Running on the road is a snoozefest. Trail running in the mountains, Thats something else👍
Welp...GCN I've washed my bike, ridden the turbo, but this...this is TOO FAR
Am with you there Andy, love trail running. It's like mountain biking without the gear faff. But as Emma says it is uncomftable when you start but eventually it starts to be fun. I trail run on biz trips as I can't ride my bike.
Mark Duncombe I hear you. I find trail running far easier on the knees than road. When on biz trips in European cities a good trick is always to run to the TV tower and back. Lots of cities have one on the nearest bit of high ground and it’s often forested. Stuttgart is a great one, so is Oslo.
Agreed
I've just started trail running this autumn as, dare I say it... I was getting bored on the bike towards end of summer... And yes its made a massive difference. So totally agree with what GCN and other comments have said 👍🏻🚴♂️🏃♂️
We are made to run. The reason most cyclist dont run is because its hard. Theres no hiding during a run. You cant coast, you are always putting out "power".
I did 8 months of intense cycles and thought that jogging would be easy because of my experience... I was very very wrong
I do both. I love both.
Chris Froome learnt that first hand.....
The quality of the info in your videos has gone up substantially! This is great stuff!
I ran cross country in high school. By the end of the season I was limping around like an old man and I was only 16. I do enjoy running but it's very easy for me to hurt myself doing it.
Dylan Johnson "16 years and limping after season" ? = get a lawyer, sue your coach...
@@lalabaer1 Yes, Dylan was abused and tortured by overtraining and recovery time deprivation. I can provide the expert opinion in the court.
Ludger Lorenz water under the bridge now
I ran cross county in hs. With my muscular cycling legs, the coach thought I should be a better runner so he was always on my case. Well, big cycling meat doesn't help with your running ONE BIT.
Dylan Johnson Of course you are right... hopefully some capacity and love for running stayed with you. I myself was lucky being a swimmer with some running skills (no sprints at all - all under 3km considered "too fast" :-) ), then did some triathlon and now I cycle for endurance and weight, care about core-stability, kick in some running then and if there is a rare triathlon I need almost not to go in the water but just see for muscle-power on land + stretching stretching and a bit more stretching! (my crux: too little/nothing in winter when I have too much work) Conclusion: Even you hardcore cyclists - look out for general skills! Search the Peter The Great Sagan workout for example!
Best Christmas!
I just started ascending 46 floors every day before starting my job. The first week was really hard, then it was better and then I participated in a vertical competition. I made it to the 276/3000 people. Not bad. My cycling has improved by doing this exercise everyday. It just takes me 10 minutes.
Excellent advise and motivation from Emma and Chris!
If anyone sees me running.. they’d better start running too because something bads happened
lol
🤣🤣
Good to extend your hip flexors which get tight from cycling
So true, running always cooks my hip flexors though :P
Spot on with the weather and time comment. Love both workouts to be sure. Running is such a compact mode of getting a workout in during a busy day.
I absolutely agree. Running is tough to get started with, but once you get past that "break-in" period, running actually becomes addictive; there is something to the "Runner's High". I don't think running does much for my cardio system, thanks to years and years of cycling, but it does wonders for my musculoskeletal system.
I needed this video! I'm a pretty decent cyclist... Started late when I was about 36.... I'm now a very fit 40 year old. With the clocks changing and there being less opportunities to get out on my bike, I was petrified that I was going to lose my fitness! I started running. Like you said, it's surprisingly magical to run in the rain! Running makes me feel bouncy and lighter. I'm cycling up bigger hills and cycling up them faster than before I started running! Would recommend running to anyone who can 😉 Thanks 😊
You two look all so cool-fitnessy attired that I’m tempted to tolerate and give running yet another chance after all.
Living in the Rocky Mountains means weekly hikes uphill for this sort of thing. And in the winter - snowshoes! It is fun! Thanks for this video.
Love the skipping bit. That's how you properly enjoy the scenery you two are immersed in 👍😊
You two are a great together on videos. Keep up the good work!
Just got back into running and yes it hurts, but feels good too. It’s really it good to mix things up, keeps you inspired.
You have convinced me to give a running training plan a try this winter.
As someone who started out running and moved to cycling I think that the most important thing that running does for cyclists is teaches patience. Going running can be super frustrating for cyclists because you're going a fraction of the speed for the same effort. You have to have the patience and willpower to pursue a goal that won't come quickly or easily and I think that's what all endurance sports are really about
Same could be said for a driver going from driving to work to cycling to work. Yes the commute will take a little longer but you will gain some fitness in the process.
Great video guys and bang on the nail!! When I started out racing nearly four decades ago, running was a swear word and still is (think it’s because what triathletes do!!) however, I find it’s the only way to lose those few extra pounds and will get you properly fit!! Basically you can’t freewheel when you’re running so you’re working all the time. Try it, you’ll get fitter
Absolutely spot on!
I cycle because I have injuries that prevent me from running. As a personal trainer, I see a lot of clients get injuries from running due to bad form or poor muscular conditioning. If you want to work different muscles and build bone density through more weight bearing exercise, specific weight training is a much better option than running in my personal opinion. Less chance of injury, more effective for building bone density and creating better muscular balance throughout the body.
Agree. Noticed that often coaches advise running instead of proper training with weights which is also more efficient in fat burning, in my opinion.
Absolutely. If you only cycle, you'll need strength and flexibility training to offset the holes in your training and help reverse the damage it incurs. Then go for a walk.
Thanks. I had my hip replaced and mtbing has helped the recovery but running kills me. I've added squats and lunges
Agree with you !
Good advice💪
Yep... I'm going to add running to my workouts. Thanks guys.
I've been doing couch to 5k with my wife and I've grown to almost enjoy running. And with my bike asleep till March it's a good way to keep cardio fitness up.
Just started this, looking forward to seeing what happens.
Wow , you guyed rock . The advice you have given in this video . Just ticks all boxes . I love cycling and went to do a run with a good friend cyclist. Bit I was so paining like what the heck happened . Now I know why!, thanks and super vid. Keep the good work up and appreciate all your videos .
Cheers Fabian
I do about 2/3 cycling and 1/3 running and its great. It took me several years to be able to do a long run and not have sore legs afterwards. I was in my mid 40's when I starting doing this, I used to cycle when I was young but I had never run before. I found that its best to only run off road and if possible on hills, its much easier on the body. In the video it shows Chris and Emma running on a hard surface road, they should run in the grass on the side instead. Find trails where the surface is as soft as possible, it can take a while to get used to it as the surface is often uneven, and I got several sprained ankles, but in the end it pays off. My ankles are now very strong and can deal with most unexpected holes and ruts in the ground. At first I did half marathons on roads, now I only do trail running. I also find that running works your cardiovascular system in a slightly different way to cycling, they compliment each other nicely.
I love running! I'm actually trying to get more into riding and found this channel
Smart content and nice reminder of Emma and Chris at their GCN best. Charming and clever...as indeed are their successors.
You guys make a great point. I tried cycle through the winter as long as the weather isn’t too bad. But mostly using the treadmill.
Speaking from recent personal and painful experience, eccentric calf raises are a good idea even before starting a running program.👍
Interesting point about cardiovascular health, having cycled most weekends for the past couple of years my cardiovascular health has improved no end. Having now taken up running in the week I found potentially I could run for miles and miles but the muscle groups in the legs lagged far behind .
A timely video, thanks. I just started running a couple of months ago. It hurt & has been hard. The comment at 4:57 sums it up. I've had to focus on running technique (pulling unweighted leg forward rather than driving of rear leg) to slow down & reduce injury. I can now run without muscle & tendon pain but the joints take 1km to loosen up each run & the impact on the knees is coming along slowly. I find running on grass helps to reduce impact.
i love the variety, mtb road bike crosser and running, it depends on weather area mood and time. doing a run after weeks of cycling is realy pleasure
Chris is the only man who can make running shorts fit like Lycra.
Hahaha 😂
Blimey Emma is a lovely runner, especially compared with Captain Heelstrike here 😁
he's from the ministry of funny walks
@@kachinjsh Also the first time he has ever run!
Yup, I am a complete novice when it comes to running!
@@chrisopie87 Science seems to say that if your natural running form has you heel-striking, it's probably best just to let it be to avoid any injury.
A cycling example, I can get patellar tendonitis in less than 100km if I force my left foot to point straight ahead instead of letting it point slightly outward like it does naturally.
@@NickBonne That is an interesting point.I will have to try a few runs and see how it develops! But I can completely relate to it from a cycling point of view, always best to follow what your body naturally wants to do.
Just started running 2x weekly in the gym. Early days yet it seems to have helped me maintain some cardio max.
Thanks for explaining the muscle contraction bit now I know why my ankles and calves hurt like hell when I go hill walking. I was cycling during the week thinking it would help my fitness for hiking, never felt that pain on the bike.
I hate running as much as I love cycling
Agree.
I cycle because I cannot run.
@c s Yep, agree. My bones are 72 yrs. old, no bone density issues here. If you feel that you need to put weight on your bones, hit the hills and climb. I've been riding 50+ years. Experience speaks for it self.
@@kenblair2538 Respect!!!!!
I couldn't have said that better myself :-D
Hmm....I never thought about running and cycling put together. Makes sense. Thank you.
Beautiful technic Emma! Thombs up for toe running! 😁
good video! I do both about equal but have competed a lot in road racing, half marathon and 5K. I love cycling and running equally.
When I was young ( many many many years ago ca. 55) I loved running, one of the best cross-crountry runners in the school, and in the Army I was in the regimental team for cross-crountry/orienteering and cross-country skiing .... but in Jan. this year I had an operation on my knee ....I had torn meniscus in my right knee, or better said they were completely riped up .... most of the meniscus was removed ... as you will know I now cannot run any more but I can still ride my bike without pain :-)
Very interesting!
I agree with anything Emma says cause I just love her😍😍😍. Sadly though, my knees won’t let me enjoy a good run these days, which is why I’m loving cycling so much. I do however, supplement my riding with weight training that lets me control impact to my knees and still get that excentric power load and bone density benefit.
Re: weight training. Yes, exactly! Good reminder. Also, LOL on the agreeing with Emma. ; )
I'm just back from my weekend long trail run. Cycling is my fitness and progress focus, but running is a good second string to my bow. Today has ice on the ground and freezing rain forecast and the bad weather threshold that would keep me in is much higher for running than cycling. Generally I run at low intensity to minimise fatigue effects to my cycling training.
This video makes me thinking about getting out and run, so I'll give it a thumbs up. Actually, I'm going to do a short run right now, while my little kid rides his bicycle.
I'm an occasional runner, and I do my runs on the day off the bike, and I always feels like my legs are more relaxed after a short, easy, low effort running session. It means no more than 6km at a pace no faster than a 5:45min/km.
I do both. I find it's a good way to challenge myself to do new things.
Should runners cycle?
Yes, the low torque cycling helps muscles' post-run recovery.
Yes. I actively do cycling during post injury recovery. Also if you are living in a city that has higher levels of pollution, cycling helps you be in shape, if you're taking some time off due to pollution.
Cycling is great for your running fitness and endurance and helps you stay fit without the pounding and stress of running. It's great to mix in some cycling with your running to help your running recovery while still improving your fitness.
Yeah cycling irons out a lot of twinges
For recovering..yes. cycling is good for runner, and for footballer also
unfortunatly I have made some bad experience in the past weeks with running. I ride my bike quite often and far (100km and more just for comparison) and do some climbing but I don´t do much running since I dont like it for a few reasons. In school sports I could choose rowing as my discipline for the past two years but this year it wasn´t possible anymore. So I was stuck with running: 3km / cooper-test (12min) and hurdles. So besides the one time a week sports lessons I had to do some training to get good grades. Im not talking much, only about 1 time a week. But that was enough for my legs. After just 4 or 5 weeks my legs started to hurt really bad verytime I did sports and later even from plain walking. So I went to the doctor and he diagnosed something called
bone skin inflammation (don´t know if it´s the right translation) So I have to take medicine 3 times a day and I am not allowed to do any sports till atleast mid January, which sucks. So my advide is to really start slowly and don`t do real training until you gave your body time to adapt to the diffrent kind of stress.
True. I have been jogging and walking. Started cycling but want to alternate with running/jogging.
Just like you said, you cannot take your bike everywhere, but you can pretty much take your running shoes everywhere. Running always comes handy for me when I am travelling. Great advice.
Started running since change in the weather. Super sore for at least a week after 1st run! Fine after that. Wish this video came out a couple months ago to warn me about the soreness...!
I wish I would have seen this a week ago! I was off on vacation (without a bike) and after two days of too much food and holiday cheer, I decided to go for a run. I ran a half marathon having not gone for a run in over a year. You're right, they are different muscles and from a cardiovascular standpoint, I wasn't held back. Two days later, I can still barely walk! I was, however, able to ride 65 miles the day after running without much trouble.
I changed to cycling when my physiotherapist advised me to start a non impact sport. Nevertheless, after I have been told by you and recently also by friend of mine how running complements cycling, I tried it after two years of absence form the sport. Everything you promised happened. I am now looking forward to the day when the pain disappears :-)).
3:25 I've found that cycling has improved the quality of my day-to-day activities. I feel more stable standing and walking, and even can run up a flight of stairs without feeling it anymore. This is likely because I'm finally getting fitter due to cycling, but clearly you have been fit for a while.
I was a runner first and still love it but must admit that cycling has become my favourite. I still run and do believe both activities compliment one another.
Great vid EGCN... Emma's Global Cycling Network!
#GCN after half my life as an ice hockey player my knees can’t handle the run. Cycling has been a blessing for me for the low impact exercise!
Years ago I was into mountain and road cycling. I started running, stopped biking, and have been only running for years, until this year. I started biking again, but I still run almost every day (anywhere from 6 to 12 miles). So sometimes I do both on any given day, sometimes just run, and sometimes just bike--depending on how intense the bike ride will be. I've never had a problem motivating myself to run consistently. It's actually a time for mental "unwinding" for me. Plus, running is a convenient "do anywhere" sort of sport. All I need are a pair of shoes and a trail/road of some sort. But, biking is certainly fun as well, even if it is a bit more of a headache logistically. (for me, it is almost always mountain biking, I don't ride anywhere traffic is allowed as a general rule, so it is mountain/desert trails or paved bike paths)
Im a cyclist through and through, but tried a duathlon for the first time this year at 48. It was the most fun, and coped with the running fine. You can also race in socks!
You can literally see Chris' quads bounce as he runs.
I do and love running and cycling. Running easier on any situation and no need much prep, especially before starting a busy day... while cycling surely better choice if time allows
Great Video. I just started Zwift running
I always thought i hated running, but turns out I just never really tried. Love it now.
Why not try swimming as well while we're at it?
I am, finally, getting closer to my first Ironman! I'll try 10 minutes of running this week - whenever it'll be least likely many people will see me (bring in some seriously heavy rain, please). I'm actually excited, elated, thrilled! Just wondering, is my life so epicly sad, or, fantastic?? :D
Yes and yes
I have low arches on my feet and hadn't gone for a run since high school. I started running for 40 minutes at a time with 3x5 minute recovery walks two times a week.
My technique was okay as I had done a lot of research (no heel strikes, good posture, good knee rise, fast leg turnover, relaxed shoulders etc.) yet my upper back, ankle bones, foot tendons and ligaments gave up pretty fast. Apparently my body wasn't used to getting pounded down at a regular basis. My musculoskeletal composition was frail...
Before long I developed acute posterior tibialis tendonitis (which is basically the irritation of the tendon for the muscle that starts from your calf, goes around your ankle and attaches to the arch of the foot) and my upper back and neck were weak after half an hour and my obliques would be a bit sore as well.
Continued running nevertheless, and now, I feel like a more "complete" athlete as my spine, abs and feet are stronger. My upper body never tires on the bike, at all. Best of all, I don't have low arches anymore - I even took off the arch support inserts out of my cycling shoes! Definitely do run!
I'm about 2/3 time on bike and 1/3 time running. 90% bike around target bike races. Running is a great way to get the job done and is logistically simpler. Biking is a bit more fulfilling and I enjoy it just a little more than running. Once done with a major bike event I set the bike a side and run a bit more , mostly because I miss the running during the taper for the bike event.
I'm preparing to do the reverse. I've been running 3 times a week for the last 3 months and considering adding some cycling which I used to do years ago.
Long time runner here. I've been doing duathlons for a while and with out a doubt I've noticed running helps my cycling fitness. However not so much the other way around. Also more specifically running helps me get out of the saddle and climb better.
yeah, i cycle 20-30 hours a week (im a messenger) but running still kicks my ass since I don't ever do it. I could easily ride a bike for 12 hours straight but running for 20 minutes would destroy me.
although i'm sure that i could improve my running much more quickly than the avg person since i'm already quite fit from cycling
I do parkour along with cycling (mtb xc to be honest, don't hate me, i also wear lycra), and even if it takes time off from actual riding and endurance training, its effects on my riding joy are amazing. It makes my muscles more universal, balanced and very strong, gives a great core, awesome balance and coordination, teaches how to overcome fears and how to fall safely. And since i'm not a pro cyclist, this sacrifice on my cycling performance is insignificant compared to the fun it gives.
My general annual plan is:
Running - Jan-March with a goal HM at the end of March.
Cycling - April-September with lots of club TTs
Duathlon - October-November
Whatever I feel like for the last ~6 weeks of the year (Off-season).
Doing that this year led me to: 1:34 Half (March), 22:01 10 mile TT (September), 19:56 5k (October), 3:19 Ballbuster (November). :)
I enjoy drinking some pints even more than running. BUT, where was this clip made? The landscape was really really nice
After my fall last weekend and fracturing my right thump/wrist - small bone and end up in a plaster cast I am considering taking up running more.
When did you record this video? Does not look winter for me there.
I usually go running 3-5k after work at around ten pm.
And it's hellish at first, but the amount it helps my cycling us amazing. Helps my ankles strengthen and my cardio.
My spring four-day tour was far more difficult than my four-day tour in summer, and the only difference was the running.
An app like Strava or the zombie running app is awesome to help with boredom. lol
Also, I can also do my language listening exercises. ☺️👌
Or run with friends, which I've found is super fun!!!!
Good for putting stress on your joints and bones. Over many years having no impact can be bad for the strength of your bones. I play basketball in my spare time, pretty much an interval session with jumping and side stepping.
Gorgeous scenery! Where is that?
I ride my bike so that I don’t have to run.
Yeeeeeeh
Haha! 😂
I'm riding my bike so that I can get slim enough to run without destroying my knees.
disgruntledtoons running won’t destroy your knees, in fact it build bone fibers. I do both and running helps me cycle faster
LAWL, same here!
Where was this filmed? And what NB shoes are those they're both wearing?
I used to run a few miles almost each day but backed off after my knees started hurting more often. That’s when I started cycling. I started off cycling a very strong rider and taking hills faster than most but after 40 miles, I was running out of gas. When I started cycling more instead of running, my endurance on longer rides increased but I lost some of the power and speed I initially had. I try to even it out more these days. I typically cycle more in the spring and summer when training for longer rides and just for fun. I run more in the winter when it’s colder and my strength and power are built up for the spring.
Haven't been a fan of running in the past, but being stuck on a trainer ALL winter can be monotonous. So I'll give it a go based on your advice, Chris and Emma! I'll let you know how it goes.
I use to be a runner before getting the cycling bug. But if your time poor a good 30 minute run replaces an hour or more of bike 👍👍
I hav serious ACL injury in 2006 & never done ant surgery . In 2008 I started riding MTB seriously considering & fortunately my ACL injury started to improved n the pain slowly diminished. Since then I have race MTB (xc) & 12 hours endurance in Malaysia. Since the ACL pain has not affect my endurance I started doing ultra trail marathon in 2017 at the age of 55 & have completed 13 ultra trail (70 km to 122 km). I love MTB n ultra trail run. I would say it hard to start running when u are good at MTB but with determination n persistence I am sure most of us can make it .
Started running last week, started off with a 3 mile run, legs felt terrible, gave it a few days and then did two 5 mile runs (two days in a row) and didn't suffer the same ill effects. It's easy to fit a run in, I can do it at night after work, and it makes you feel sore in new ways, win win!
I live in the mountains and if there‘s no cycling weather, I go running, hiking, walking, whatever comes to my mind. Not everything has to go according to a training plan, it‘s just for the sake of being outside and working out a little.
I like hiking in nature on single track. Walking makes the hike for me more enjoyable. For me there is really no such thing as a off season because I bike commute for work. My job has me do quite a bit of walking and lifting.
I have just started to get into running & yes my legs hurt so much thought this is definitely a bad idea, but have kept at it and your legs do get slowly better. Using the spin bike too on the really horrible days when I can't go for a spin on the bike
I have started rotating ,intially did running but now cycling ,and swimming when able to ,also hit and skipping ,it seems a bit of a no brainer to have options ,it keeps it fun ,and you can be more enthusiastic when u have not cycled or run or whatever,
i just came back from a run and i like riding in the snow ... on my hardtail with spiked tires
I have ‘Plantar Fasciitis’ and it’s very painful to run, also damages my feet.
Using stiff-soled cycling shoes causes me no foot problems.
Hi. What about Cycling and Hiking. Will this have the same affect?
I ramp up my resistance training in the offseason for similar reasons. Running is eccentric, whereas cycling is concentric, but both are high volume, low intensity (lots of steps/rpm with low resistance). So my winter training is very intense (heavy) with low volume (reps).
Completely agree, I have been mixing with running for years, gives a better overall fitness and protects from injury.
#askGCNanything I’m 14 and I’ve been cycling for only 6 months , how many miles a day should I do before I reach a danger zone ? I can do 15 miles a day comfortably
I agree and do both. Also, get some coaching on proper form to avoid injuries.