Both running and cycling have many benefits for your health. Both types of exercise can improve cardiovascular health, increase exercise tolerance, lower blood pressure, and produce many additional benefits for your brain and mood. If you spend a lot of time running, adding cycling to your workout routine can be very beneficial, and vice versa!
Cross training is a great way to mix things up and help you maintain a higher level of overall fitness. Diversifying your workout routine can help reduce your risk of injury from repetitive strain or overuse and can add variety to your workout routine so you don’t get bored and stay motivated. Cross training helps condition the whole body, so you use multiple muscle groups and improve strength and cardiovascular endurance.
Changing your workout style isn’t just about challenging you physically. When you experience something new, your brain builds new neural pathways that help you adapt to changes more quickly, form new habits, and feel more confident. Keep reading for tips on how cyclists and runners can do cross training effectively.
Benefits of cycling for runners
If your training is exclusively working out, at some point you will stop seeing results, which can lead to frustration and burnout. Adding cycling to your routine will improve your overall cardiovascular fitness without hurting your joints. Cycling adds an extra boost of cardio, helps you improve your running times, and develops stamina and endurance without putting too much stress on your leg muscles. Cycling builds strength in supplementary muscles and aids recovery by increasing blood flow to muscles that are often used for running, such as calf muscles, quads, glutes, and hamstrings, flushing out lactic acid and helping them repair.
Taking a break from running after an injury can sometimes be necessary to allow your body to heal, and cycling can help you keep fit until you’re ready to run again. Research shows that maintaining some activity while recovering from an injury will shorten recovery time. There are several ways runners can use the bike for aerobic exercise. Short sprints out of the saddle will get your heart rate up and help you build speed. These interval workouts push your body, forcing it to adapt quickly and grow stronger. You can also take longer static runs to build endurance.
Benefits of running for cyclists
Cycling is a great form of cardiovascular fitness, but because of its low impact, it does not increase bone density. Running can help create stronger bones, which lowers your risk of things like stress fractures and osteoporosis as you age. In addition to increasing bone density, running as a cross-training exercise can also provide a different kind of aerobic experience to the cyclist, resulting in increased capabilities and muscular endurance. If you want to become a more efficient cyclist, adding running to your training is a great way to work muscles that might not otherwise be used, such as your abs and other muscles that help with posture and balance.
Running also helps lower your resting heart rate, and a lower resting heart rate can help your endurance while cycling, resulting in improved endurance. Running is also a great way to reset after a long training season or a tough race. Running can be a beneficial form of exercise if you’re traveling and don’t have access to a bike. It’s easy to slip on your running shoes and head out the door for a mind-clearing ride.
If you want to improve your overall fitness and strength, introducing different exercises is a good plan. Start slowly and gradually build your way up over time. If you’re not used to running, it’s best to start with short walks or a light jog and gradually work your way up to running workouts. Try three 20-minute runs over the course of a week instead of a 60-minute run and build from there as your body adjusts.
Mix up your training routine
There are many benefits that come from mixing up your exercise routine. Runners and cyclists can benefit from shifting their focus to a different form of exercise that works different muscles and helps build endurance and motivation. Try one of our fun and supportive cycling classes or take advantage of the extensive cardio platform to increase your overall fitness level and add some variety to your routine!
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