Cross Training Benefits

Biking Benefits for Runners

Injury Avoidance

- Eases muscle imbalance.

- Strengthens power muscles: quads, gluteus maximus, and calves.

- Increases flexibility.

- Stretches hamstrings – causes hamstrings to lengthen.

- Help prevents Runners Knee injury (chondromalacia).

Cycling improves your running performance

- Runner’s endurance and strength is improved with bicycle cross training.

- Can add another high-intensity workout to your training week.

- Can improve cardio conditioning without risking impact overuse from excessive running.

- Cycling places less stress on your body. You can cycle many hours with minimal body stress.

- Cycling is a weight-bearing activity without the impact stress of running.

- By using alternative muscle systems, you are resting running muscles and allowing them to recover while you are cycling.

- Enhances fast leg turnover – typical cycling cadence is the same rate as running speed-work cadence.

- Enhances motivation by adding variety – helps maintain runner’s enthusiasm and goal attainments.

Runners can cycle while recovering from most running injuries

- Minimizes the loss of cardio conditioning when recovering from a running injury.

- Most running injuries are not aggravated by cycling.

- Cycling can preserve a good fitness base.

Escalates your love of running

- Cycling makes running more enjoyable by making you more fit.

Can comfortably bike on hot, windless days (when running conditions are miserable)

- Moving through the air on a bicycle creates a “wind-chill” effect, cooling your body.

Biking is fun

- Same outside-with-nature benefit as running.

- Same social aspects as running.

- Runners can learn to “Zen” out on a bike (with practice)!