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Cycling is a great cross-training option for runners , and here are six ways that the stationary bike will help you become a better runner .
When it comes to cross-training , runners have many options , including swimming , gymming , weights and more , but when choosing one , an important question to ask is how specific the work is to running . In other words , does it work similar muscles and systems to running , and will it therefore benefit your running directly , but does it also offer something that running does not ? With this in mind , cycling makes for one of the best cross-training options , and here ’ s why .
1 . Strengthens Calf Muscles
Running places stress on the calf muscles , especially running with a midfoot strike , with the soleus ( deep calf muscle ) the most affected . When pedalling , the balls of the feet are placed on the centre of the pedal , mimicking that same contact point of the foot with the road , which means that when pedalling , the calves must activate to stabilise the foot on the pedal , especially when standing up off the saddle . This strengthens the calves and Achilles , which act as a large source of energy while running .
2 . Strengthens Shin Muscles
The shin muscle ( tibialis anterior ) activates to pull the pedal upwards during the upstroke while in a seated position . To engage the tibialis anterior , the foot must stay horizontal during the upstroke and you must have some sort of cage , strap or clipless pedals to be able to pull up . Since this activation during the pedalling motion strengthens the tibialis anterior , it may help to prevent muscular-based shin splints while running .
3 . Engages the Core
A strong core is important for proper running form , as well as for decreasing the chance of injury due to mechanical compensations when other muscles have to engage to keep you upright , balanced and moving forward . To improve your core while on the bike , you need to ensure that you are using proper cycling form to
engage the core , both in and out of the saddle .
• Seated Cycling Form : Cyclists with a weak or unengaged core often exhibit excessive side-to-side ( tilt and rotation ) movement of the upper body when riding uphill . Conversely , if your core is engaged , there should be little to no upper body movement .
• Out of the Saddle Form : The proper form is to tilt the bike side-to-side and maintain a near motionless , upright torso position . From a performance standpoint , this allows the hips to stay in the same plane and minimises a dead spot in the pedal stroke . From a muscle-building perspective , riding out of saddle with good form places an emphasis on the core to tilt the bike , as well as to keep the body stationary and centred over the bike .
4 . Builds the Aerobic Engine
A lot of running injuries come from overuse , with the most common cause being fatigue , which leads to the breakdown of running form . Cycling allows a runner to get in an aerobic workout with virtually no impact on the body .
5 . Boosts Anaerobic Systems
Doing intervals on a bike is a great way to replicate the intensity of a running workout , but without the impact . This will strengthen the heart and lungs , and improve overall muscle tone .
If you ’ re a runner who ’ s never cycled before , the best way to get started is to head to the gym for a spin class to see if you like it . You ’ ll not only get a good workout , but also a terrific endorphin hit !
MORE OPTIONS
Some days you simply can ’ t train outdoors . Too cold , too dark , too wet , too windy , too risky … but that doesn ’ t mean you have to miss your training workout , because there are other options .
If you ’ re not one of those braver-than-most runners that is willing to tackle the dark of night , or slip-slide across wet ( or icy ) roads and pavements , then you can hit the gym , which gives you a number of cross-training options and an opportunity to do some strength work . Key muscle groups to focus on for runners include the glutes , quads , calves , hamstrings and core , which will go a long way to keeping you injury-free , as well as make you stronger and faster when you race , so here are a few recommended cross-training workouts and their benefits .
1 Rowing Machine
Time : 32 minutes Workout : 5min easy warm-up , then 5x2min on high resistance as fast as you can with 3min easy between , then 5min easy cool-down . Benefit : Develops all-round body strength and cardio capacity .
2 Elliptical Trainer
Time : 20 minutes Workout : 20min easy Benefit : Reduces impact from the road ( especially good if coming back from injury ) and develops base fitness .
3 Stair Master
Time : 20 minutes Workout : 5min easy on bike to warm up , then 10x30sec fast with 30sec easy between , then 5min easy on bike to cool down . Benefit : Develops strength , speed and cardio capacity .