Can Cycling Make You A Better Runner? | Cross Training Benefits For Runners

When we’re discussing ways to improve our running fitness, I doubt very much that cycling comes to mind? In fact, we'd imagine it’s very low down the list, we told you that it could well be one of the best! Here's Mark to tell all!
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When we’re discussing ways to improve our running fitness, I doubt very much that cycling comes to mind? In fact, we'd imagine it’s very low down the list, we told you that it could well be one of the best!
Not only does it work our system in a similar way and similar muscle groups, but also there is less impact! It’s been used by many top runners over the years. It’s a fantastic cross-training tool, and here’s why…
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[@eagleironic5815]

I am a cyclist before I got into running, and I can definitely say it’s helped me a lot with my running! Conversely, my running has helped with my cycling too!

[@holeintheleg]

I am a runner who’s got into cycling because I got injured and I concur!

[@xelomc5636]

Can it help endurance

[@theodoreroberts8524]

I had been training for half marathons for a few years whilst only doing short local rides and my running pace had definitely plateaued. Then I started cycling 25km to work and back each day, but reduced the amount of running I did, my PBs for both 10k and HM really started to tumble. I was amazed that after years of regular running, bringing up my base fitness with regular cycling was the thing that made the difference.

[@Naah732]

This summer because of covid i desided to get my bike fitness as hard as i can ,i ran maybe 10 times in 2.5 months ,my cycling shape was surely best I've ever had ,but one day i desided to do 3k run tt on track ,and i get PB ,i was really surprised with that.

[@stormrider1119]

I've wondered this exact question many times. Many thanks for covering it. Cheers!

[@ke8mattj]

As an anecdote, I found more benefits from doing replacing some runs with cycling. It not only enhanced my recovery, but a point introduced in the video, doing a 2-4 hour bike ride the day after my 3 hour long run really bumped up my aerobic fitness along with aiding in recovery.

[@jdubbydubs1174]

This is what I started to do. Especially when I’m starting to overtrain.

[@mariop8101]

Yes it does, it's good for both. Once you adapt and don't feel pain when running after cycling. Long cycling trainings over 100 km helps to train to long distance running without the need to hurt your knees with long runs. Climbing in full speed is like fartlek training, you gained stamina and tempo. Started as a runner, improved as a cyclist, and used my resistance to climb better, it saved when peddling standing on my feet on steep climbs. Then I was back to the bellow 3:50 /km pace for 10 k, that I was missing since my 30's at my 40's. Don't forget to keep running in competitions, and cycling alone always at fastest possible speed.

[@fastfiddler1625]

I am a mountain biker and runner who just got a gravel bike. I decided last year to get serious about running. Ran my first HM. It was awesome. My my biking became nonexistent. I ended up spending over a year nursing a calf strain. I finally became able to afford to get new bikes (ones that actually fit my 6'8" (203cm) height). We had one of the wettest springs in recent memory this year, and I would spend weeks out of the saddle due to trail closures. But this time, as opposed to previous years, I just supplemented that with more of my already high volume running. When I got back riding, I noticed that while maybe my legs weren't quite as strong, my aerobic engine didn't feel nearly like I was dying on a mountain bike ride. I've realized that while you can't necessarily just cycle your way to a marathon, or vice versa, there is a lot that carries over. I'm particularly trying to see if I can replace high intensity anaerobic interval sessions of running with cycling because that's where I've noticed my body struggles with the most with running.

[@lenvio]

This is true because I've seen it in practice.Since I started to use cycling instead or addition to running I began to notice improvement in length, power etc. This motivates me to keep on doing it!

[@Jess6Gun]

Loved the video and the training tips. I recently started running again after a 30+ year layoff. I had to stop because of plantar fasciitis in my left heel. I didn’t want to lose any of my gains from the previous 6 months, so I bought a bicycle. I substituted cycling instead of running for my training. After a 4 months, I was cleared to run again. I was able to complete a half marathon the first of December after 4 weeks of running training. I owe this successful training block to my cycling during my time off from running. I have incorporated cycling in my weekly training. I am also starting to work towards doing a triathlon in my late 60’s.

[@MrSawborob]

I have found the other way round, since adding conversational pace running 2 to 3 times a week to my schedule my FTP cycling has increased quite a bit.

[@Cid0484]

I'm always jealous when I see that bike :(

[@gabedellar588]

Same 🥲

[@xhaust1]

Hahaha we need to earn our tt bikes. It is a beautiful bike

[@andresvelasco707]

Am preparing for my first 70.3 IM, making a lot volume with the bike, 20 kms long climbs, and many many plain kms weekly, at a decent average speed, when started to train running, 12kms felt "a walk in the Park", so, this makes a lot of sense, while avoiding knee injuries... Worked for me....

[@BurnyTone]

It does help! Doing 37km cycle commutes at flat out rate 6 days a week has improved my aerobic capacity hugely!

[@clydea.hutchisoniv5742]

Running more last year helped my cycling so much, towards the end of the season I was finally able to not get dropped by the fast bunch ride in the area.

[@garthly]

I seem to remember Emma Pooley telling Heather that when she trained by cycling it slowed down her running. But maybe that is just her. I switched from cycling to running a few months ago, and have felt a great increase in general fitness. I am 70, so it was a big change but I am still seeing steady improvement, which is very motivating. I will get back on the bike when the weather gets hotter.

[@mintheman7]

It all depends on your level of fitness. Emma was probably in her peak form, so adding volume of cross training slowed her down. For the average Joe, cycling helps build aerobic base with reduced risk of injury compared to running. It also helps with endurance since most people can cycle for >3hrs every weekend without any problems, but most people can’t do long runs that long event when training for marathons.

[@iammikeDOTorg]

I quit being “a runner” about a decade ago and picked up cycling. Have dropped well over a minute off my 5k (sub-19 to sub-18 while exiting my prime) on roughly 5 miles of running per week and some focused training near race day. The answers is yes, you likely can get faster at running by cycling. The runs just hurt more the next day 😁

[@troyasee]

That’s right! You can still be fast In short distances, but for half marathon and longer you definitely need the endurance provided by specificity

[@Alex-kr7zr]

​@@troyaseejup, but one long-run per week should work quite well.

[@AncoraImparoPiper]

The main problem with cycling is this: it is not time effective. One hour on the bike is not equivalent to one hour running. One hour of riding my bike uses about 260 calories if I ride it at a steady 24km/hr. While one hour of running at a slow 7.30min/km uses around 570 calories. As much as I love riding my bike, it don't have the time that it requires to achieve similar effort as running. I ride my bike once a week max as cross-training or when I'm injured. I wish cycling could replace my running efforts, but it really cannot do that.

[@mikewilson0]

It also makes it vastly easier to hold long workout sessions and likely easier to hold heart rate zones for most. Workouts beyond 2 hour duration have been said to be highly beneficial (something with oxygen pathways in the lungs iirc?) and smoother heart rate management can help with consistency, future growth, and recovery. I don’t think it can replace running when it comes to a goal of more running with faster speed, but when it comes to being a well rounded athlete with options for workout routines for creating adaptations, I’m not sure how you couldn’t agree. Given that we’re talking about triathlons here most people probably wouldn’t be singularly focused on running.

[@mariop8101]

When I trained Long distance running I was running more than 1 hour to 1h 20min a day, at calm speed 6' /km and doing 10 k on track at 37', my best was 35'20 at 10km road race, and half marathon in 1h 19''15. Tried the marathon and get knee injury, and had to drop long distance on the road, and only train off-road. Then I went back to the bike, I had one steel frame road bike (since my 15) with classic gear 14-25 42-52 a little abandoned and rusted after my 30's. So I've bought a MTB and started training, after 2 years I've bought a Carbon second hand Look kg381, and with strava and GPS Forerunner started entering the KOMs, first improved on long flat runs at good average speed always over 30km/h. But it took time to improve climbing performance I'm 80kg and 1.83, but I've got faster than my cycling friends. And become a better cyclist than I was as a runner.

[@elchichosantana6410]

I mix cycling and Running. I became a faster runner again like my ol College Track n Field days

[@becmango]

Completely agree with cycling addressing imbalances, it had saved my running 😁

[@sammulhare302]

I cycle to the office now. Only 10km but it’s definitely helping with the running!

[@thomasarnold6348]

This is so true! Could've used this information years ago :D I set a couple of running PBs in 2015/2016 when I was only running and couldn't improve them over the last couple of years despite structured training and a relatively high weekly mileage. I also didn't want to go cycling too often because I felt it would decrease my running fitness. In 2020 due to lockdown, COVID-restrictions I spent a LOT more time on the Bike, only averaged one run a week without specifically targeted sessions and suddenly was able to improve all the PBs I've tried. It felt completely unreal to beat my half marathon PB by more than 4:30 min and set it to 1:12:40. I never would've dreamed of a finishing time like that!

[@donavonhornbeck]

Really impressive. What was your weekly mileage like (running/cycling) prior to this half marathon PB?

[@thomasarnold6348]

@@donavonhornbeck Thank you! Over summer/autumn 2020 my cycling mileage has been between 200-400km a week. Running mileage has been around 15-25km in summer and increased slightly towards autumn/winter. Prior to the 'race' I've had 2-3 weeks with around 40-50km a week including one tempo run a week (where I also set my 5k and 10k PBs :D )

[@guitarman7575]

@@thomasarnold6348 thanks for the insight. What kind of training did you do on the bike? Purely on endurance level or also some on threshold/FTP level?

[@thomasarnold6348]

@@guitarman7575 I dind't do targeted FTP workouts but in addition to a long ride everey sunday (120-180k) I did some of the shorter rides during the week a bit harder/faster. Doing efforts comes naturally in the hilly area I live in, so I went up the hills quite hard and then let it roll a bit more on the downhill sections.

[@byronlane6641]

Thomas Arnold, what do you think did it? Was it the extra time spent aerobically, less pounding, or that you were able to have easier easy days by substituting a bike ride for a run? And congratulations on your new PBs!

[@pkscorpion1433]

So true this, uphill cycling increased my running capacity significantly. Add swimming to these two, you are unbeatable.

[@JamesG_BKK]

Cycling is also a great way to incorporate high-intensity training. Once a week I'll do a 40-minute bike ride which where I'll include 8 max efforts sprints of 30 seconds, with 30 seconds rest in between. Great fat burner and cardio builder. Just make sure you have a good stretch of road to use!!

[@seascape]

I think age and recovery are overlooked factors. As I’ve gotten older, my cycling power and times have consistently improved over the past 6 years, but within the past 2 years, my running times have gotten dramatically slower. I stopped cycling for 3 weeks this past summer, and my running pace became significantly faster. More recovery tips, beyond taking it easy every so often, would be appreciated. i.e., if you alternate running and cycling days, 6 days a week, how many and which days should be recovery? Still looking for the right balance, and I hope you can help.

[@troyasee]

Typical overtraining signals

[@kateforbush5850]

So glad to hear this! Given covid restrictions, weather, & lack of treadmill, my bike trainer will be a key training tool this winter.

[@benwoodhouse8202]

I ran a half marathon PB of two runs a week and big cycling volume, compared to previous seasons of 5 runs a week

[@snazzycracker2]

Best years running performance I ever had was the year I went plant based , increased my cycling and decreased my running.

[@guydrudrury8430]

Excellent session! Thanks to the GTN team Mark, Heather & Fraser 😊🙏👍

[@TallaChannel]

Yes, Cycling makes you faster runner, I made 13 minutes better time on Half maraton run than year ago. Without pretty 0 running training.

[@jankaduraciiik]

I couldnt agree more...I am mainly a runner and in the beggining of the pandemic, in march, I hurt my ankle really bad while running, couldnt walk properly for a couple weeks, and then I got into cycling along with weight training...It kept my fitness up, so once I could start running again, I got where I was before pretty quickly, and still kept on cycling till got too cold, and I plan to trade about 2 of my weekly runs for cycling once the temperatures rise up...hopefully I will get a road, or gravel bike and proper cycling shoes though :D

[@thabangmotaung4759]

I have been cycling over the past 15 months, cycling has improved my running. Got my PB today 4:12 all thanks to cycling

[@fatalityfan]

I'm a young dad of two toddlers and trying to get back into triathlon and I am focusing on running and cycling for endurance and tempo. Long workouts don't work well with little ones haha.

[@stevocanuck]

You can gain all the fitness you want on the bike and transition it over to your running. But you still gotta build up slowly to get use to all the pounding.

[@lgmsampaio]

Is there any study showing that cycling helps fixing muscle imbalances? I’m a bit skeptical about that

[@TheAndrewSparks]

Great episode man! Really appreciate how you explain everything

[@jigentopiwala948]

Useful and convincing information!! 👍

[@DaveGe77]

This is good news for me. I love training on the bike and I'm weaker at running. I hope it helps in the long .. run. :) Thanks, Mark!

[@sailorcyclist]

Awesome video, curious hot tall you are and what size frame your Canyon is?

[@CrazyMonkey-wm5hz]

I was actually surprised, I haven't ran in awhile so I thought I was gonna do bad in my mile run but naw I was wrong. My last test I got a 6:58, today I got a 6:23, and that's a 3 month gap of not training my running. I bike to and from work, takes me 10 min but I put it on the lowest gear so it takes more effort to peddle and I rush to work

[@Samuelclark11]

Got my first Ironman this year - been saving up and finally have enough to get one of the new Canyon bikes, question is... Do I go for a Speedmax or an Aeroroad? I have a standard road bike already but not a tri bike...

[@marielledevaal6029]

So funny that my training plan suggested some cycling but unfortunately I couldn't hop on my race bike because it was dark but took my city bike for a small spin.

[@alisontriathlonlover]

Thanks for the tips 👌😀

[@ragzard]

I can pedal for 120km no problem, but cannot run 1km without being in the brink of death. I'm using GTN's spreadsheet from couch to 5k. I'm repeating each week for a month before being able to go to the next week. it's a bit depressing but I will keep trying.

[@bobbob9364]

I am starting to focus on other excercise other than running after last injury ,cycling ,swimming ,resistance ,hit ,less impact

[@Alex-kr7zr]

Could you maybe take a look at inline skating as a method of cross training. From the muscular standpoint people say it's more like cycling, but with more upper body and core involvement. Personally I have noticed that I need to wear the same clothes as in running, which indicates that it is roughly the same when it comes to number of muscles involved. When I'm on the bike, I definitely need to wear more on the upper body as it is not much involved. So I'm curious how inline skating would fare as method of cross training, since it has lower impact than running, but more than cycling and it involves more muscles (given of course you already have good skating technique, which takes practice).

[@marcovajuso9832]

I am since long time asking myself, if the aerobic-anaerobic threshhold is the same going by bike as running. what do you say about this?

[@justinbloomer]

Is there any scientific evidence behind this?

[@petersands4449]

Living that duathlon life ✊

[@troyasee]

It usually only works when you add cycling without subtracting running or strength training and glycogen availability for running HIIT.

[@nlagesson]

Great info & tips there, thanks!....although it was a bit painful to see that amazing bike being ridden in that weather and road condition... 😉

[@PerryScanlon]

You could have mentioned scientific studies that have measured cross-training effects on VO2 max, lactate threshold, and running economy to give a better understanding of how much 1 hour of cycling is worth. Also, the benefits may be bigger for uphill running than flat running.

[@alexstoyanov01]

Hi. I agree with benefits, but aren't there some drawbacks? E.g. shortening the hamstring due to crouched position on bike (similar to sitting all day)

[@tccycling]

I'm a cyclist only right now, but want to incorporate running. But, every time I run I'm so sore after. Last time I ran a 3 miler I came home with a pulled achilles. Guess I need to start a little slower (pace) next time.

[@oliverleibbrandt8067]

Still can’t get over the bike it looks insane

[@ejjames1675]

Love your video. (And Heather your cool)

[@mihastefanacmaucec7004]

There is a very strong connection between theese 2 sports.

[@MikeNolan59]

Can I get the same benefits from an exercise bike in the gym? I just don’t fancy paying for a bike and would rather do it stationary at the gym

[@esoteric404]

I tested positive for covid yesterday and now I'm just on my indoor trainer for 10 days. I'm really bummed since I'm sure it will affect my running/swimming. After watching this tho at least I've been assured it won't affect it as much as I initially assumed

[@MakeTaijitsuGreatAgain]

What were the orange shoes @ 3:21? They’re fire

[@olegnovitski6987]

I don't think cycling adds anything to your running fitness if you are a good runner already. Look at Lance Armstrong - the greatest cyclist of all time - his first marathon he ran in 02:59. His best one, after a year of dedicated running training was 02:46. Given his enormous talent for endurance sports you could expect something much more impressive. Notice he still was a casual runner before his first marathon, so it's not clear, if his time could be even slower if he only did cycling. On the other hand, running can definitely improve your cycling endurance. Still, specificity is key.

[@crushwarrior26]

With Lance it depends on boy… did he have a syringe hanging out his arm?

[@PawelEPGD]

OK, for me as a runner (having a Triathlon also on my to do list): which bike will you recommend, a TT or a road bike? Thanks and best, Pawel.

[@famesame3691]

Depends on your price range and how invested you will be into triathlon. No point of buy an expensive TT bike if you’re not doing triathlon long term

[@kurtverheyen5317]

I can only confirm! When I included 1 bike work out in my running training, my pace on a low heart rate improved a lot!

[@alanshrimpton6787]

It's funny I've read alot about the best way to improve running is to run. Good to know. I'm also surprised you said cadence of 110 on the bike.

[@iancocky82]

What would you say Alan cadence wise ? I can get upto 165 on sufferfest I suppose it depends on your neuromuscular fitness so it might seem low with what he said with being at 110 to cater for most people .

[@alanshrimpton6787]

@@iancocky82 yes I would say 160 to 170.

[@roballen1160]

@@iancocky82 that’s extremely quick pedalling, almost 3 revolutions per sec, I don’t get that high when sprinting!

[@roballen1160]

@@alanshrimpton6787 that’s insane, almost three revolutions per second, even track sprinters are only doing 130-140 these days

[@erickhan6349]

did a long run 16.5 miles 99 minutes if I had the money I would buy a nice bike to go on long rides when the weather is nicer I have done 35 mile rides and from them I get my legs used to turning for 2 hours that long run still felt hard though

[@jankuebler738]

finally someone is saying the truth

[@iancocky82]

sure more running makes you a better runner but cycling a bit just keeps you away from the danger of injury’s and builds strength for the hills

[@kevinf9131]

Does Rowing help running and cycling.

[@runsintheforrest1364]

I wish I could be on Lanzarote now.

[@philjono2462]

I love that bike

[@xhaust1]

Thank you for marking this so simple. A friend was asking this question last week I simply shared this video.

[@kenparker9118]

Right. And bowling improves your running time too!

[@alphacino3460]

Ngl i kinda like that jersey more than the gcn one

[@arcticrunning8370]

Four legs?! Had to rewind that frase. lol

[@kevinlee3487]

True

[@thejeffinvade]

That bike is serious investment. I don’t think regular runner has 10 grand lying around to buy a super bike for cross training once a week.

[@markankone9362]

Always great bike's...

[@mcsorleypeter]

Nice bike

[@dragonchr15]

Those runners at the beginning were exaggerating the impact of the foot....I am not a runner and I do not bounce that much....if that is the case, then of course it will feel like x3 BW when running...

[@Neilveg]

Bike is high impact when you fall off or get knocked off

[@ivostarmans1199]

Running makes me a better mountainbiker.

[@vincentmichaelpantaleon7470]

He's shoes look so cool what do you call that?

[@mikewilson0]

He’s wearing an overshoe. It’s basically a shell that zips around your normal cycling shoes to provide some extra warmth and weather resistance.

[@kelsoncheng]

First. Great video

[@djc0108]

How do you manage 3 hours cycling without your bum going totally numb ?

[@gravelking2.071]

Cycling certainly makes skate skiing faster - proven.

[@marco139]

Vogliamo ctn italia

[@calebgarlipp9714]

All I heard him say over and over was "common sense, common sense"

[@justlaugh9723]

due

[@Kalenjinstf]

NO NO NO AND NO. Too much emphasis on bike is one of the main reason why triathetes suck at running. Replacing an easy run by an easy ride won't do. It is like all those triathletes doing a 2-3 hours bike ride just to gt off the bike and run a 5-10 k like if it was enough to prepare them to run fast on tired legs at the end of a 70.3 ! Because running is, indeed, an impact sport and because you have to be really strong on your legs to finish strong while running in a triathlon, you should give an big amount of your training time running. Don't just do speedwork with your shoes on, do a real volume running. Stop thinking that all those kms on the bike are transferable or very usefull for running. They don't. The truth: running will help more your cycling than cycling can help your running. Oh, yeah, that's true, I forget: you don't like running, so your are happy to hear someone telling you that doing bike, instead, is just fine, even helpful. Oh, I forgot, you can't do but complain about your sore knees, ankes, hips; I forgot how much you are happy to hear someone tell you that all that running pain can be put away by just riding your bike instead. But, hey, no, it won't work. You have to run. Stop thinking, as a triathlete, you can do half the volume volume of a pro rider but only one fifth of a pro runner (a pro cyclist will ride his bike for 20-25 hours a week, just as a runner will do 12-18 hours. A cyclist may do 800 km per week while a pro half marathoner will do 180 k/w.) Since we are half of our time on the bike (at least we should, because if you are running as long as biking in a triathlon, that is the sign or the proof you should start running more), we should train half or nearly half or our time on the bike, but we are after that in need to run more than 1/3 of the entire race's time, and to do so on tired legs you have to put yourself into a lot of running in training. Triathletes, for many, just refuse to accept the fact that you have to run nearly as much as you ride. They jump 5 times a week in the pool for a part of the triathlon that is only a small part of their race (unless you are not in age groupe racing), and after that they tend to work on the saddle a lot, but only run a little bit in comparison. I hate this video for his contribution to that false idea that running has no such specifity that you do fine with a bike preparation. That is just plain false. There is no shorcut to success. Being good at running can't be done on a bike. And that doesn't mean to do fast intervalles, tempos and long runs and remplace all your easy runs but bicycle rides. No, it means doing all that and easy footing, jogging (and not 20-30 minutes, please!). If you want to ride 300 per week, do it but also run 80 km per week. Do not ride 300 per week only to run 30-50 km every week on average. It won't do it. It won't work (unless you like to finish your triathlon at a slow running pace).

[@casualride]

pleas get e biike for filming

[@marlinweekley51]

Short answer: No. and bowling wont make you a better baseball pitcher. There all fun and nice to do other things. Ever wonder why you dont see the elite marathoners working out on bikes?😆🏃‍♂️🏃‍♂️

[@mrburb]

Steph Davis recently qualified for the marathon off a mere 60+ miles mpw, with lots of bike efforts to replace miles.

[@neveoharrison7032]

The slow motion shots makes him look like he is having a miserable time, my guess is that he probably thinking about how much he paid for that bike.

[@mintheman7]

Canyon is a sponsor of the channel and the bike was free to Mark