Running For Cyclists: How To Get Started And Enjoy Running

Running can be a dirty word to cyclists, but it doesn't have to be. Going for a run can often be the best way to exercise when you're short of time or travelling without a bike. In this video Maia and Heather show you how to start running, and share some useful tips to make sure you enjoy it and stay injury free.
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📹 Strength & Conditioning For Running | gtn.io/5SC
Music - licensed by Epidemic Sound:
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Mile Soul - Da Tooby
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Stays The Same (Instrumental Version) - Gloria Tells
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Leave us a comment below!

[@gcn]

Do you run around your cycling? Would you consider swapping your bike for a pair of running shoes when you're short on time or travelling without a bike?

[@endrehusby2246]

Yes

[@iamf6641]

good thing i have a fixed gear and and a foldable

[@nedr.2487]

waiting for the new ultimates to be released ever since my bike was totaled by a car so I've just been running. I used to hate it but I'm learning to love it!

[@misanthropickat6167]

Enjoy running? Sounds like an oxymoron 😂

[@Aboycostelo]

I don't like to run, I prefer walking long distance!

[@yahyabaali7886]

I can’t wait for the next part of this video. Swimming for cyclist

[@chrisko6439]

hahahaha

[@brysonszy6306]

@@gumzster and the one after that : how to improve your hydrodynamics whilst swimming

[@bjornbaron5940]

Rollerskiing is better

[@almosthappysandwich]

Shitting for cyclist

[@ahedgerow]

kzbin.info/www/bejne/o6jaqp2sgrWZmJI

[@kumite1984]

Please please please do a 5k time trial run for all GCN staff. Just please.

[@gcn]

We'll see what we can do....

[@kumite1984]

@@gcn woah, gogogo

[@teuast]

@@gcn I second this! Next GCN Presenter Challenge?

[@gtn]

@@gcn Our money is on Mr Lloyd 📝

[@lwittrock1]

I wish back in the 80's when I was competing as a roadie, that we had running included in our training. As a triathlete today, I can say that running has improved my cycling.

[@josephlaviolette146]

Good timing on this video. I started running to keep me fit when the weather isn't right for cycling. And my expectations were WAY off. 5 hours on the bike is no big deal, but 30 minutes of running is about all I can take. Good to know slow and light is to be expected at first.

[@jmax9782]

You may still improve. I might feel a little worked the first five miles or so but I find I can often just keep running until I've knocked off 12 or 15 because I'm used to being out for a much longer time on a ride.

[@josephlaviolette146]

@@jmax9782 I'm running too fast. I'm doing 8 minute miles which is a bit much for my age and never having run in my life. Slowing waaay down helps a lot

[@joeyc8546]

Extra plus for running, going with friends and being able to talk easier, less wind noise. Very sociable. Warmer feet too in winter!

[@gcn]

Warm feet in winter does make it sound attractive

[@paullubbers939]

Talk? During a run? Just gasping for air in my case

[@joeyc8546]

paul lubbers yes talk ☺️ Was having a chat with my brother in law in our last race and we were pushing. Some of it was mind games being able to talk casual.

[@joeyc8546]

Global Cycling Network biggest perk running as training over winter feeling your hands and feet. Used to hibernate as a cyclist til i got into running because of the cold and wet. Would say Camelbaks and running vests are good for food and drink if necessary. Ran self supported for a marathon with them. Also like using cycle tops for the extra pockets for gels.

[@chrisko6439]

Velominati Rule #42: [...] Also keep in mind that one should only swim in order to prevent drowning, and should only run if being chased. And even then, one should only run fast enough to prevent capture.

[@voiceofreason9780]

_"one should only run fast enough to prevent capture."_ Exactly. No need to be faster than the bear. Just be faster than your friend.

[@TheBirchCreek]

It is great to mix cycling with other activities. Apart from swimming, it also goes well with kayaking, for instance. Plus you can get some workout for the whole body during one trip. :)

[@benwoodhouse8202]

Cycling has helped my running to new PR's whilst running a lot less than when I just ran 👍

[@helenhsiu3362]

I find running up steep hills similar to, and great training for, riding out of the saddle. Probably why Emma does so well at riding uphill.

[@jmax9782]

Yes! I always include steep hills (because I can here). Learning to run down steep rocky trails was the most challenging aspect of running for me.

[@spaizemunkie4397]

I'm an avid cyclist and I started running 11 months ago. I just love it! Especially during bleak and cold days. Oh, and I love running in the rain! Running in the rain beats cycling in the rain. Thanks for the info 😀😀😀

[@gemuerr]

I alwasy was on the fence about this. I never liked running when i was twenty-something. Or at least I told myself. By accident I got some Nike Vomero for really cheap and just tried a little run and of course, im convinced :D Its so easy to just get out real quick after or before work and go on a quick loop around my local park. Everybody should at least give it a shot.

[@HikingFeral]

My cycling improved drastically when i started trail running.

[@Velobetty]

Cross Country running at school really put me off running and it was exactly as you mentioned; a long run in an afternoon after we'd just had lunch! Of course we all felt awful but had to run anyway. It took me a long time, and a serious injury, to consider running and coming from the bike I took it easy but found it so much nicer than I'd anticipated. I also find it helps relax my entire body and the odd run, yoga session, and strength training has been really great for my cycling! Great video, thanks ladies!

[@jimmason8502]

I'm a former competitive runner who has turned to cycling because, well, I was getting injured a lot running and cycling is way cooler than running :) My advice to cyclists getting into running: 1) when you're used to zipping around town and on the roads at speeds of 16km/hr to 70km/hr, running is gonna seem a drag at 8-13km/hr, so be patient. 2) find some places to run that are interesting, like bike paths (just kidding) or parks or trails where you won't mind the slow speeds you're moving at; 3) stretch after every run, especially those quads, hips and calves; 4) start with a couple shorter runs per week (20-30min) and build sloooowwly to five or six days and then start increasing the time on your feet per run. Seriously, you body will tell you early on that it's "ok, hammer it buddy,". But by week three you'll start to feel some tightness in calves, or hips, or your IT band, guaranteed. Then you're shagged. Remember, your cardiovascular system is super fit from the bike but your running muscles are like, nonexistent. You'll feel great early on but do NOT listen to your body, build up gradually.5) There is NO sock game in running...in fact, socks are for chumps. If you must wear socks, go for below the ankle not 12cm cycling socks. 6) once you get running body (muscles) adapted to life bearing weight, you can get very fit with MaxVO2 running workouts, lactate threshold running workouts, hill repeats..don't just run a load of easy miles, you do enough of that on the bike. make the runs higher quality.7) remember #4 and don't get injured.

[@blood1543]

"There is NO sock game in running" I'm curious what's the reason behind this?

[@petercallaghan6987]

Just started C25K (Couch To 5Km) the app is great. You get told when to run and walk. Only 3 runs/walks in but enjoying it. And I hate running!!

[@cathnz9726]

I've used their 5, 10 and half marathon aps. So good for slow chubsters like me 😂

[@philchrystal635]

I did C25K as well approx 4 months ago I still hate running but i am now doing 5K Park runs in sub 23 mins

[@axuh382]

I love that park in Girona. Great place for siesta after hard morning of training.

[@agustins2282]

Dan and Si looks way hotter in this vid

[@jasonmcgrody9472]

Running is certainly cheaper than cycling is! I'd certainly run to keep cardiovascular fitness up and to work all the things cycling doesn't work - as mentioned in the video.

[@apretnar]

Yay, a video on running! I keep finding many benefits to running for a cyclist and vice versa.

[@andreassoderstrom4281]

I think the velorules are fun too, but I was so happy when I saw this video title. My outdoor season is over, I'm dead set on riding indoors and hitting the gym harder than ever this off-season. Picked up running, while the lungs and heart keep up, there is definetly a lot of pain in the start. Like others, I felt it has increased my cycling capacity as well as a nice change of pace during the boring off-season months.

[@oldtwinsna8347]

Running is the best when you don't have much time to spare day in day out. Much more of an effective workout. But it does take a toll on your body over time.

[@royclarke4734]

I was a runner before taking up cycling. Do both now. Too much overhead in cycling for it be my only activity, running is more efficient. Even though I do both, I wonder about the risk/reward trade off: Local running ads are for physical therapists and coaches. Local bike ads are for personal injury lawyers.

[@laictoria7441]

Hello from new cyclist and veteran trail runner 👋

[@david.vandergoes]

Great video. Thanks!

[@ResilientTim]

Another benefit of running is that you can binge GCN in one go. :)

[@guysmith3326]

If for nothing else, run for your bone health. Especially as you get older. Cycling has many health benefits but is now known to degrade bone thickness and density.

[@blood1543]

Some people also say the earth is flat.

[@sinan6713]

Maia is such a warm woman. Makes the watching a relaxing activity. Big kudos!

[@eisina6640]

At the beginning autumn ruunng is just like hell for me, when getting ready for winter and next year, but the more I run the better it gets. For me its good to run with my coach because he runns slower than I. Then Ihave to run at same pace and so I can run much longer and with better feeling!

[@ianstewart8301]

Great job

[@tanisleach7829]

Now a cycling for runners is all that is needed. And thanks for making me feel worse about my running injury.

[@gcn]

Hope you feel better soon Tanis

[@tanisleach7829]

@@gcn If the injury didn't happen though, I wouldn't have accelerated my plans to get a road bike though so there is some good news. Thank you for your sympathy.

[@matthewbaynham6286]

I remember once I eat a pizza just before I went running, after a couple of miles it came out the same size and shape but most definitely did not look as tempting as the first time I saw that same pizza.

[@edwird]

which way though

[@DD-sn4iz]

@@edwird lol

[@RavyDavy]

"...same size and shape..." Do you not even chew your food, for it come out as a giant circle 🤮😂😂

[@rebeccalambert1562]

Great vid!

[@miket2394]

I gave up running 20 years ago. I took up hiking and cycling instead. My knees were worn out by military service. Couple that with a bad back and age, the impact of running was way too much for my body to handle.

[@ZeroSeriesMMX]

And yeah, I run. Primarily to supplement my cyclocross training/general rides year-round.

[@meneither3834]

This so true, I got fit from cycling, and it was so frustrating at the begining of running that I had the energy and breath to run a marathon but my legs didn't feel the same way, especially the shins and feets.

[@markusgerster6118]

I've been doing it this way for years. I'll start running in mid-October. 3 - 4 times a week, 6 km each. From December it's almost 10km that I can manage without any problems. In the past I often made the mistake of running too fast too often. In the meantime I have learned from it and only run every other day and if the weather is okay I do two longer sessions on the bike at the weekend. That has always given me more than this boring training on the trainer

[@outofdate2539]

Took up running, due to cyclocross! Everytime I got off the bike to run with it, i went backwards!! Did the couch 2 5k program, and went from there. I run more in winter, and cycle more in Summer, which seems to work well for me. Even done my first fell races this year!!

[@ptrbssr]

You either run 2x or 1x.

[@gcn]

We've heard that some touring cyclists run 3x

[@ptrbssr]

Global Cycling Network oh my! They still exist? But seriously: I do believe running can be beneficial for cyclist. The triatletes in my winter sunday morning group are scarily strong on the bike. Oh, and in winter they do wear socks ;-)

[@phantomracer1050]

3:20 I'm sorry, all I can see is Monty Python and the Ministry of Silly Walks 😂

[@user-lq6vp9el6l]

I was a runner before being a cyclist, but haven’t ran in close to a year. Going to start up again 2 times a week for 3-5 miles. The main reasons being less time to ride in the fall/winter outdoors, build better bone density and most importantly, being able to listen to music while running 🏃🏾

[@louisb6895]

I used to do running all the time for 3 years now i go cycling instead and must say its much more fun going cycling especially as you go faster on your bike and it never effects my body at all

[@hugobci]

Very nice to rear different accents! I run other night because I was ready to cycle but rear tyre was flat and I had just one hour to exercise. So, started to run on my converse allstar, knowing nothing about this discipline. After 1h our straight I Discovered pain in legs muscles I don't even know they existed. Next time I will a little more prepared thanks to this vid.

[@mica1k]

started running about a week ago. feels kinda weird as a cyclist 🤣 legs are always heavy, but i'm working on it! 🏃‍♂️ 🔥

[@Belfreyite]

The benefits of running are open to those who are light weight and fit. For the average person, cycling is so much easier and per the effort put in, far outsurpasses the benefits of running. I'm a big guy and would find running even short distances, purgatory. Give me a long steady away climb and I'll twiddle up it all day long.

[@jmax9782]

True. I have little cycling power at 60 kilos but long legs that go fast so running works for me well.

[@RoyAH.]

Good stuff ladies! Thanks for the tips. Maybe I’ll start on the treadmill first. Brave to run on video in slo mo, but you both look great! Love the GCN shirt too!

[@heatherfell_oly]

Thanks Rah!

[@LaughingSaint66]

I could listen to Maria’s beautiful accent all day🥰🥰

[@agatal1487]

sooo usefull! thanks, girls :)

[@heatherfell_oly]

Agata thanks :)

[@martindavey8742]

Base training for cycling at the moment, using Zwift and running a CT5K along side it. All done inside on the turbo and treadmill, at 65 I guess I shouldn't expect too much, but so far so good ;)

[@gcn]

Pretty impressive at 65

[@nstrug]

The only time I run is for very short distances while carrying a bike and covered in mud. Got talked into a Parkrun once (while horribly hungover, it was New Years day). Awful, so just went as fast as possible to get it over with. Crippled with DOMS for a week. Think I'm doing it wrong.

[@chrisraisin5587]

I'm too old to run now (used to when I was in my 20s). Now I am 70 and walking is just as good fitness wise (power walking). So if you can't run, then walk (and cycle of course). :-)

[@harveybarton7911]

I cant belive our beloved gcn is becoming a trader right before our very eyes!

[@h31sman]

I love running but shin splints just make it so difficult. I had to stop two weeks ago after I started back up again. It is good to combine with cycling though because your leg muscles are being used differently. My legs definitely got stronger when I combined the two exercises. My shin splints went away so I’m gonna slowly add more running back in.

[@playandteach]

Running on your toes exacerbates shin splints, and shoe choice is really important. If a bike fit is important so is shoe advice. My advice: don't buy shoes on a Saturday (weekend staff often are untrained) from a high chain or discount store. Go to a specialist place first off. Get your second pair of shoes from the cheap places once you know what suits you.

[@robbo1013]

Quite a bit of negativity. I think one video on running every 365 days is more than reasonable. Plenty of cyclists (like myself) like the occasional run, or combining them both and this video contains good tips. Thanks GCN (just get Lasty up some climbs again)

[@gcn]

Cheers Gavin, as much as we like to pretend that we dislike runners it's all healthy exercise and good for you! Once Lasty has finished lacing up all of GTN's running shoes we'll see if he fancies running up any climbs soon

[@lnsertnamehere6894]

What about running out of money?

[@gcn]

It's the only running we can all identify with

[@zeuszuki6698]

Next episode: "How to clean your running shoes like a professional" 🤔

[@andyhaochizhang]

Don’t forget to lube your runners before each run too.

[@kamkokos]

Do you have any advice for the opposite? I'm a runner that cycles for cross training, how can I get the most out of the 3 hour long rides I do each week?

[@trevorhayes5414]

After today's running for cyclists and y/days Si & Dan's chat on no socks, cankles & triathlon, next week its gotta be Si's triathlon challenge!!!!! Come on Si! You know you want to. Could be another return of the GCN red Speedoes (& blond mullet)!! :-)

[@gcn]

Si did say that he wanted to grow his hair like that

[@simonrichardson5259]

Haha, no way. Getting changed should never actually be part of a sporting event.

[@TheWaxChainFanClub]

I had to stand in that tree costume for ages. Worth it in the end.

[@cerrol85]

Great :) And beautiful in Girona :)

[@heatherfell_oly]

Oh it was an awesome location to film!

[@lordad]

Good Video to remind me to take it slower..... i have been cycling for 4 years now and just recently reached ~ 300 FTP. So naturally i felt like i have to run "fast" In my very first run ever i did 8,6km doing a 4.49/1km average pace and had to stop with knee pain. My Oxygen and Heartrate were pretty relaxed but my bones and joints were so not ready for this.... had problems walking for 3 days >-

[@gilesdunk7416]

I am attempting to train for an ultra-distance walk on rough and hilly terrain. It is really frustrating as I have all of the cardiovascular fitness from cycling but keep getting injured as I don't have the correct leg muscles! ☹️

[@jhcycling3098]

I used to be football player.. beside that a runner and track & field atletics.. then just runner... after my knees went last time bust, five Years ago, I bought my first road bike. Now I can run maybe one kilometer before pain locks knees. :( Still I can't be noting runners on my cycling trips if they "can not run" (trainer in me takes place).. pacing, wrong shoes, bad shoes, bad body handling, not running; morelike jumping or slow jogging like bad walking.. and most of not using energy right; save energy from too many unneeded moves and put it into foot work. Efficiency is The Key for enjoyable, long, run! Every time when see one Running like it looks like forward going and as it should be when one runs, it makes me smile on my bike... sometimes giving thumps up also! :) Still missing those forest path runs... So, now cycling 10k per Year till knees can't take that.. then it's time for golf before getting into coffins.. Ps. Still The Best shoes are Asics DS Trainers.. can't beat that floating feeling with those shoes. :)

[@lisapet160]

1:57 I guest it supposed to be "for 30 seconds"? Nice video: with good benefit reasoning and prudent advise to start slow and off-pavement. Remember two things: 1) One pro-cyclists told GCN that he tried to run off-season and quit it. Why? Knees hurt. How long run? Five km. 2) Light to moderate running, assuming proper technique, strengthens you joints. Collagen synthesis boost as response to gravity impact load and internal antioxidants production are among the reasons.

[@lokedhs]

I assuemed it must be 3 minutes. At first I heard 30 minutes, which would be fine on a bike but not something I'd be able to handle when running.

[@lisapet160]

@@lokedhs For beginners, especially when knees and over all form are compromised by cycling: 30 secs with gradual increasing running and decreasing walking "intervals".

[@madduxnull986]

I cycle and run xc

[@MAdDyMatt]

Swimming fun activity too

[@dannyhanny1191]

Would the next step be talking about any possible benefits of a brick run (a run immediately after ending a cycling workout)?

[@brucelangsteiner4599]

I’m moving to a part of the country that has lots more snow in the winter so cycling will be limited and I won’t have room for an indoor trainer. Looks like running will be my alternative.

[@trevorhayes5414]

XC skiing's even better!

[@brucelangsteiner4599]

Trevor Hayes I do that too.

[@brucelangsteiner4599]

gumzster, naw... on a treadmill. 😁

[@15idog]

The key to winter running is studded shoes like icebugs

[@jmax9782]

Running in the snow is a blast!

[@vialactea5549]

I like to run 5k once a week, besides weight lifting and all the cycling I do. Good for conditioning the gain muscle mass and getting muscle tone.

[@normadicn5700]

@GCN i skipp rope instead. boxers skip and simple jump.

[@tussk.]

If you're going to run one of your training loops, remember that 15 minutes on a bike will translate to about 5-10 miles on your feet, so make sure that you have a way back if you find that you're too sore or tired. Run to a train station or a bus stop and end your run there. Don't try to push yourself a little further, that's how injuries happen.

[@TurneyUK]

How about an episode on the difference between shoes?

[@steve-bs3qp]

Summer Cyclist Winter Runner works just fine for me getting the best of both worlds

[@gcn]

Sounds like a good balance

[@yuniarwanaziz]

I'm not doing run, but I play football often beside cycling, is that ok?

[@mikicastan]

I destroyed my knees with running! Now when i drive a car need to stop every 20 min.because of knee pain

[@laictoria7441]

Do not over train, learn running 101 esp running form.

[@mikicastan]

LaᏤictoria What is that exactly? I cycled a lot,10-15k on year and then i stop and start to run. After 20 days i was running half-marathon in 2 hours. And then i was fuckt up

[@laictoria7441]

I suspect your running form {over stride} not right cause your knee injury. overstriding leads to a straighter knee and a more aggressive heel strike which significantly reduces the knee muscles’ ability to absorb shock. The shock is then transferred to the knee menisci, knee joint and on to the hip and back joints.

[@magnusdagbro8226]

@@mikicastan that's the problem with going from cycling to running. You have all that cardiovascular strength and endurance but your bones and joints are way behind.

[@chrisvanbuggenum871]

There is an ease to just pulling on joggers and heading out the door. But I don't do it for fear it will negatively affect me on my next ride.

[@deswhite8268]

Unfortunately knee replacement stops me from running. All i can do is power walk

[@lwittrock1]

Great video and great duo on this presentation!

[@Expertzero6Dingley]

When I go running I get waaaaay too carried away. I’m always depleted after a run

[@YonandYon_613]

Does anyone know exactly what the distance ratio is between running and cycling? (for example 5k running=40k cycling)

[@jasonmcgrody9472]

In calories or perceived effort? A lot depends on how much power you output on the bike. You will definitely burn more calories running so it's possible your aerobic fitness is lower than you think. But distance is less important at first because your body isn't used to running. Your muscles will almost assuredly give out before your lungs do.

[@xerr2595]

I'm doing the trinity. Biking, running and pumpin tha iron! (for the gurlz)

[@cup_and_cone]

To be honest, I somewhat envy runners... At least now that I bike primarily for health and sanity reasons instead of racing. Why? Because the best thing about running is volume of a workout you can get in over a much shorter time. A typical one hour run is roughly equivalent to a typical three hour ride for most people (who are proficient at both). Running is very effective use of time...and there's no faffing about with inflating tires or lathering chamois cream in the morning, and no guilt of disappearing on your family for half a day on weekends.

[@Reivaj8703]

Buenas cariño, mid or forefoot running. You are heel striking and that will cause major stress on your joints. 😉🙂✌👍

[@overlow91]

So about those running shoes? Any store with running shoes will have 50+ shoes to choose from so how can you find that one pair that works for your feet?

[@TeoSluga]

You need to fail first time to get it right next time. Simple as that 😆

[@gcn]

Our friends at GTN have a handy video about how to do that :) gtn.io/ChooseRunShoes

[@ronbyers9912]

I ran for decades and wore my knees out in the process. I cycle because my knees won't let me run. What alternatives do you recommend?

[@normadicn5700]

Swimming 🙂

[@xerr2595]

Pumpin' da iron!

[@alimackerali9259]

First they get you running. Then they get you swimming. What next GCN triathlons?! Is that what you want from us? Isn't bike packing and cyclo-cross enough for you!

[@gcn]

Gravel? Or maybe even mountain biking? 😉

[@marklewisduncombe]

Injured both Achilles because my cyclist lungs let me do stuff my Achilles weren't ready for. Running up mountains perhaps not best way to start running!

[@bassbassbasser]

I don't always go running, but when I do my bike is broken.

[@markankone9362]

Go Heather

[@MAdDyMatt]

Can’t coast when running

[@TheSkullcleaver]

If you ever see me running you better start running as well because something trying to kill me is right behind me.

[@marcviax]

Differences in footstrike.

[@RoninCycling]

Proverbs 28:1 Only the wicked run when no one chases them.

[@princeedmunddukeofedinburg]

I think I'm in love..... 🏃

[@markmonroe7330]

Sign me up for running if Mayalen can be my coach. Yes please.

[@iamf6641]

im fit but i dont onow how to run im just a swimmer beach boy

[@Sir-Prizse]

Typical for me I walked 6 km directly in 45 min. when I started with running.

[@andrewmcalister3462]

Keep up the cross-pollination GCN.

[@exratic5908]

top 10 crossover episodes

[@richardgawron7746]

Great video, I enjoy seeing presenters from the other Play Sports Network channels featured on GCN.

[@gcn]

Thanks Richard we think they're great!

[@williamlivingstone4326]

Anyone else notice that a triathlete was mid foot striking while the cyclist was heel striking (ouch!)