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In recent years cross-training has become very fashionable, and the cycling world has not been left behind. The possibility of combining activities such as cycling and running can promote a number of benefits, which is why in this article we analyze it in detail. We explain you if combining running and cycling is a good idea, let’s get to it!
Cross-training: Is it recommended to combine running and cycling?
Cross-training is an exercise strategy that combines different disciplines or physical activities in order to improve overall performance, prevent injury and maintain motivation. Instead of focusing on a single sport or routine, it integrates a variety of activities such as cycling, running, swimming, yoga or weight lifting. This allows you to work different muscle groups, increase cardiovascular endurance and improve flexibility, among others. In addition, cross-training helps reduce the risk of overuse injuries by alternating low-impact exercises with more intense activities. It is ideal to complement the main training and maintain a balanced and healthy body, for example, when the training season is over.
In the same vein, there are many cyclists who consider combining cycling, running and, in short, cross-training between the two sports, but is it a good idea? The answer is that it depends. We must consider two scenarios to answer the question of whether running and cycling are compatible:
Running if you are a professional cyclist
In the first case, if you are a high-level cyclist, it is usually best to stick to the specific training imposed, focusing exclusively on cycling. Above all, to avoid overheating given the demands of the main training; however, running is a good option to incorporate into cycling training when the weather is bad or at the end of the season, as it helps to maintain fitness and work on core stability. In any case, if you opt for cross-training, keep the following precautions in mind:
- Avoid overtraining: do not race if you are doing very demanding cycling training for professionals. In all other cases, keep in mind that running can be more demanding on joints and muscles, so it is important not to overdo it in intensity or volume.
- Wear the right shoes: To avoid injury, cyclists should choose specific running shoes that provide adequate support.
- Incorporate progressively: Especially if they are not used to running, start with short sessions and gradually increase duration and intensity.
- Focus on objectives: The main focus should remain on cycling. Running should be used as a complement and not interfere with specific training on the bike.
However, if you are a professional cyclist, the ideal is to practice indoor cycling. This way you will avoid unnecessary risks and you will be able to continue using your professional bike at home whenever you want and at any time thanks to the cycling rollers. At ZYCLE we offer you three different options that adapt to the way you train, objectives and sensations you are looking for with your bike. This is the case of the ZDrive MAX direct drive roller (now with improved braking capacity, especially at low cadence, to simulate the most realistic uphill conditions and with shorter developments), the ZPro intelligent telescopic roller (with automatic resistance) and the RooDol by ZYCLE roller, with which you can considerably improve your balance on the bike.
Running if you are an amateur cyclist
If you are a cyclist passionate about this sport, but you do not dedicate yourself to it professionally, running has no disadvantage, on the contrary, it has a lot of advantages. Running will activate muscles other than those of the bike, and it is still an aerobic activity that will give you a good background for cycling.
Benefits of running and cycling
Taking into account what we explained in the previous point, running can be beneficial even for professional cyclists at certain times, however, it must be done carefully and with clear objectives:
- Improved cardiovascular endurance: Running is a high-impact activity that can complement the endurance developed on the bicycle by working the heart and lungs in a different way.
- Muscle strengthening: Although both sports work the legs, running activates muscles differently, such as lower leg muscles and stabilizers, strengthening the body more fully.
- Prevention of stagnation: Changing the main routine helps to maintain motivation and avoid boredom or monotony in training.
- Training in adverse conditions: When cycling is not possible due to weather or other constraints, running becomes an excellent alternative.
- Reduced risk of cycling-specific injuries: Introducing high-impact exercise, such as running, can improve bone density, something that is not achieved exclusively with cycling.
Which burns more calories, running or cycling?
If you’re wondering which burns more calories, running or cycling, the answer is running. However, cycling can be more effective for burning calories because it is easier to maintain a high intensity for longer periods of time, especially if you use an indoor bike like the ZBike 2.0, which is designed for both professional cyclists and fitness enthusiasts who want to get in shape. This model offers one of the quietest drive systems on the market, as well as being equipped with the latest technological features, such as its magnetic resistance that automatically synchronizes to the main cycling simulators or the low noise level thanks to the Poly-V type drive belt.
