How cycling can make you a better runner

Introduction

Brennan Townshend, a former professional road cyclist who raced for teams such as Raleigh and Madison Genesis, is now one of the UK’s leading mountain, fell, and trail runners. Drawing on his unique background in both sports, Brennan explains how adding cycling to a running training plan can help runners improve performance, recover faster, and stay injury-free.

Why Runners Should Consider Cycling

Runners are always looking for ways to boost speed, strength, and endurance. But consistently pushing these limits through running alone can lead to overtraining, injury, or performance plateaus. Running is a high-impact sport, placing repetitive stress on the joints, muscles, and bones, as well as taxing the nervous and immune systems (Nielsen et al., 2013).

Cycling offers a powerful complement — a low-impact, cardiovascular workout that maintains or improves aerobic fitness without the strain of constant pounding on the legs. Research has shown that cycling can enhance VO₂max (a key measure of aerobic capacity) while minimizing muscle damage compared to running (Millet et al., 2009).

Active Recovery: How Cycling Helps You Recover Faster

One of cycling’s biggest benefits for runners is its role in active recovery. Gentle rides at low intensity increase blood flow, helping to flush out metabolic by-products such as lactate while keeping your aerobic system active.

In a study by Wahl et al. (2013), athletes who performed low-intensity cycling after intense exercise recovered faster and performed better in subsequent training sessions than those who rested completely.

Replacing one of your weekly easy runs with a 30–60 minute recovery ride can reduce delayed-onset muscle soreness (DOMS), maintain cardiovascular conditioning, and refresh your legs for harder workouts.

Hill repeats on the bike build glute and quad strength for stronger climbing and downhill running.

Building Strength, Power, and Endurance

At higher intensities, cycling provides runners with an excellent way to build muscular strength and endurance in key running muscles — particularly the glutes, quadriceps, hamstrings, and calves.

The constant, smooth resistance of pedalling enhances neuromuscular coordination and force production, which directly benefits hill running and sprinting. Research by Bijker et al. (2002) found that while cycling and running activate similar muscle groups, cycling recruits them in slightly different patterns — making it the perfect complementary training tool.

Cycling to Boost Endurance and Fat Metabolism

Cycling allows athletes to increase training volume safely without adding more running mileage. Longer, steady rides stimulate mitochondrial growth (Holloszy, 1967), improving endurance and aerobic efficiency.

It also helps improve fat metabolism — teaching your body to burn fat more efficiently during long runs (Jeukendrup et al., 1998). This metabolic flexibility means better performance during marathons, ultras, or long trail efforts.

Improve Cadence and Leg Turnover

Cycling at a high cadence (90–100 revolutions per minute) trains your neuromuscular system to fire quickly and efficiently. This increased leg turnover can translate directly into smoother, more economical running form.

Pedalling also promotes balanced muscle engagement and better core stability, helping runners maintain posture and control during long runs or technical descents.

Example: How to Add Cycling into a Weekly Running Plan

Brennan recommends introducing cycling gradually and tailoring it to your specific running goals — recovery, endurance, or power. Here’s an example of how a runner might integrate cycling into a typical week:

Day	Session Type	Focus	Notes
Monday	Easy recovery spin – 45–60 min @ low intensity	Active recovery	Keep cadence high (90–100 rpm); use light gearing.
Tuesday	Run intervals – 6 × 1 km	Speed and VO₂max	Key run workout; no cycling today.
Wednesday	Steady bike ride – 75–90 min	Aerobic endurance	Maintain Zone 2 heart rate (60–70% HRmax).
Thursday	Easy run – 45 min	Aerobic base	Keep pace conversational.
Friday	Rest or light spin – 30–45 min	Recovery	Optional; promotes blood flow and reduces fatigue.
Saturday	Long run – 90–120 min	Endurance	Key long session; replace with a long ride if managing injury.
Sunday	Hill reps on bike – 5 × 4 min climbs	Power and strength	Mimic uphill running effort; stay seated for muscular endurance.

This balanced approach ensures progressive overload without excessive impact stress. Over time, alternating between running and cycling builds a stronger aerobic engine and more durable muscles.

Post-Ride Mobility and Stretching: The Missing Link in Recovery

Cycling, though low impact, can lead to muscle tightness in the hip flexors, quadriceps, and calves due to prolonged seated positioning and repetitive motion. Over time, this can restrict stride length, alter posture, and increase injury risk during running.

To counter this, Brennan emphasizes that mobility work and static stretching after every ride are crucial. Static stretching helps restore muscle length and joint range of motion, while mobility drills maintain balance between flexibility and stability.

Recommended Post-Ride Mobility Routine

1. Hip Flexor Stretch – 2 × 30 seconds per side Opens the hips and counteracts the flexed cycling position.

2. Standing Quad Stretch – 2 × 30 seconds per side Relieves tightness and promotes knee mobility.

3. Seated Hamstring Stretch – 2 × 30 seconds Lengthens posterior chain muscles important for running stride.

4. Calf Stretch Against Wall – 2 × 30 seconds per leg Maintains ankle mobility and reduces Achilles tension.

5. Cat-Cow and Thoracic Rotations – 1 minute each Improves spinal mobility and posture alignment.

Research supports the benefits of post-exercise stretching for muscle recovery and flexibility. A systematic review by Kay & Blazevich (2012) concluded that regular static stretching improves long-term joint range of motion, while studies by Behm & Chaouachi (2011) show improved functional movement when stretching is combined with active mobility.

Post-ride stretching reduces hip and quad tightness, helping runners maintain fluid, injury-free stride mechanics.

Getting Started: Fit, Form, and Progression

When adding cycling to your routine, bike fit is essential. A professional fitting ensures proper alignment, preventing knee, hip, or lower back pain caused by poor positioning or incorrect saddle height.

Start conservatively — even experienced runners will need time for their muscles to adapt to the cycling position and pedal motion. Gradually build volume and intensity, and treat hard bike workouts as seriously as key running sessions to ensure proper recovery.

Cycling doesn’t just give your joints a rest — it builds strength and endurance while keeping your body balanced and mobile.

Expanding the Benefits: Cross-Training Beyond Cycling

While cycling is one of the best cross-training tools for runners, it’s just one option in a broader spectrum of endurance-based activities that can complement your running routine.

Cross-training refers to any endurance activity where you can maintain a smooth, natural rhythm for a sustained period at your target intensity. The goal is to build aerobic fitness, strengthen the cardiovascular system, and give your joints a break from the impact of running.

Great examples include:

• Cycling (indoor or outdoor)

• Elliptical training

• Ski touring & cross-country skiing

• Rowing

• Swimming

Each of these options challenges your cardiovascular system while reducing the load on your muscles and joints.

However, the rule of specificity always applies: the closer an activity’s movement pattern is to running, the greater the direct carryover to your running performance. For instance, ski touring mimics the continuous leg drive of running far more than swimming, though all forms provide valuable aerobic benefits.

Cross-Training and Injury

Cross-training shines during injury recovery or reduced running phases. It helps maintain aerobic fitness and training rhythm without overloading healing tissues. That said, more isn’t always better—cross-training should supplement rest, not replace it.

In short:

Cross-training—whether it’s cycling, swimming, skiing, or rowing—builds endurance, protects your legs, and keeps your training consistent. For runners, cycling remains one of the most accessible and effective forms of cross-training, offering the perfect balance between performance gains and injury prevention.

The Takeaway: Stronger, Faster, More Resilient Running

Cycling is one of the most effective cross-training tools available to runners. It enhances aerobic endurance, leg strength, and speed, while promoting active recovery and reducing the risk of injury from repetitive impact.