Cross-training can be a great compliment to your running schedule. Cycling is one of the best ways to simulate the motions of running and can help improve your stride rate. By replacing one or more of your current runs with a cycling workout, you can help prevent repetitive stress injuries by reducing the stress on your joints and legs. Cycling can also help to correct muscle imbalances by building up the quadriceps, shins and other muscles that are not used as much in running. Use toe clips to strengthen your hamstrings and shins.
Step 1
Review your running schedule and select one or two light training days that can be replaced with a cycling workout.
Step 2
Mimic the running workout that you're replacing. Your cycling workout should last approximately the number of minutes it takes you to complete your usual run. For example, if you usually run three miles and it takes you 28 minutes, then you should cycle for 28 minutes. Or, you can bike three or four miles for every mile you would have run.
Step 3
Choose a route without stop lights, pedestrians and other distractions, which allows you to keep your heart rate up as high as it is when you run--or use a stationary bike.
Step 4
Match your pedaling RPM (revolutions per minute) with your running stride rate. This should be about 90 RPM for competitive runners or 80 RPM for less-experienced runners. To find your stride rate while running, count the number of times one of your feet strikes the ground for one minute. Adjust the gear or resistance accordingly.
Step 5
Install toe clips on your pedals if your bike does not have them. Use toe clips to help strengthen your hamstrings and shins.
Step 6
Add easy running workouts back to your schedule over time, so your overall training volume will increase.
Tips and Warnings
- You can replace one of your hard running workouts with an interval bike workout by adding short bursts of faster cycling, so that you're working at 80 percent of your maximal heart rate.
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