Running and cycling are both cardiovascular exercises. Running is considered a high-impact exercise because your joints absorb the shock each time your foot strikes the ground. Cycling is a lower impact exercise and can be a safer way to burn calories and work out if you have knee, ankle or hip problems. Making the transition from running to training for cycling can be done in an effective way if you switch gradually and listen to your body.
Step 1
Perform a warmup each time before you cycle. Move around for three to five minutes to warm up the muscles in your upper body and lower body. Try jogging in place, jumping jacks and swing kicks.
Step 2
Switch gradually from running to cycling. Cycle one to three days instead of running. Start with shorter rides that last for 30 to 45 minutes. Work at a slow to moderate pace.
Step 3
Add more bike rides into your schedule. Replace an additional day of running with cycling every two to four weeks until you are riding four times a week on non-consecutive days.
Step 4
Increase your distance and pace. Add 10 minutes or two to three miles onto each ride every two weeks. Try to work at a faster pace and to cover the same distance in a shorter time. Don't be afraid to challenge yourself.
Step 5
Run one to two days a week if you want to maintain your running performance. Although cycling uses some of the same muscles as running, you can lose some of your muscular endurance for running if you completely stop. According to Cycling Tips, performing some running each week can actually help condition you for cycling while also giving you an effective workout in a shorter time frame.
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