Running and cycling are two parts of triathlons, which also include swimming. A race consisting of running and cycling is called a duathlon. With some training time and dedication, it's possible to excel at both sports, and this cross-training has many benefits.
Benefits
Running and biking have many of the same health benefits. Both are aerobic, endurance workouts, which strengthen the heart and lungs, increase blood flow and build leg strength. Both exercises use the leg muscles, especially the quads and hamstrings, but in a slightly different way. Athletes who run and bike decrease their chances of overuse injuries and muscle imbalances. Runners benefit from the low impact of cycling, which is gentle on knee joints, something runners often injure because of the constant impacts. On the other hand, cyclists benefit from the impact of running and the weight bearing exercise that helps them build stronger bones, which decreases their risk of osteoporosis. According to the American Council on Exercise, cross-training also increases weight loss, staves off boredom and improves overall fitness.
Running Tips
It's best to alternate your running and biking workouts, unless you're training for a triathlon or duathlon where you must practice transitioning between the two sports. If you're aiming to run three times a week, you'll get the most out of your training by adding variety to your workouts. Do speed work one day, track repeats another and a long endurance run for your third day. This teaches your muscles to be efficient and also builds speed into your workout, which is particularly important if you wish to compete.
Biking Tips
It's important to vary your bike workouts. Choose a hilly route one day, perform a long ride at a moderate pace for your second workout, and finally do a shorter ride that incorporates intervals. Just as running has a cadence, so does cycling. To keep your legs from tiring quickly and to protect your muscles against injury, keep your cadence at 90 rpm or above. Remember that biking may not feel like much work, especially compared to the impact of running, but you don't have to push yourself to the limit for your body to benefit from the workout.
Brick Workout
One of the most beneficial workouts a runner and cyclist can do is called a brick workout. During a brick workout, you perform a bike ride, directly followed by a run. This can be difficult on the legs, so it's best to ease into these workouts at first. Beginners should start with a bike ride and then walk briskly for a quarter to a half a mile, then run for the other half mile. More experienced athletes should bike for five to six miles and then run for one mile.
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