{"id":220,"date":"2022-08-01T14:02:00","date_gmt":"2022-08-01T14:02:00","guid":{"rendered":"http:\/\/www.ecrunproject.com\/blog\/?p=220"},"modified":"2022-07-20T19:59:42","modified_gmt":"2022-07-20T19:59:42","slug":"cross-training-cycling-for-runners","status":"publish","type":"post","link":"https:\/\/www.ecrunproject.com\/blog\/cross-training-cycling-for-runners\/","title":{"rendered":"Cross-Training: Cycling for Runners"},"content":{"rendered":"

Cross training is an important part of any effective training program.\u00a0 OK, what kind and how often should it be done?\u00a0 The answer depends on you as an individual athlete but here are a few reasons you might want to give cycling<\/a> a try.<\/p>\n

Cadence.<\/strong>\u00a0 Running at an appropriate running cadence has big benefits.\u00a0 Hitting 180 steps per minute can reduce injury risk, increase speed and create more efficient movement.\u00a0 It’s a lot easier to hit that rate of turnover when you’re cycling than when you’re running, especially in the beginning.\u00a0 Pedal at 180RPM or more to train your nervous system for faster leg movements then watch it happen on your next run. \"cycling\"<\/p>\n

Muscles.<\/strong>\u00a0 Pedaling away for an hour doesn’t work muscles the same way as running.\u00a0 Instead, it builds complimentary muscles that help turnover and strengthen your core.\u00a0 While both sports use your quadriceps, hamstrings, glutes and calves, cycling is a different movement with different muscle fiber firing demands.\u00a0 Giving those muscle groups a different job makes them more adaptable and able to tackle tough challenges.<\/p>\n

Low Impact.<\/strong>\u00a0 Cycling is a low impact sport.\u00a0 It builds cardiovascular fitness without pounding your bones on the road and gives your body a break.\u00a0 That will help it heal and relax and that’s a huge plus for recovery.\u00a0 Riding a bike is also a good tool when you’re coming back from an injury.\u00a0 It keeps you fit without opening you up to the chance of re-injury.<\/p>\n

Options.<\/strong>\u00a0 Picking a bike as your cross training tool gives you lots of choices.\u00a0 You can take an indoor cycling<\/a> class with your best runner friends or hit the trails on your mountain bike for some peace and quiet.\u00a0 Try intervals on the road or a long slow ride to lunch and back.\u00a0 As long as you have a helmet and some reflective gear, you’re good to go wherever your heart desires.<\/p>\n

So grab your bike from the garage and go for a ride!\u00a0 Find that next spin class at your local studio or set up an on-demand class at home.\u00a0 It’ll be worth it when your body and your next race will thank you.<\/p>\n

Coach Meredith<\/p>\n","protected":false},"excerpt":{"rendered":"

Cross training is an important part of any effective training program.\u00a0 OK, what kind and how often should it be done?\u00a0 The answer depends on you as an individual athlete but here are a few reasons you might want to give cycling a try. Cadence.\u00a0 Running at an appropriate running cadence has big benefits.\u00a0 Hitting […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true},"categories":[15,16],"tags":[53,63,24,9],"jetpack_publicize_connections":[],"yoast_head":"\nCross-Training: Cycling for Runners - East Coast Run Project<\/title>\n<meta name=\"description\" content=\"Cross training is a must for runners but what's the right kind? 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