You don’t have to spend more time on the road, trail, or treadmill to improve your running performance.
According to the Mayo Clinic Health System:
“Doing too much of one type of activity can strain your muscles and lead to an overuse injury.”
Using your muscles in new ways, such as riding a bike or stationary bike, is a better way to train. As you’ll see in this article, this may help you run faster.
Why Biking Can Improve Running Performance
This article explores studies on the topic, how bicycling may increase your running speed, and how to successfully include riding a bike in your running regimen.
Key Takeaways
If you’re pressed for time, here are the main points to remember:
- Bicycling has been shown to enhance running performance, though further research is needed.
- You’ll learn about three excellent techniques to include biking in your training regimen to boost performance.
Here’s How Research Shows Cycling Can Help You Run Faster
To answer the questions:
- Can biking help you run faster?
- Does riding a bike help you run faster?
…it pays to look at the research we have so far.
Study 1: Positive Impact of Cycling on Running Performance
In a 2019 study published in Sports, researchers explored the effects of cycling on running performance, stride length, and oxygen saturation in 12 triathletes.
They found that:
- Cycling showed a positive effect on running performance.
- Study participants ran faster after cycling than after a rest day.
- They increased both stride length and oxygen saturation.
The researchers suggested that cycling could be an effective way to improve running performance and recommended integrating it into running training programs.
However, the study’s small sample size (12 participants) limits firm conclusions, necessitating more research.
Study 2: Interval Cycling and Running Improvements
In 2016, a study published in Sports Medicine examined how different work-to-rest intervals during cycling could impact running performance.
Methodology:
- Participants: 12 male cyclists, divided into three groups.
- Interventions: Each group followed a different interval cycling protocol:
- 30 seconds work / 30 seconds rest.
- 1-minute work / 1-minute rest.
- 2-minute work / 2-minute rest.
- Each cyclist trained three times per week for six weeks.
Results:
- All groups showed positive improvements in running performance.
- The 30-second work-to-rest interval group demonstrated the most significant gains in VO2 max and run economy.
Researchers noted that finding the right work-to-rest ratio depends on individual fitness levels. Similar to the first study, this research supports experimenting with interval cycling for potential benefits.
Three Strategies to Include Biking in Your Running Exercise Routine
Now that you understand the research, here are three effective ways to use biking to enhance your running performance:
1. Consider Interval Training on Your Bike
Interval training on your bike may improve speed and endurance, making it a great exercise to alternate with running.
Tips:
- Start slow with small, equal work-to-rest ratios.
- Gradually increase intensity as your fitness improves.
2. Weave in Longer Bike Rides Throughout the Week
If high-intensity interval training (HIIT) isn’t your style, mix in longer, endurance-focused bike rides during your running program.
Benefits:
- Strengthens muscles.
- Provides a break from running.
- Adds variety and enjoyment to training.
3. Try Brick Workouts
Brick workouts combine two exercises, such as running and biking, in one session.
Example:
- Ride your bike for 30 minutes, then transition to a 30-minute run.
Beginner Tip:
If 30 minutes feels overwhelming, start with five to 10 minutes of each activity and build up gradually.
The Bottom Line
Riding a bike may improve your running performance by:
- Enhancing speed and endurance.
- Reducing the risk of overtraining and overuse injuries.
- Adding variety and enjoyment to your training routine.
So, while running may be your primary focus, giving biking a try could help you run better and enjoy training more.