Cycling
Cycling is an excellent exercise for building cardiovascular fitness, increasing strength, and improving endurance. For runners it also serves as one of the best forms of cross-training. Here's why.
#1: Cardiovascular Endurance through Heart Rate Training
When cycling, runners can train in specific heart rate zones, targeting the aerobic system with sustained efforts at lower intensities, or tapping into higher zones for interval-based training. This heart rate-focused training helps the body become more efficient at delivering oxygen to working muscles, which directly translates to improved running performance.
#2: Low-Impact Movement
One of the biggest challenges of running is its impact on the joints, especially the knees, hips, and ankles.
Cycling allows runners to engage in low-impact aerobic activity that promotes blood flow to tired muscles, aiding in recovery without further stressing the joints or muscles. Unlike running, cycling has minimal eccentric muscle contractions (the lengthening of muscles under load), which are the primary cause of muscle soreness. This makes cycling ideal for active recovery sessions on days when the legs feel fatigued from hard runs.
By gently working the muscles and flushing out lactic acid, cycling helps reduce muscle stiffness and keeps the body moving in a way that aids recovery.
#3: Strengthens Quads and Glutes
Cycling is a quad-dominant activity, meaning it heavily engages the quadriceps (the muscles at the front of the thigh). These muscles are also important for runners, especially during uphill climbs and sprints, but they don’t get worked as intensively as they do in cycling. By incorporating cycling, runners can strengthen their quads, giving them more power on hills and during fast intervals.
Cycling also engages the glutes, which are crucial for both cycling and running performance. Strong glutes help stabilize the pelvis and support proper running form, which can reduce the risk of injury and increase efficiency.
#4: Strengthens Hamstrings and Calves
The constant circular motion of pedaling activates the hamstrings and calves as well, creating a balanced approach to lower-body training. This balanced muscle engagement is beneficial because running tends to favor the quads, leading to weaker hamstrings in many runners. Weak hamstrings can cause injuries such as hamstring strains or Achilles tendonitis, which are common among long-distance runners.
By strengthening these key muscle groups, cycling can improve running form, reduce the likelihood of injury, and enhance overall running performance.
#5: How Cycling Cadence Translates to Running
One of the most direct ways that cycling helps runners improve their performance is by increasing leg speed and turnover (also known as cadence). In cycling, efficient riders aim to maintain a high cadence — often between 80 and 100 revolutions per minute (RPM). This fast leg turnover translates well to running, where a high cadence is associated with improved running efficiency and lower impact forces on the joints.
Runners aiming for an optimal cadence typically target around 170-180 steps per minute. A higher cadence reduces the amount of time the foot spends on the ground, which decreases the impact on the joints and promotes more efficient movement. Cycling at a high cadence helps train the neuromuscular system to operate at faster speeds, improving muscle memory and coordination.
Incorporating high-cadence cycling into cross-training can help runners increase their stride turnover, ultimately making them more efficient on the road or trail. Whether it’s during a sprint finish in a race or maintaining pace during a long-distance event, an improved cadence can make a significant difference.
Before you start shopping, ask one question: What kind of riding do I want to do most of the time? Not someday. Not “if I get super fit.” What you’ll actually do.
Know Your Terrain & Style
Road Bikes
Fast, light, and built for rhythm.
- Best for: smooth pavement, long rides, group rides, training plans
- Feel: forward-leaning, responsive, encourages cadence and speed
- Good match if: you like data, structure, and the idea of “going out for a ride” the way others go for a run
Gravel Bikes
The explorer’s bike.
- Best for: mixed surfaces, dirt roads, bikepacking, “where does that road go?” rides
- Feel: stable, relaxed, versatile; takes fenders, bags, and bigger tires
- Good match if: you want one bike that can do a bit of everything and you’re drawn to adventure, not just speed
Mountain Bikes
Trails, roots, rocks, and focus.
- Best for: singletrack, parks, technical climbs and descents
- Feel: upright, plush, confidence-inspiring on rough terrain
- Good match if: you like problem-solving with your body — picking lines, handling drops, flow trails, and sessions in the woods
Hybrid / Commuter Bikes
Simple, upright, practical.
- Best for: city riding, errands, fitness rides on paths, short commutes
- Feel: comfortable, easy to hop on and off, less “serious” but very functional
- Good match if: you want a bike for real life — coffee runs, getting around town, occasional longer rides
E-Bikes
A partnership with technology.
- Best for: longer distances with less fatigue, hilly areas, commuting without showing up destroyed
- Feel: smoother, heavier, with assistance that makes headwinds and climbs less of a big deal
- Good match if: you want to ride more often, go farther, or keep up with faster riders without wrecking yourself
You can love all of these. But start with the one that fits 70–80% of what you’ll actually do.
Basic Fit Checks
On a test ride, notice:
- Saddle height: At the bottom of the pedal stroke, your knee should be slightly bent — not locked out, not super cramped.
- Reach: With hands on the bars, your shoulders relaxed, you shouldn’t feel like you’re reaching for the front of a bus. No pain in wrists, neck, or lower back.
- Standover: When you straddle the top tube with both feet flat, you should have some clearance (varies by bike type).
- Comfort at easy pace: If it feels awkward just rolling around the block, it won’t magically feel better at mile 20.
Test ride everything. Pay attention to your wrists, posture, and breathing. A bike that feels “right” is the one that lets you relax into motion.
New vs Used, Budget & Upgrade Path
You don’t need a dream build to fall in love with riding.
- New bikes:
- Pros: warranty, known history, usually better support from the shop
- Cons: more expensive, sometimes lower components for the price
- Used bikes:
- Pros: more bike for your money, great way to experiment with types
- Cons: requires checking for wear (drivetrain, brakes, wheels, frame damage)
If you’re unsure, think “solid frame now, upgrades later.”
- Prioritize: fit, frame, brakes, basic reliability
- Upgrade later: saddle, tires, wheels, drivetrain if needed
Test Ride Checklist
When you demo or ride a potential bike, ask yourself:
- Can I see myself riding this for an hour and still feeling good?
- Do I feel stable when I turn, brake, and stand up to pedal?
- Does anything hurt or feel sketchy? (numb hands, pinched neck, knee pain)
- Does this bike make me want to ride more?
If the answer to that last one is yes, you’re very close.
Choosing a bike isn’t about finding the “perfect” machine — it’s about finding the one that makes it easy to get out the door. Start with the kind of riding you actually want to do, prioritize fit over flash, and let your bike become a quiet extension of how you move through the world.
Final Thoughts
For runners serious about improving their running while staying injury-free, cycling is a perfect addition to a balanced training program. Whether used for endurance building, interval training, or active recovery, the bike can help runners reach new levels of fitness and performance.
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