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Cross training
Training at any level should always be enjoyable. Okay, so on some days we don't always feel up to it and when we're having a tough time it's not always the most pleasurable of sensations, but generally speaking the sport we participate in should, as much as possible, be enjoyable. So as a runner or someone who uses running as part of their training would want to try to continue running when they feel it fits into their training schedule. Running is a very effective exercise. You can run for 30-40 minutes during a lunch break and really achieve a very good work out in that time. Other sports such as cycling really require much longer to achieve the same benefits. So, runners can train quite regularly as they do not need long recovery periods. But this frequency of exercise can stress the body and may lead to overuse injuries.
What is cross training?
Cross training is using alternative sports or activities in order to train for a particular sport. For runners, this may involve exercise such as swimming, cycling, rowing, gym work, aerobics, or kick boxing. Cross training can be used in anyone's programme, even elite athletes. Olympic Gold medallist, James Cracknell is an ideal example of an athlete who uses cross-training to develop his fitness for rowing. James doesn't spend all of his time training in a boat on on a rowing machine, he cycles, runs, goes to the gym and plays other sports too. Cross training is often perceived as having to go into the gym and push huge weights, but this does not have to be the case. Cross training can be an opportunity to go out and have fun with your training. Your Cross training programme can be as structured or as free as you wish. That's the beauty of it, you can approach cross training in many ways. It is there for you to go out and have a change and have fun.
Cycling for runners
Cycling is often used as a cross training tool by many runners. It can benefit many areas of training, but the main one is the endurance base. Whether you are a club runner participating in road races from 5km to marathons, trail, fell or track events or whether you are running just to keep fit or for the pure enjoyment, the fitter you are the more enjoyable your running will be. As with running, cycling has a variety disciplines (road racing, time trialling, track racing, mountain biking, etc.) so it is possible to add variety into the schedule. Cycling is an excellent alternative to pounding out those miles on foot. Cycling places less stress upon the body. You can ride all day without serious stress whereas running for that length of time would cause the body of lot of stress.
It's worth spending a little time ensuring that your bike is properly set up for you to ensure that you are have a comfortable , efficient and safe position. Ideally you should seek advice from a qualified coach, or ask your local bike shop to help you, but if you know any experienced of regular cyclists, have a word with them. (See also bike size on the timeoutdoors.com/bike site)
Cycling uses different sets of muscles compared to running (i.e. more use of your quads and gluteus maximus muscles) but it is still improving your cardiovascular body system. You can spend longer on the bike and, if ridden at a steady pace, this will benefit your training enormously. By using alternative muscle systems, you are also resting your regular running muscles and allowing them to recover to some extent while you are riding.
As with any exercise, if you are not used to it, you need to begin quite cautiously at first. As a runner you are probably already very fit - but not necessarily fit for cycling. So start with relatively easy rides, to allow your muscles and skills to develop to the new demands of cycling, before building up to longer or more strenuous sessions. Measure your time on the bike, rather than distance covered. A ten mile off-road ride could take over twice as long as the same distance on tarmac road, and may be much more exhausting too.
Overcome injuries
Should you be unfortunate enough to suffer an injury through running, cycling can often be a good way to begin the rehabilitation process, as it is a largely weight-bearing activity and without the stresses or impacts of running. Research has shown that maintaining some activity during an injury period also reduces the time needed for recovery and once you return to running, you will not have lost as much fitness as if you had been totally incative.
By having an alternative activity to help you through the recovery period, you can keep focussed on your goals. Your mental attitude to recovery is an important factor in the speed of recovery.
Be aware though, of the nature of the injury. It's worth checking with your therapist that cycling will not cause any problems. For example, it is possible that a thigh injury may be aggravated by cycling and it may put strain on certain knee injuries. Off road rides may actually involve some walking though boggy sections. If you're recovering from a sprained ankle, then being reduced to walking over heather may not have the beneficial effects that you'd hoped for from your bike ride!
Social side
Cycling is also a good sport to engage in the social scene a little more. You may meet up with your running pals for a run each week, but can you actually you chat and socialise very much whilst actually running? You can cycle in a group and unless the pace is really high, you should be able to chat with each other as you ride. You can ride on the road or off road, perhaps just with some friends or you can enquire about local cycle clubs and suitable rides with their members. It's always easier to motivate yourself more whn you know that there are others to train with.
Just like running has various disciplines, so does cycling. Involved in biking is - road riding, cross country, touring, cyclo-cross and many other forms. So included into a cross training routine the common forms of cycling can be used - road and mountain biking. Mountain biking is great fun and probably nearer to fell running and trail running.
See the timeoutdoors.com/bike pages for more information on kit, training and techniques for cycling.
Have fun now - but sorry, you can't freewheel any more when you get back to running!
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Smooth tarmac and the streamlined postion of road bikes allows you to cycle further and faster
Mountain biking is great fun, especially with some friends
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