To cycle or not to cycle, that is the question on many runners’ minds. Roberto and I discussed running/cycling twice a day to add extra mileage earlier this week as he was concerned about being able to get in his daily mileage and keep on track with our training (we will announce the reason for training in the next couple of weeks!). So here goes my explanation on cycling during a running plan.
Many are worried about it having a negative effect on their runs and others are worried about it causing their bodies to become over worked. Whatever your reason to turn down the opportunity for a good spin is….. Ignore it. The addition of cycling to a training routine will do nothing but good for you muscles and cardiovascular system. Now I am not talking about going out and doing hill climbs after a 10+ mile run, nor am I saying to go out and do 50 mile rides a few times a week either. I am referring to getting on a bike for thirty minutes to an hour in the evening to help loosen up your muscles for the next day’s run. Just a nice steady ride to where you can still carry on a conversation and chew some Hubba Bubba (although I do not condone chewing gum and riding a bicycle…. Choking hazard… Obviously).
Runner’s World just released an article a couple weeks ago about adding an evening run to your training schedule. The main concern that most runners seem to having is that that second run will be even more impact on their bones and joints, which are already going through enough stress on a daily basis. Obviously, if you are an avid runner who is used to running 50+ miles a week, then you can easily add and evening run to up your mileage. If you are, however, one of the millions of runners who struggle just to get your morning run in and are lucky to average 30 miles a week because of it, I would suggest adding a bit of spin to your routine. It is a low impact activity, and if you happen to own your own stationary bike or trainer then you can easily get other things done in the process of helping your muscles recover. “Wait… did he just say RECOVER?” Yes, and it is the honest truth about the activity. If done right a nightly spin can set your body up for untold amounts of success the next morning. There is no need to be frightened. Just embrace the bike and love it like your child.
A nice easy spin does a lot when it comes to your body. For one, it helps to flush the lactic acid that has built up in your legs during earlier runs. Performing another low stress activity such as cycling will increase your muscle’s ability to process lactic acid, which in turn makes you able to run further and faster than before the activity. Another benefit of this is that it helps stretch out the muscles from your earlier run and sets you up to feel much more loose and fresh in the morning. While there are times for static stretching, such as after you get in from your early run, the ballistic stretching that a spin provides is much more beneficial in the evening. This helps to elongate and loosen those stiff muscles and can actually lead to reduced soreness the next day.
My point is this: If you are crunched for time, like most runners are, don’t be afraid to get on the bike for a few minutes. It does not have to be a long ride. Just a few miles will do the trick. It will help you perform and feel better than you ever have in the past.
Stay tuned for more in the coming weeks on running happy, running smart, and trying to make a positive change in the world that we live in through being active. There is no telling how much a good kick and a smile can do to affect the attitudes of those around you!
