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Good options include elliptical trainers cross country ski machines stationary bikes and water running.
Stationary bike cross training for runners. Choose workouts that are closest to running in terms of muscles used and aerobic systems taxed. The researchers recruited 32 long distance runners who ran at least 25 miles a week to undergo a two week hiit program on a stationary bike. Cross training workouts can mimic running workouts to help you sustain aerobic fitness says tom mcglynn a three time qualifier for the olympic marathon trials and founder of focus n fly an. Next the athletes stood up on the pedals for two bursts of high power pedalling for 30 45 60 45 and 30 seconds.
Cross training is important to becoming a stronger runner but sometimes it can be hard to know where to start when switching up your routine. Indoor cycling tips and training cross training gear youll need. With your favorite instructor cueing every move when its all youve got the stationary bike is a more than acceptable alternative. In fact i believe that cycling is the ideal example of a high intensity alternative cross training exercise that can complement or even replace running.
First lets talk about why runners should even think about cycling in the first place. Here are some of the main reasons to help convince you to hop on the bike. The runners used a 3k treadmill test to establish a. When cross training keep your heart rate at or above 70 percent of your maximum heart rate 220 minus your age most of the time.
If you believe in cross training you wont be surprised to learn that spending more time on the bike can help you get faster and prevent injuries while running. Increase endurance with non impact cycling. Cycling by far is the ideal high intensity low impact cross training activity there is. Cycling offers a number of benefits to runners.
Miller had runners warm up on a stationary bike at low tension. Because there is less impact with cycling than running. It is a great way to cross train because it is non impact and has several aerobic benefits. Here are four ways supplementing your training with additional time on the bike will build strength endurance and a higher cadence that will ultimately benefit your run.
