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Running makes cyclists slow - this prejudice still persists in many people's minds. Yet a study from Norway has found exactly the opposite: An unnamed professional cyclist reduced his cycling training time by 60 per cent in the winter months and laced up his running shoes more often instead. The result: a significantly improved maximum oxygen uptake and improved time trial performance. However, the professional cyclist did not simply go for a relaxed jog through the forest, but trained for high-intensity running intervals.
Running as cross-training also makes sense for other reasons: according to studies, the strain of running leads to better bone density, strengthens muscles that are not used when cycling, stabilises tendons, strengthens cartilage and improves the sense of balance. Also ideal for balancing training in the cold season: Crawl swimming. Our technique tips for beginners will help you get started with Crawl swimming in no time at all.
Professional cyclists also run
Word has also got around among professional cyclists that running can make you fast. Former sprint star Andre Greipel, for example, used the cold season to supplement his cycling training with running sessions. Sports scientist Sebastian Weber talks about professional cyclists who even incorporate jumps into their running training to improve their speed - and who have had good experiences with this. On the other hand, Weber says that running mainly helps amateur athletes to maintain their form over the winter. It is also "very effective for maintaining weight".
So it sounds like an easy training option for the winter. But why is it that so many racing cyclists give up after just a few attempts at running? "Most cyclists lack patience, they want too much too quickly," says Weber. After all, what's 60 minutes of running when you usually cycle for three hours? "But cyclists are not used to the impact load," warns Weber. This increases the risk of injury. "It's particularly dangerous if you're slightly overweight."
If you have never run or haven't run for years, you need to give your body time. A cyclist's cardiovascular system may be optimally prepared for running - but ligaments, tendons and joints are not. The metabolism of tendons and cartilage is slow and it takes several months to adapt to new stresses.
Running correctly: a gentle start
Anyone new to running training - or returning to it after a long time - should therefore start with short runs of 15 to 30 minutes maximum and only increase very slowly at first. Sebastian Hallmann, multiple German champion on various running routes, even advises a very gentle start: "For absolute beginners, I recommend alternating between running for one minute and walking for one minute." This allows the musculoskeletal system to slowly get used to the strain and recover in between. If you have increased the intervals over a period of several weeks, you can also train effectively with a short and fast unit. Very important: You don't run fast by taking very long strides, but by increasing the frequency. And this only works with good running technique.
If you've developed a good running technique, it's not just for winter. Sebastian Weber believes that running sessions are also useful for cyclists all year round: "It's the ideal way to train all year round with little time requirement in the medium-intensity range. I don't get my bike out for 30 minutes. But if I go running for 30 minutes several times a week before work, it's super effective," says Weber. This also provides other training stimuli: "There are adaptation processes in the body that are only stimulated by impact load; posture is also trained more when running." Those who also do stabilisation exercises benefit from a strong core both when running and cycling.
The biggest mistakes when running
- run too long
- start running too fast
- Too big steps
- Lack of arm movements
- No body tension
- Equalising movements (feet)
Running correctly: The optimal technique
- Walk upright
- roll off - run quietly
- small steps
- Supportive arm movements
- Raise your knees when the pace picks up
Here we show you how to strengthen your body for running and improve your running technique.
The perfect running movement
The upper body is upright and only slightly bent forwards. The arms swing loosely along the body - the hands move from the hips to the chest. The active arm movement is crucial for good running technique. The front foot lands flat on the ground. The rear swing leg is lifted above the horizontal before the thigh swings forwards again. To increase your speed, increase your stride frequency but not your stride length.
Picture gallery of the heel
Picture gallery: Arm exercises level 1 & 2
Image gallery for stabilisation exercises
Run properly: TOUR tips for runners
Shoe purchase
If you run several times a week, you should buy a second pair of shoes. This creates changing load stimuli. Ask a runner friend for a good shop for running shoes.
Style counselling
Have a friend look at your running style and make a short smartphone video. You won't usually notice yourself where your running movement is out of round. You can also try out the technique exercises described here in front of the mirror.
Pain
You should never ignore repeated pain when running. Slow down, take a break and see a doctor if necessary.
Motivation
Running groups are the best motivation - as long as the pace is right. An internet search reveals a dense network of meetings throughout Germany. And if you have trained long enough, you can reward yourself with a competition. Many small races only cost a few euros entry fee. Dates for running meetings and competitions: www.runme.de
Heart rate monitor
As a beginner, you should listen to how you feel and avoid overloading yourself. A heart rate monitor can also help with this. With apps or GPS watches Recording your training (and seeing your progress) has a motivating effect.
Technology tips
Dr Matthias Marquardt is an expert in healthy running. With his "Running Bible", he has created a standard work that answers all questions relating to running. His tips are also available on the Internet at www.marquardt-running.com
A large selection of running shoes, running clothing and running accessories is available from the following online shops:
Kristian Bauer
Editor
