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Running And Cycling The Same Day – Is This Recommended?

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I’ve always been much more of a cyclist than a runner, but recently I’ve been thinking about mixing up the two a bit more. This is mainly because I’m hoping to do a triathlon in the not-too-distant future.

So I’ve been reading about the issue of running and cycling on the same day. Is this wise?

There is no official rule stating you must give one or the other a rest day between sessions, there are issues you’ll want to consider if you’re thinking of combining the two.

Most fitness experts will recommend prioritizing either running or cycling in your regime, as opposed to an equal level of both. Either can be used as an enhancement for the other. Both could be used on the same day, but not to extreme and strenuous levels.

The general rule seems to be this – For runners, cycling can be a relaxing mode of recuperation. For cyclists, running can be used to tone a wider range of muscle groups.

In this post, I’ll take a good look at the issue of whether you should run and cycle on the same day, all the pros and cons, and all the reasons why you’d run as a cyclist, or cycle as a runner.

Running and cycling the same day

Is It Recommended to Run and Cycle on the Same Day?

Before you get your new Cycling and running gear ready for cross-training, you have to keep in mind some important considerations.

In general, both Cycling and running are excellent forms of exercise, yet they are distinct in several ways.

If you decide to combine the two on a good sunny day, it is important not to overuse either one!

Although it may seem beneficial to train for both running and cycling at the same time, it is best to dedicate your attention to one discipline at a time. This includes avoiding back-to-back days of intense cycling and running.

If you’re only interested in enhancing one of these sports, this is crucial information to have. You should also avoid doing anything that can interrupt the important sessions, including eating or drinking too much, as these are the variables that can break your stamina.

Runners Who Want To Cycle

If you want to become a better runner, then you need to put most of your effort into running, and cycling should be reserved for when you need to recuperate and relax.

This requires limiting your rides to less than an hour in length and maintaining a heart rate that is as low as is physically achievable. This recovery cycling helps to maintain a steady supply of blood to the muscles and to assist in keeping them as flexible as possible.

If you’re a runner, you might find that riding a bike is one of the best ways to get in shape. Runners use cycling to enhance their overall performance, muscle strength, and recovery.

Incorporating it into your weekly or daily training routine can help you function more with less stress on your body because it is a terrific low-impact cardiovascular workout.

Cyclists Who Want To Run

Alternately, if your objective is to become a better cyclist, you should be running even less frequently than you cycle.

Cycling is a lot less strenuous activity on the body than running, even if running is done without difficulty. This makes the recovery period from running even greater, resulting in a potential decline in your pedaling power.

In general, I would say there are more positive arguments for runners to try cycling, than for cyclists to try running.

Cycling or Running – What To Choose?

If you want to get stronger, running is a good place to start. If you want to improve your stamina and aerobic capacity, you should always run last.

In a nutshell, the type of activity you do at the end of your workout has a bigger effect on your body’s ability to adapt.

This shows that if you end your training with a run, you’ll get more of the benefits of running, and the same is true if you don’t.

Doing both activities at the same time is a great way to push the body to its limits. But it’s very important to know what your goal is from the start, and each workout needs to be planned with that in mind.

Tips for Cross training with Running and Cycling

Whether you’re just starting out in the world of running and Cycling or if you’re an experienced triathlete, cross-training exercises can help improve your performance in both sports.

Depending on your goals, cross-training workouts can focus on many aspects of training, including speed and endurance, strength and stamina, injury prevention, and more.

If you’re not sure how to get started with cross-training, here are some effective tips to consider before adding Cycling into your training program!

  • In general, you want to start the day with a high-intensity session. A good night’s sleep will help you perform at a higher intensity level throughout your workout, ultimately leading to greater training improvements. If you find that you can handle high intensity in the evening, try to keep the morning session as aerobic as possible and to a reasonable length.
  • If you combine a strenuous biking exercise with a rigorous running session on the same day, you will see a drop in performance, and you will need much more time to recover from the running session that was ranked lower.
  • Each person has their own unique set of talents and shortcomings. Some can put on a heavy cycling session after a running session due to their sheer built stamina, while some people are just not able to complete one running session. It is recommended to take things slowly at the beginning if you’re not used to strenuous physical activity.
  • Moreover, on a double day, proper nutrition before, during, and after the first session of the day is significantly more important than it would normally be. Eating within the first half an hour after completing your first exercise is vital to refuel your carbohydrate storage for the second round of your session.
Cross training workouts, focussing on speed and endurance
Cross training workouts can focus on speed and endurance, strength and stamina, injury prevention, and more.

How Can You Alternate Between Running and Cycling?

Changing your workout routine can help you get better at both running and bicycling. However, this does not imply switching between days but rather weeks.

For instance, if you plan on following running sessions only throughout the week, then you can alternate between running and Cycling till the end of the week. By switching activities every two weeks, you’ll be able to schedule important sessions for both without having to worry about when to fit them in around the other.

In other words, you don’t have to choose between both sports. Instead, it means cutting back on the other activity, both in terms of time spent on it and intensity.

Focusing on one activity can cause you to neglect another, such as riding a bike if you’re determined to run. If you want to devote yourself solely to Cycling or running, you can schedule two major workouts per week. 

How to incorporate Cycling in a Running Session

If you’re an avid runner or cyclist, your workouts are probably very well-planned and targeted to be as efficient as possible at improving your performance.

To avoid burnout and stagnation, it can be helpful to break up the monotony with cross-training exercises that work on different muscle groups than you’re used to using in running or Cycling.

Here are a few helpful ways that you can use to incorporate either running or cycling into your training routine and get the best of both worlds! (Source)

Run Harder, Recover with Cycling

You can incorporate two weekly easy-effort cycling workouts into your training if you’re a runner who also does higher-intensity exercises like long runs, speedwork, tempo runs, and hill repeats.

Reducing the intensity of your workouts helps you recover faster and maintains a healthy stress-to-recovery ratio throughout the week.

A quicker healing time may result from this impact-free method of increasing circulation.

Strike a Balance

You can adjust the intensity of your cycling workouts if you want to switch things up in your routine and divide the better quality workouts you get between running and riding.

This is a great option for people who want to get in better shape without putting too much strain on their bodies, such as runners and cyclists who like to mix up their routines.

Cycle Harder, Experiment with Running

If you are primarily a biker but would like to add some running events to your schedule (or just get comfortable with running), you may train for fitness with higher-intensity biking workouts on challenging terrains on the bike and use your running training to adjust to the impact forces.

5 Reasons Why Runners Should Try Cycling

Running has many benefits and can be enjoyed by people of all ages and fitness levels, but running isn’t always the best form of exercise. (Source)

Running can be good for your joints, but if you are injured or have sensitive joints, it may not be the best choice of exercise.

For some runners, Cycling can be a great alternative to running and provide different types of health benefits that runners can enjoy as well. Here are five reasons why runners should try Cycling!

1. Increased Strength

Running allows you to develop certain muscle groups specifically for performing vital functions.

In the beginning, you’ll notice that you’re getting stronger, and this will make you feel amazing. But if running is the only form of exercise you do, at some point, you will stop noticing improvements and become disappointed.

When compared to running, Cycling engages a distinct group of muscles, including your quads, glutes, and core muscles, more frequently.

These muscles work in conjunction with the ones utilized for running to make you a more powerful athlete overall.

2. Speedy Recovery

After spending a long day running, you’re not thrilled by the idea of going out again. But the day after a big run, if you go for a bike ride at a moderate to medium effort, it will aid in leg recovery.

Cycling helps with recovery because it increases blood flow to your lower legs, which includes your calves, glutes, hamstrings, and quadriceps.

These are all muscles that are essential for running. It eliminates lactic acid, which loosens up your muscles and makes you feel better overall.

Cycling is also a low-impact exercise that helps your joints to relax after being burnt out by running continuously.

3. It’s ideal for Cross Training

Cross-training is when an athlete engages in a different sport or activity in addition to their primary sport to strengthen their overall fitness and performance.

Cycling is a popular form of cross-training for runners because it offers similar benefits to running while also allowing participants to spend time in the great outdoors and explore new recreational activities.

Cycling is one of the most popular ways to try cross-training and build endurance.

In addition to being a low-impact exercise, cycling also provides many cardio advantages.

To improve your strength, you can use your bike for a variety of exercises, like pedaling uphill using a high gear. (Source)

You can also raise your heart rate and improve your speed by completing brief sprints while not mounted. These interval workouts put a significant amount of strain on your body, compelling it to make rapid adjustments and become more resilient.

4. Pushing Boundaries

Even if you have a regular exercise routine, trying a new sport allows you to explore the exciting world outside your comfort zone.

Forming a new active habit will not only test your physical limits but will also strengthen your mind by stimulating the growth of new neural pathways.

When you create new connections, the brain increases your openness to new experiences, facilitates the elimination of undesirable behaviors, and boosts your self-assurance.

A new and more joyful you will emerge once you rediscover the pleasure of cycling, even if you learned to do it as a child!

5. Strengthen Core Muscles

The calves take a beating from jogging, especially when you land midfoot first. The soleus (deep calf muscle) takes the biggest hit on a midfoot strike.

The balls of the feet should rest in the middle of the pedals during riding. Therefore, when running with a midfoot strike, the same part of the foot makes contact with the pedal and the road.

Calves must be engaged to keep the foot steady on the pedal when cycling, especially when out of the saddle.

Running relies heavily on the body’s inherent spring systems, and one of the most important is the calf/Achilles complex, which can be made more flexible through strength training.


Running is one of the most popular sports in the world, and it’s no surprise why. It’s a great exercise that can lead to better health and quality of life! If you run regularly, it might be time to consider Cycling, too.

If you’re from team cycling, then adding running to your workout routine will give you the thrill of both activities, and you’ll reap the benefits from both parties!