According to experts, exercisers should never give up exercise.

KANIKA SINGH RATHORE,

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There is no way around it. Running is a weight bearing sport Which puts a lot of pressure on the joints.

While doctors say it is so a little myth While experts say it’s bad for your knees, cross-training can benefit runners’ performance and recovery — and cycling is a great way to do it.

For one, cycling helps runners reduce the risk of overuse muscles and joints.

Cycling is a low-impact exercise that puts weight and stress primarily on the glutes, legs and core, while running impacts the knees, hips and ankles.

“Most running injuries are caused by overuse,” said Steve Hultgren of Lehigh Valley Health Network in Pennsylvania. statement“By cross-training, runners can continue to build strength and endurance while reducing the risk of injury,”

Participants will compete in the 2025 Ironman World Championship Women's race in Kailua Kona, Hawaii in October. Cycling is a good way for runners to increase their heart rate while taking a break from running.

Participants will compete in the 2025 Ironman World Championship Women’s race in Kailua Kona, Hawaii in October. Cycling is a good way for runners to increase their heart rate while taking a break from running. ,Getty Images for Ironman,

Several studies conducted in the last decade have shown that people performed better when running followed by cycling.

A small study that monitored 14 triathletes in spain It was found that after cycling they ran faster than on a rest day. A separate study of 32 long distance runners They showed improvement when they ran faster after cycling,

Former professional triathlete and Ironman World Champion Lynsey Corbin explains, “Cycling can be great for building high-end aerobic training while doing intervals. Sprint intervals raise your heart rate to maximum levels and also enforce quick turnover of the legs.” runner’s world,

Cycling increases blood flow to the muscles used in running – calves, quads and hamstrings. According to running brand, improved circulation helps runners reduce muscle fatigue ASICS,

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In general, cycling is a great, alternative way to get your cardio active and keep your heart healthy.

A man runs in Washington Square Park in New York City in March 2020. People training for a race can reduce their risk of injury by incorporating cycling and other cross-training exercises into their workouts.

A man runs in Washington Square Park in New York City in March 2020. People training for a race can reduce their risk of injury by incorporating cycling and other cross-training exercises into their workouts. ,getty,

As an added bonus, it improves flexibility and balanceLoosen your quadriceps, hamstrings, calves and hips accordingly cleveland clinic,

So, what’s the best way to incorporate cycling into your life as a runner? Off-setting long run with a cycling session the next day. Both activities burn approximately the same amount of calories.

Or, mix it up and do a little of both at a time during a full-body gym workout. This could mean a 20-minute bike ride and a 10-minute run, or vice versa.

Any of these options help minimize the harm of both activities and reduce the chance of injury – but listen to your body.

Physical therapist Dr. Jacqueline Kubiak recommends that people new to cycling should set small goals every day. “Start easy with a 15-minute ride and then see how you feel the next day. And then slowly start building up,” he advises.

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