How Does Cycling Affect Your Running Form? | Run Fast Off The Bike

Running and cycling both rely on very similar muscle groups but the way in which you recruit leg muscles and movement of the rest of your body is where the two start to differ - so will more cycling affect your running form off the bike? We've decided to find out!

Good run form or running technique is crucial to help you run as fast as your body will allow, maximising the use of your legs - but how does cycling impact our running form? This is a pretty important question for most triathletes, so we've decided to find out!

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[gtn]

Do you struggle to run fast after a hard bike? What training tips do you have to get better at this? Let us know 👇

[iberiksoderblom]

Interesting !
I found that when I was on a plateau in running, I did 2 weeks of distance biking (4 days of 56K each, rest day, then 2 days of MAF-running and the 4 days of 56K each on the bike, 2 days rest) and then I could do some HIIT at a higher level than before.
Also biking has been a fantastic help after (during) injuries.

[sukaschultz]

I’ve never shared this “bogged down” or “running through mud” if anything I feel more springy and end up having to slow my pace down

[csealby]

Thanks Mark, another great video, I’m still waiting to do my first triathlon, it should have been last year, a long with my first Ironman, I’ve been watching and learning some great tips, hopefully they’ll get me through them, I think it’ll also help mentally having someone cheering you on too, thanks 🙌

[whovalock]

I'm training for my first tri (it's a sprint) and I've been working a lot on the bike/run transition. I come from a swim/running background. My natural run cadence is really slow like around 160 spm but I've noticed that after biking my cadence is much better and closer to optimum (avg of 175 during the run). But it is a lot harder to make it to race pace after biking. Usually takes me about 5-6 min minutes to get there

[Kalenjinstf]

I would like to add something... First, think about what is does when trying to take a 5 min break after a big hard running interval session and, then, doing for another stretch of hard running... I saw the result many times in my running club when the fastest runners finished their workout and had to wait for the slower ones to finish before going for their cool-down. That cool-down is a hell of a job to do when the legs have had the time to think it was over... Now, look at how triathletes manage the time during T2. Many dismount the bike only to run jog with a bad form to the transition area, then they stand for a while taking off their helmet, putting on their running shoes... From the finish line of the bike to the startling line of the run, many take more than 3 min without taking care of their running form (taking it like pure transition, break, time). Not surprising, after that, that their legs are dead by the start of the run. That is not what they do when doing brick sessions (many just do not stop or jog as much between bike and run during brick session; and many take enough time -such as 10-15 min- between both during bring sessions to help running with good form again). The worst, it is to half run half stop 5 min after a hard bike effort. That is one of the reason running is harder after a bike split in a half ironman than a sprint or olympic distance. It is not only because a longer time on the bike means more fatigue (yes, but it also because, often, T2 takes more time). So, my solution to that is to do as the pros do: off the bike, and while going to T2 aera, just run fast ! Yes, if you run with a good form immedialty when dismounting you'll see that it is not hard to run. But run with snow half stride when dismouting and you'll see how the body will refuse to do it the right way 3 min later. So, off the bike, run with good form, then do a as short T2 as possible, and then restart running with good form. That said, everything else stays true: brick sessions are usefull, having a good cadence of the bike for the last km or so is a good idea, etc.

[DB-smdo]

I like a session inside of: 3 music tracks bike, two run. Repeat for 40-60mins.
Advantages of inside mean that you can focus on cadence and set speeds on the treadmill.
I use the first one as a warm up and then push on. I tend to finish with one easy run and then a v easy bike.
You get repeated transition.
Only easy to do inside, so not done it since covid shut-down as no treadmill at home.
Thoughts.

[timobrien]

I find that mentally I find I have to check my run pace early on because the speed of the run seems so slow versus the speed f the bike and I get down on myself for running so slow when I actually am running on pace

[firminodias]

With me, my run form off the bike is much better. Higher cadence, smaller stride and less contact time. Strange.

[trbeyond]

I run better off the bike than not. I’ll often use a 30 min ride with some openers before my run since it almost always preps me for a solid run.

[willmitchell]

Another great video and really informative! Maybe in other videos there could be examples of what poor running form and good running form look like?

[glenborch]

Since starting to ride, my running cadence naturally slowed down, and in the end too slow, causing bruising to a few toes on one foot and calf niggles on the other. I've now brought my cadence back to 180-190spm, sprinting 230-235spm with running, and my running form has greatly improved. When I start any run, I now have to think to bring it up, but after a few minutes it's just good. I'm still struggling on getting my riding cadence to above 80 rpm but on zwift if I get to over 100rpm I'm good also, but have the gap in between 80-100rpm. I haven't figured out the solution yet, but found it interesting.

[BgCst]

Was talking to a coach about "running off the bike" he said if he prescribes bricks for training that bike to run bricks are not smart. When he prescribes bricks they're all run to bike bricks.

[SBoots]

I have been practicing the brick runs. I do 10 minutes about 175 watts then to 5 minute runs about 6 sets each. I'm thinking that maybe I should up the watts at the last two minutes and maybe my runs would not start so brutal. Comments? Please not I am 61, although not an excuse but I'm not 30.

[Badboi]

Plzz make more videos on running biomechanics🙏