BENEFITS OF CROSS TRAINING FOR CYCLISTS AND RUNNERS.
Mixed up your training style.
Cyclists and runners share a lot in common both sports require endurance, cardiovascular fitness, and mental resilience. But many athletes in these disciplines often stick to their primary sport exclusively, logging countless kilometres on the road, track, or trails.
While consistency is important, doing only one type of training can lead to plateaus, muscle imbalances, and a higher risk of overuse injuries. This is where cross-training comes in.
At JY Exercise Physiology, we often recommend cross training as a way for cyclists and runners to build strength, prevent injury, and improve performance. Whether you’re chasing a personal best or just want to enjoy your sport pain-free for years to come, cross training can make a huge difference.
What is Cross Training ?
Cross-training simply means adding different forms of exercise into your weekly routine that complement (but are different from) your main sport.
For a runner, this might be cycling, swimming, or strength training. For a cyclist, it could be running, resistance training, or even yoga.
The goal is to train your body in a balanced way, targeting areas that your primary sport may neglect, while still enhancing overall fitness.
Why Cyclists and Runners Need Cross Training
1. Prevents Overuse Injuries
Cycling and running involve repetitive movement patterns. Over time, this can place strain on specific joints and tissues, especially the knees, hips, and lower back. Cross training reduces repetitive stress by giving those muscles and joints a break while still allowing you to train effectively.
For example:
A runner who adds swimming gets a low-impact cardio workout without pounding the joints.
A cyclist who incorporates strength training builds bone density and reduces hip/knee issues.
2. Builds Strength and Power
Endurance sports like cycling and running mainly use the aerobic system. While this is fantastic for stamina, it doesn’t always build strength or muscle power.
Cross-training with resistance exercises such as squats, lunges, deadlifts, or upper body work improves muscular strength and stability. This translates into:
Stronger pedal strokes for cyclists
More explosive running strides
Better climbing ability on hills
Reduced risk of fatigue related injuries
3. Improves Core Stability and Posture
Both runners and cyclists rely heavily on the core muscles for stability, balance, and power transfer. A weak core often leads to poor running form, inefficient cycling technique, and back or hip pain.
Cross-training with Pilates, yoga, or targeted core exercises strengthens these muscles, improving posture and efficiency. This not only boosts performance but also reduces the likelihood of injuries related to poor biomechanics.
4. Enhances Cardiovascular Fitness in Different Ways
While cycling and running are both cardio-heavy sports, they stress the body differently. By mixing training modes, you challenge your cardiovascular system in new ways.
For example:
Cycling builds endurance with less impact.
Running strengthens bones and develops load tolerance.
Swimming enhances lung capacity and upper body endurance.
By rotating these modalities, your aerobic capacity improves without overloading the same tissues.
5. Adds Variety and Motivation
Training for long periods with just one type of exercise can feel repetitive and mentally draining. Cross-training keeps workouts fresh and enjoyable, making it easier to stay consistent long-term.
Variety also prevents burnout, helping you maintain motivation through different training cycles.
Best Cross Training Options for Runners
Cycling: Great for building endurance with less impact on the joints.
Swimming: Improves lung capacity, shoulder strength, and overall recovery.
Strength Training: Focus on lower body, glutes, and core to improve running mechanics.
Yoga or Pilates: Enhances flexibility, balance, and body awareness.
Best Cross Training Options for Cyclists
Running: Builds bone density and improves weight-bearing strength.
Strength Training: Essential for hip, glute, and hamstring strength to prevent knee pain.
Swimming or Rowing: Boosts upper body strength and cardiovascular endurance.
Mobility Work: Yoga, stretching, and foam rolling to address tight hip flexors and lower back.
How Often Should You Cross Train ?
Beginner to intermediate athletes: 1–2 cross-training sessions per week.
Experienced or competitive athletes: 2–3 sessions per week, depending on training cycle and recovery needs.
The key is balance. Cross-training should complement, not replace, your main sport.
How an Exercise Physiologist Can Help
Many athletes struggle with knowing which cross training options to choose and how to fit them into a busy schedule. That’s where working with an Exercise Physiologist helps.
At JY Exercise Physiology, I design personalised training plans that:
Identify muscle imbalances from your sport
Incorporate the right type of cross-training
Track and progress your program using PhysiApp
Keep you accountable and motivated
Reduce injury risk while optimising performance
Key Takeaways
Cross-training prevents overuse injuries, builds strength, and improves cardiovascular fitness.
Runners benefit from cycling, swimming, strength training, and yoga.
Cyclists benefit from running, resistance training, swimming, and mobility work.
A balanced plan combining both your main sport and complementary exercises is the best way to stay healthy and improve performance.
Let Start Cross Training
Whether you’re a passionate runner, dedicated cyclist, or someone who enjoys both, cross-training is one of the smartest ways to keep progressing while staying injury-free. It balances your body, strengthens neglected areas, and ensures you get the most out of your training.
If you’d like expert guidance on creating a safe and effective cross-training program, reach out to JY Exercise Physiology. Together, we’ll help you train smarter, recover better, and enjoy your sport for years to come.
Located in Upper Mount Gravatt and speak with an Accredited Exercise Physiologist now to discuss how I can facilitate your needs.
Feel free to explore our other blogs to learn more and gain additional insights.
Call +61 421 967 711
