Why is cycling training important for runners?

The Trap of Too Much Running – Why Running Alone Isn’t Enough

Darius Silaghi

For most runners, more is always better

Almost every runner, from beginner to advanced, starts with the same mindset: “If I want to be a better runner, I have to run more.” And that’s partly true. In endurance sports, there is indeed a direct correlation between training volume (weekly mileage) and performance — up to a point. The problem begins when this principle becomes your only training strategy: just running and running, adding more volume every week. But our bodies — especially our connective tissues (tendons, ligaments, cartilage) — cannot withstand this kind of load forever.

This article was created in collaboration with Danubius Track Club, Concept2, and Smasher Training. In low-impact complementary training for runners, the Concept2 BikeErg plays a key role — regularly used in the training facilities of Smasher Training as well.
A modern gym environment, watt- or heart rate-based cycling, and precise heart rate control are now essential components of sustainable, long-term progress without injury.

Running: A high-impact sport

Running places a high mechanical load on the body. With every step, up to 4x your body weight is absorbed through your feet. This kind of impact puts significant stress on your joints, ligaments, and muscles. If you’re already running 5–6 times a week or logging around 70–100 km weekly, your body’s natural recovery process may not keep up with the accumulated stress.

Classic mistakes: when injuries happen

When recovery capacity falls behind the load, the classic problems start to appear:

• Achilles tendon pain
• Knee pain
• Hip pain
• Shin splints
• Metatarsal pain
• Stress fractures

By this point, it’s often too late. You have to rest, cut volume, and that means lost time — weeks or even months.

The solution: incorporating alternative training methods

Professional runners, athletes, and coaches have known for a long time: you don’t always need to run more to become a better runner. In fact, by combining different types of training smartly, you’ll become a better runner while staying healthier. One of the best tools for this is cycling, specifically integrating bike workouts into your training plan.

Why cycling?

Cycling workouts (especially using modern indoor tools like the Concept2 BikeErg) offer several advantages for runners:

• Low mechanical load: virtually impact-free, joint-friendly
• High cardiovascular load: trains the cardiovascular system similarly to medium-high intensity running
• Controlled workload: watt- or heart rate-based training allows precise intensity control
• Leg strength development: complementary muscular work beneficial for running
• Recovery support: light cycling enhances circulation and speeds up recovery

Why is it better than, say, swimming?

Many runners turn to swimming when they need to rest their legs, but:

• swimming is technically demanding
• it requires a completely different movement pattern
• many runners simply don’t enjoy it (myself included — and if you don’t like it, it’s not going to be effective for you)

In contrast, cycling:

• can be done anytime, in any weather (even at home)
• is functionally closer to running: leg movement, cardio load

Conclusion: Smart runners also ride

One of the core principles of modern run training: don’t just run — train smart. The world’s best long-distance runners include 10–20% alternative cardio in their training, often on bikes. That’s how they progress for years without injury. The Concept2 BikeErg is a tool that’s become a favorite among professional teams, athletes, and coaches. That’s why we at Danubius Track Club use Concept2 BikeErgs daily at Smasher Training — enabling our athletes to perform controlled alternative cardio training with the most modern tools available.