A Secret Weapon to Running Injury Free

Listen: A Secret Weapon to Running Injury Free

The Rehabbed Runner’s audio waves have been silent for the last two weeks because I’ve been away racking up the miles for my next marathon - on my bike.

No joke. I racked up 905km and almost 40,000 feet of climbing riding in the cycling paradise of Mallorca, Spain. I ran a total of three easy runs under 10km during the 13 days I spent either riding or resting. At that time I was eight weeks out from my next marathon and six weeks out from a half marathon. Was I worried that I what was essentially two weeks off of running during the build phase of two upcoming races?

No. I most certainly was not worried. Not even a twinkling of, “What if I don’t get enough run miles in?” or “I missed two long runs, my marathon training is off the rails!” or “Missing two weeks of speed sessions is going to tank my marathon results!” Why?

Because cycling is running’s secret weapon.

This is especially true for the rehabbed runner.

Cycling is a superb strengthening exercise for the quads, core and entire back chain. It is non-weight bearing as the bike’s saddle manages all your weight, as apposed to an elliptical that only removes impact, but is still 100 per cent weight bearing. If you are like me and your body’s mechanics make you prone to getting injured doing typical strength sessions like squats, lunges and step ups - sore knees and angry hamstring anyone? - cycling could be your answer to building strength for the run and staying injury free.

Mileage is another, obvious, injury inducing factor in running. Transfer the bulk of those miles onto the bike and watch your injury rate plummet. You get incredible cardiovascular benefits from cycling. Your heart rate is generally lower when cycling than running, so you can put in long miles on the bike and still have matches to burn off the bike for your weekly speed and threshold running sessions.

The benefits of cycling can be so dramatic it can take a broken runner and not only get them back on the road, but setting PRs - at any age! Even Eliud Kipchoge uses cycling. Not convinced yet?

By racking up the cycling miles, and not the run miles, I’ve racked up season after season of injury-free running with back-to-back PRs in the 10k, half and full marathon distance. At 47 yrs old, coming off the get-on-get-off running injury train, I put in a year of huge cycling miles and minimal running (no speed work at all, gasp!), I ran huge PRs in two marathons, seven weeks apart, we are talking 15 minutes of my marathon time, and 12 minutes of my half marathon, and PRs in the 10k and 5km. I finally broke 3 hours 30 minutes in the marathon, running a 3:22, and seven weeks later I broke the 3 hour and 20 minute barrier, running a 3:18.

Cycling… my friends. I would not be a runner today without the secret weapon of cycling. I would have stayed broken and only been able to look back with a twinge of sadness and regret at what ‘could have been.’ Now I continue to look forward with not a twinge of sadness, regret or pain.

Cycling can also be a safe alternative to running, in some circumstances. On an indoor trainer it is a safe way to get in miles without the threat of ice and cold, and away from the treadmill. Not to mention, you can drink lattes while cycling on the trainer. Cycling outdoors, for women especially, can be more safe than running alone. I don’t discount the risk of getting hit by a car on your bike, but there are quiet, safe road, and even dirt roads if you choose to go gravel, that are relatively safe from vehicles.

Suffice it to say I’ve never heard of a cyclist’s body being found near a road after being chased down by a rapist or murderer. For those women who run with a gun (yes, this is a sad but necessary true fact in some places), you likely can cycle unarmed.

Cycling is also fun! It takes you out into the beautiful countryside or atop winding cliff roads or nature-filled paths in the fresh air for hours. A day out on the bike is an adventure! And you can eat anything on a bike. Pack that left-over pizza! Your tummy doesn’t struggle with nutrition on the bike as much as it does on the run.

Cycling clothes are pretty fancy, especially those threads from Europe. Why, I just discovered the softest material known to man in a cycling apparel shop in Spain and now I feel like I’m wearing silk pyjamas when I ride. And they make some pretty sweet bikes too. Those are not too shabby to own and ogle over, either.

Lattes, silk pyjamas, pizza, adventure, shiny paint, weightlessness, strong, sound body, pain free running, Eliud Kipchoge…. Let me guess, I had you at lattes.

Cycling has changed my running life. It could change yours too.

Happy meals and miles!