Why Switch from Running to Cycling?
If you’re a keen runner looking for added variety and a fitness boost, why not consider adding cycling to your routine? After all, a history of running already provides you with a strong foundation and the potential to be a great cyclist! There are also plenty of benefits to cycling that you may not gain solely from running.
If you’re a regular runner, you’re likely to have good cardio and fitness levels already. This will help you pedal even further than you might run, as your stamina is already decent – so you can explore longer routes and rides!
The Benefits of Cycling:
Motivation
Cycling offers a variety of benefits that you may not get from running. For one, mixing up your exercise routine with a variety of workouts can help to motivate you for longer. Just running can sometimes feel a little dull, but spinning away on a set of wheels offers a boost of fun and adventure.
Adventure
Riding a bike is also a great opportunity to get out and see even more nature and scenery. Unless you’re a cross-country runner, you’ll struggle to explore very long routes, as you’ll run out of steam quicker than you would on a bike.
Cycling offers you the chance to regain your stamina, whereas running doesn’t, unless you loose your momentum. You get to ride all the way down hills, with no pedalling involved, and count it as part of your workout… sorry, runners!
Convenience
Cycling is also a lot easier to fit into your busy routine. If you have New Year’s resolutions to prioritise your wellbeing, bike riding is a convenient way to hit those goals. You can cycle to work, whereas running might be too far or take too long. By commuting by bike, you’re ensuring an energised and productive day!
Safety
If you’re a solo runner, it can become intimidating to run, especially if you can only do it after work or when it’s getting dark. You’re likely to feel safer on a bike than on foot, as you can pedal away from hazards and change routes quickly.
It’s also typically easier to see cyclists, as they appear bigger and more visible due to their lights, bright frames, or reflectors. Cyclists also benefit from protective gear, including bike helmets, gloves, and eyewear, which runners are not as encouraged to wear.
Cycling is a low-impact exercise
If you’re searching for joint-friendly, low-impact cardio workouts, cycling is a great option. Running is considered high impact as your body absorbs the force of your feet hitting the ground, and because of this, many runners suffer from joint pain. Although proper equipment like running shoes does minimise this, you may still experience injuries as your body adapts to the exercise.
If you are vulnerable to this, cycling is not only less likely to harm your joints, but it can also aid your recovery by promoting blood flow. You’ll still benefit your aerobic capacity, endurance, and cardiovascular health, but you’ll place your body under a bit less stress and strain.
Training Tips for Runners Switching to Cycling
Buying a bike
The first step in figuring out how to start cycling after running is to ensure you have the proper kit. Of course, you’ll need a bike, although which type depends on the kind of cycling you’re interested in.
You can take a look at our handy bike buyer’s guide for advice on what bike type is best for you. We have a huge range of adult bikes to support you and your wellness journey throughout the entire year.
Visit your local Halfords store to select the perfect bike and for advice on fit and performance.
Having the right gear
You can make the transition from running to cycling easier by investing in the right gear. Cycling wear will boost your performance, limit your chances of injury, and help to keep you visible.
As you begin cycling, you may choose to save some money by using your running equipment; however, that isn’t the best solution for long-term efficiency.
- Your running shoes have a softer sole, which can waste pedal power and lead to foot fatigue or knee discomfort over time. On the other hand, cycling shoes help you grip the pedals and promote breathability and comfort.
- You may wish to grab cycling clothing like shorts for added comfort and support.
- Hi-vis clothing is great for road safety on darker routes.
- Of course, picking up a bike helmet is an absolute must.
Wearing a cycling helmet reduces your risk of head injury by about 50% and most cyclist fatalities don’t involve a helmet. Don’t take the risk – pick up a new Halfords bike helmet today for peace of mind.
Training strategies
Before starting on your new cycling journey, remember to expect different muscles to ache and even a lower heart rate. You may feel as though you’re cycling at your standard effort, but your heart rate can still be lower, so adjust workout zones accordingly.
Initially, you may also experience some muscle soreness or delayed onset muscle soreness (DOMS). That’s because riding a bike demands more from certain muscles, including your quads and hip extensors. Be patient, have rest days, and the soreness will soon ease as you stick to your training plan.
You may wish to cycle a couple of times a week, whether you choose a long-distance endurance ride or a scenic weekend spin, it all counts towards your consistency goals. Remember that recovery days are essential to allow your body downtime and recovery!
It can be useful to go on easy, short rides as a way of building your aerobic fitness without negatively impacting your muscle recovery. Cycling is a great way of cross-training for running, especially if you’re starting to suffer from joint pain or stress. We’d advise replacing sessions with another form of exercise, rather than stacking them, to prevent fatigue and injury.
Deciding to get into cycling is an excellent resolution for a successful 2026. Exercising offers so many benefits, including the release of mood-boosting endorphins, perfect for beating those January blues!
Halfords is available for your every cycling need throughout 2026, and we’re wishing every one of our customers a Happy New Year!
