Nothing screams \u201coff-season\u201d more than when pro cyclists start popping crazy running performances into your Strava feed.<\/p>\n
Whether it\u2019s Mathieu van der Poel blasting 10Ks while nose-breathing or Andreas Leknessund and Alexys Brunel obliterating half- and full-marathon races, the ride-to-run pivot is as seasonal as pumpkin-flavored everything<\/em>.<\/p>\n But if you\u2019re feeling inspired to do the same now the fondo season is over and the weather is turning grim, don\u2019t lace up your runners just yet.<\/p>\n An overzealous new running regimen could leave you with DOMS so bad you\u2019ve got to walk down stairs backward and might not be any benefit when you\u2019re back on the bike.<\/p>\n There\u2019s a reason why Tom Dumoulin waited to retire before he clipped off a sub-2:30 at the New York Marathon.<\/p>\n And even for the most experienced runners, the crossover benefit to cycling is still unproven. A marathon P.B. in winter won\u2019t guarantee an FTP personal best in spring.<\/p>\n But what about the benefits for bone health? We hear your cries. Well, some pro trainers have thoughts on that, too.<\/p>\n Here\u2019s what cyclists should know before they take up running this off-season.<\/p>\n We cover what the pros do, the risks and benefits for you, and how to start running without smashing your capacity to cycle.<\/p>\n \u201cPro cyclist does stupid-fast run\u201d is like a meme that\u2019s auto-posted every autumn.<\/p>\n Riders driven stir-crazy by weeks without structure, competition, and a mandate to stay away from the bike often lace up their trainers at this time of year for an annoyingly fast \u201cjog.\u201d<\/p>\n Adam Yates, Tom Pidcock, and Tiffany Cromwell are among the active pros who\u2019ve laced rapid running performances in off-seasons past.<\/p>\n This year, Brunel of TotalEnergies and Leknessund of Uno-X Mobility stepped up to stoke the annual \u201ccyclist runs fast\u201d meme.<\/p>\n Brunel finished 20th at the Lille Marathon in a smokin\u2019 fast time of 2:26. Leknessund casually ran a 1:15 at the Amsterdam Half Marathon, despite having run little more than 100km in the past year.<\/p>\n Those are times even the most devoted enthusiast runner would lose all their toenails and get plantar fasciitis for.<\/p>\n Brunel and Leknessund\u2019s cycling coaches might not have been so impressed.<\/p>\n Tudor Pro Cycling performance guru James Spragg told Velo<\/em> that even the strongest pros tread a tightrope if they pivot to running too fast.<\/p>\n \u201cThose guys can run very good times compared to regular runners because they\u2019ve got that huge cardiovascular base. But they don\u2019t have the mechanical adaptations, and that makes them very average against a world-class runner. And that\u2019s also where the injury risk can come up,\u201d Spragg said.<\/p>\n \u201cCyclists who suddenly cross over don\u2019t have the shock resistance that\u2019s built in the cartilage over time, or the tendon stiffness which gives you running efficiency. They are mechanical adaptations that you need to get from running,\u201d Spragg said.<\/p>\n \u201cTrying to go too far or too fast without those can be dangerous.\u201d<\/p>\n Brunel and Leknessund appear to have built some running base before they blasted their recent races. Their injury risks might not have been extreme.<\/p>\n But Spragg\u2019s point stands.<\/p>\n Riders who feel inspired to start running fall into a trap of pushing harder than their bodies, pampered by years of non-weight-bearing sport, can handle.<\/p>\n \u201cThe one thing we as coaches have in our \u2018advantage\u2019 with cyclists coming into running is normally they do one run, and then the DOMS protects them from themselves,\u201d Spragg laughed.<\/p>\n \u201cThey run once and then don\u2019t run again until the next off-season.\u201d<\/p>\n Pros \u201chave\u201d to step away from the bike in autumn to reset themselves for the next season of self-flagellation.<\/p>\n Amateur riders don\u2019t have 10 months of heinous workouts and 50kph racing to steel themselves for, but there\u2019s a similar temptation to take a winter break.<\/p>\n Short, dank days, and the end of a season of fondos, races, and adventures can make bike rides feel pretty unappealing.<\/p>\n But if you\u2019re considering taking up running as an off-season replacement, apply caution.<\/p>\n For beginners, the acute DOMS can be so devastating that a set of stairs can feel insurmountable. And more chronic conditions can crop up surprisingly fast. Tendinopathies will flare after even a fortnight of running beyond your experience.<\/p>\n The brutal demands of running are why any good training program will start with weeks of run-walk workouts.<\/p>\n These extra-easy \u201cinterval\u201d sessions prepare the body for ground reaction forces more than three times a runner\u2019s bodyweight. But be warned \u2013 they will do nothing for the fitness of even a moderately trained cyclist.<\/p>\n For noobs, the time investment is high, and the aerobic payoff is low.<\/p>\n Even veteran runners may feel little benefit when they return to the bike after spending winter pounding trails and tarmac \u2013 a\u00a0recent study found no improvement in sport-specific performance if running and cycling were used to replace one another.<\/p>\n Why?<\/p>\n Because the mechanics simply don\u2019t translate.<\/p>\n Even the most souplessed pedal stroke is a predominantly concentric (shortening\/pushing) muscle contraction. Meanwhile, running incorporates an eccentric load into a push-pull motion that\u2019s totally alien to even the strongest riders.<\/p>\n Running builds fitness, but it can only be expressed on the bike if you maintain the riding legs.<\/p>\n Riders who want to take up running to avoid the misery of the winter need to consider their longer-term goals.<\/p>\n If you\u2019re in a rush to maintain bike fitness ahead of early-season challenges, look beyond the latest pair of Hokas.<\/p>\n The early run-walk protocols will wipe time off your schedule and do almost nothing for your aerobic capacity.<\/p>\n However, those who gamble by skipping those slightly embarrassing intervals are running toward injury.<\/p>\n Jayco-AlUla team trainer Peter Leo said the inefficiency of \u201clearning\u201d to run should give riders pause.<\/p>\n \u201cI really encourage cross sports to my athletes, but you\u2019ve got to just be careful how you use running,\u201d Leo told Velo<\/em>. \u201cYou don\u2019t want to pick up any kind of overuse injury from under-preparation, or doing too much when the body is not ready.<\/p>\n \u201cThat means we have to introduce running really slowly. And that means a rider has to consider their priorities. Is running really the best use of their time?\u201d<\/p>\n Instead, both Leo and Spragg nudge riders away from running and toward lower-impact, bigger-benefit cross-training modalities.<\/p>\n Cross-country skiing, skimo, hiking, or more time in the weight room will maintain some aerobic base, introduce skeletal loading (more on that later)<\/em>, and satisfy endorphin cravings \u2013 all while taking a break from the bike.<\/p>\n \u201cI think all riders should consider why they take an off-season. It\u2019s a time to rest and not to overtrain, and definitely not to get injured,\u201d Leo said. \u201cThe whole point of riders taking a break is to help them be better riders when they return \u2013 especially the pros.\u201d<\/p>\n Leo\u2019s point applies equally to WorldTour superstars and riders with ambitions for the new year.<\/p>\n If you want to come back to the bike fresh and strong, don\u2019t go sprinting around your local parkrun. If running a marathon is part of some lifelong ambition, lace up, follow a proper training program, and be very patient.<\/p>\n Taking the safe route into running via a slow, steady build of run-walk workouts can be a drag for accomplished riders.<\/p>\n But investing that time can pay off with significant long-term rewards.<\/p>\n Even a minimal year-long running program that supplements a cycling plan will maintain the muscular adaptations of both sports and allow an easy pivot into running on the descent into winter.<\/p>\n Running can be a cyclist\u2019s best friend when the weather is filthy, or the bike is busted.<\/p>\n The outsize aerobic effect of running makes it a wildly effective way to build fitness ready to be translated to the bike.<\/p>\n \u201cRunning is a much more efficient use of time in terms of metabolic adaptation,\u201d Leo said. \u201cIf an athlete is suitably adapted to running, it can be a great option for those short on time.\u201d<\/p>\n \u201cRunning has a much higher \u2018cost\u2019 than cycling,\u201d Leo explained. \u201cYou have the central component and responses around your lungs and your cardiovascular system, but running also incorporates the peripheral system. There\u2019s a much higher mechanical impact on your body, on your bones, on your tendons, and a stronger response for general muscle recovery.\u201d<\/p>\n But remember: A 10km personal best will only translate to an FTP personal best if running supplements<\/em>, rather than replaces<\/em>, the bike.<\/p>\n But wait \u2013 what about bone health?<\/p>\n Running is often pushed as a way for cyclists to strengthen a skeleton that\u2019s been weakened by the sport\u2019s huge energy demands and lack of mechanical loading.<\/p>\n But that doesn\u2019t mean running is a mandatory requirement to endure every winter. Other loading activities are available to safeguard against low bone density.<\/p>\n Strength training protects against injury, builds power, and<\/em> strengthens bones. It should be non-negotiable for riders of any training volume and ambition. Failing that, plyometrics (i.e., jumping) is proven to be effective in triggering skeletal adaptation.<\/p>\n Spragg at Tudor Pro Cycling added that, for pros, bone density might be less of a concern than it once was.<\/p>\n Doomladen studies that suggested \u201cone season in professional cycling is enough to negatively affect bone health\u201d might no longer be relevant in an era where the peloton embraces the weight room and crushes carbs.<\/p>\n \u201cA lot of the bone density research was done on a cohort of cyclists that were probably chronically under-fueling,\u201d Spragg said. \u201cIf you look at how we\u2019re fueling riders now compared to before, it\u2019s very different.<\/p>\n \u201cObviously, loading a bone is super important and no one\u2019s questioning that,\u201d Spragg continued. \u201cBut I would hypothesize that it\u2019s not as bad as it was because of the fueling side of things. Also, a lot of our guys do regular strength training now, which really helps with bone density and ligament health.\u201d<\/p>\n Spragg\u2019s theory aligns with prevailing wisdom on bone health.<\/p>\n Running doesn\u2019t need to be part of a bone-building regimen, provided the diet adequately supports training load and the weekly program includes some loading.<\/p>\n If you want to start running, our friends at Run by Outside<\/em> have a fantastic beginner program here.<\/p>\n Note that the first four weeks are loaded with potentially frustrating run-walk workouts. After that, volume progresses at only 10 percent per week.<\/p>\n That\u2019s to say, \u201clearning\u201d to run is a long-term investment. Don\u2019t expect to be blasting Boston or London Marathon by April 2027 if you\u2019ve never run further than the bus stop.<\/p>\n And above all, remember \u2013 if you want to be a better bike rider, you\u2019ve got to keep riding your bike, no matter how fast you can run.<\/p>\n<\/div>\n [analyse_source url=”https:\/\/velo.outsideonline.com\/road\/road-training\/running-for-cyclists-how-to-cross-train-for-fitness-and-not-catastrophic-injury\/”]<\/p>\n","protected":false},"excerpt":{"rendered":" [analyse_image type=”featured” src=”https:\/\/velo-cdn.outsideonline.com\/wp-content\/uploads\/2026\/11\/run-2.jpg”] Updated November 6, 2026 09:46AM Nothing screams \u201coff-season\u201d more than when pro cyclists start popping crazy running performances into your Strava feed. Whether it\u2019s Mathieu van der Poel blasting 10Ks while nose-breathing or Andreas Leknessund and Alexys Brunel obliterating half- and full-marathon races, the ride-to-run pivot is as seasonal as pumpkin-flavored everything. […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-2242483","post","type-post","status-publish","format-standard","hentry","category-politics"],"_links":{"self":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/posts\/2242483","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2242483"}],"version-history":[{"count":0,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/posts\/2242483\/revisions"}],"wp:attachment":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2242483"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2242483"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2242483"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Pro cycling\u2019s off-season is a pro cyclist\u2019s run season<\/h2>\n
Pro cyclists: Big engine, weak chassis<\/h2>\n
![\"Former](\"https:\/\/velo-cdn.outsideonline.com\/wp-content\/uploads\/2026\/11\/Tom-Dumoulin-NYC-Marathon-1200x675.jpg?width=3840&auto=webp&quality=75&fit=cover\")
Why a new running habit won\u2019t make you ride faster<\/h2>\n
![](\"https:\/\/velo-cdn.outsideonline.com\/wp-content\/uploads\/2026\/11\/GettyImages-2300934145-1200x675.jpg?width=3840&auto=webp&quality=75&fit=cover\")
Why do you want to start running, really?<\/h2>\n
![](\"https:\/\/velo-cdn.outsideonline.com\/wp-content\/uploads\/2026\/11\/Z8B_3981-1200x835.jpg?width=3840&auto=webp&quality=75&fit=cover\")
Patience in running can deliver a payoff to riding<\/h2>\n
![\"A](\"https:\/\/velo-cdn.outsideonline.com\/wp-content\/uploads\/2026\/11\/GettyImages-2255947217-1200x800.jpg?width=3840&auto=webp&quality=75&fit=cover\")
Running is not the only solution to low bone density<\/h2>\n
![\"All](\"https:\/\/velo-cdn.outsideonline.com\/wp-content\/uploads\/2026\/11\/GettyImages-982408670-1200x800.jpg?width=3840&auto=webp&quality=75&fit=cover\")
How to start running this winter<\/h2>\n