Hot On The TRail
Running for the benefit of the bike.
Most cyclists I know run only if their butts are on fire. It's always the same excuses: "Running sucks" and "Running hurts riding." Untrue and untrue - especially if you take your running off road.
Trail running is beautiful, exhilarating, good for you and cycling specific. When you hoof it up hills, your quads work as if you were pedaling, making you stronger for climbs and sprints. Like a solid stock, running pays huge dividends for your investment. In a 30-minute trail run, you can build your cardiovascular base and stimulate bone growth. Because trails are softer than cement or asphalt, your joints are spared the pounding of road running.
Instead of moping on those days you can't ride, lace up and hit the dirt for a 30-minute run. And always stretch when you're done because running, especially when you're not used to it, makes muscles tight. If you're a newbie, follow this schedule:
Weeks 1-2: Run 2 to 3 minutes then walk 1 minute, for a total of 30 minutes.
Weeks 2-8: Gradually lengthen the time running and shorten the time walking until you are running most, if not all, of the 30 minutes.
Weeks 8+: Find more challenging terrain and add hill repeats, sprinting up an incline then jogging back down.
Selene Yeager, a certified strength and conditioning coach, runs about three times a week--but rides lots more. For more info on trail running, check out Runner's World Complete Guide to Trail Running.