Putting your running shoes back on during the cycling off-season: how to manage the transition well

The off-season break in cycling, often in October or November, is a crucial period for recovery, but it also offers an ideal opportunity to diversify one’s training. One of the best ways to do this is to put on running shoes again. Be careful, however; it is essential to proceed with a progressive and measured approach. Here are some tips for incorporating running during this period without risking injury and maximizing the benefits.

Running is an excellent way to maintain physical fitness during the cycling off-season.

The benefits of running for cyclists

Incorporating running during the off-season has several advantages. First, it allows for varied stimuli and engages muscle groups that are not always used during pedaling, particularly stabilizing and postural muscles. This improves overall resistance and strengthens joints, especially ankles and knees.

Additionally, running engages the cardiovascular system differently, which can offer a boost in endurance and a better ability to recover during bike rides. It is also an excellent way to maintain good physical condition during winter, when long outdoor rides are more complicated due to cold and bad weather.

When to start?

The transition between the end of the cycling season and the resumption of a sport like running should not be too quick. After months of intense effort on the bike, the body needs rest. It is often recommended to take one to two weeks of complete recovery after the end of the season. This means no intense training, or even no physical activity in the first few days, to allow muscles, tendons, and joints to regenerate.

After this rest phase, running can be an excellent way to restart gently, but be careful not to immediately try to regain sensations or training volumes similar to those of the cycling season. The muscular and joint impact is much greater in running than in cycling. The muscles are not engaged in the same way, and the mechanical stress is much stronger with running. Therefore, you must forget your usual benchmarks and adopt a very progressive approach.

Being able to talk while running is a good way to control the intensity of the effort.

How to start?

A cyclist who wants to start running must absolutely set realistic and cautious goals. The common mistake is to think that the endurance gained on the bike can be directly transferred to running. While the cardiovascular system may indeed be well-trained, the musculoskeletal system is not at all accustomed to the impact that running imposes.

How to start running without getting injured?

The ideal is to start with short sessions, alternating walking and running. Here is a simple and effective protocol for the first outings:

Starting protocol over 2 weeks:

Day 1: 10 minutes of effort alternating 30 seconds of very slow running and 30 seconds of walking (10 repetitions).
Day 4: 20 minutes of effort, with 10 x 1 minute of running followed by 1 minute of walking.
Day 7: 20 minutes of effort, alternating 4 x 4 minutes of running with 1 minute of walking between each set.
Day 10: 20 minutes of effort, with 2 x 8 minutes of running and 2 minutes of walking between the two segments.
Day 13: 20 minutes of continuous running.
Day 15: 30 minutes of continuous running.

Progression: then increase the running duration by 5 minutes every two days until you stabilize at 50 minutes of running without a break, always at low intensity. The goal at this stage is to build a solid base without trying to speed up.

By following the described protocol, you will reach 50 minutes of continuous running after approximately 8 additional days from Day 15.

Here is an estimated schedule:

Day 17: 35 minutes of continuous running
Day 19: 40 minutes of continuous running
Day 21: 45 minutes of continuous running
Day 23: 50 minutes of continuous running

So, by Day 23, you should be able to run 50 minutes continuously without a break, while maintaining a very moderate intensity.

The goal here is to gradually accustom the muscles, tendons, and joints to running without overloading them. This method allows you to resume gently while minimizing the risk of injuries (tendinitis, muscle pain, etc.).

Over the following weeks, you can perhaps start thinking about intensity exercises, but that will be the subject of another article. The important thing at this stage is not to try to increase distances or speed too quickly.

Can you be good at both running and cycling?

When to stop or reduce?

This transition period can extend until January. From then on, the priority generally returns to cycling, and it may be wise to reduce running. That said, it is not necessary to stop it completely. Some professional riders, like Wout van Aert, Tom Pidcock, or even former champion Jacky Durand, incorporate a light weekly jog throughout the cycling season. Why? To maintain a minimum of mobility and muscle tone in the lower body.

Some cyclists continue to run lightly during the season.

Suggestion for integration during the cycling season:

A short jog of 20 to 30 minutes, at a very slow pace, can be incorporated once a week, for example on Monday, a day generally reserved for active recovery. This helps maintain some muscle flexibility without encroaching on cycling preparation.

Cyclists, take care of your bones!

In conclusion

Running can be a valuable ally during the cycling off-season, provided you respect a truly gentle progression — don’t start as if you’re on a time trial to beat. Here, there’s no need to accumulate kilometers like on the bike, but rather to vary the pleasures while allowing the body to actively regenerate. Remember, the key to success lies in patience: it’s better to do a little less and stay on your feet than to burn out from the start! By integrating this approach intelligently, you will come back stronger for the next season, ready to pedal like never before.

=> All our Coaching articles