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I had shin stress fractures in both legs from running too much when I was 20. The doctor I saw said that I could not run for a minimum of 6 weeks. I could only swim or bike. It was this cross training regime that got me started in triathlon later.
This concept cross training emerged in the 1980s along with the popularity of triathlon. Earlier studies reported that performance in a primary sport can be maintained despite reductions in volume of the primary sport by training in a variety of sports. These findings suggest potential crossover effects between endurance training modalities. Are these findings still relevant?
The following systematic review by Menges et al (2026) compared the effects of running only and cycling only training interventions to evaluate cross training transfer to sport specific VO2 max and running performance.
The authors found 7 studies with intervention durations of at least 4 weeks. These were run only training with cycling only or combined running-cycling interventions. Outcomes included VO2 max assessed on a treadmill or cycle ergometer as well as running time trial performance for 1 mile, 3000m and 5000m.
So does cross training on a bike help running performance? This meta-analysis suggests it does. The subjects who performed run only, bike only or combined running and cycling training performed similarly in the 1 mile, 3000m and 5000m time trials. They also had improved VO2 max values regardless of testing method (treadmill or cycle ergometer).
Cycling engages the quadriceps and gluteus maximus muscles in ways that running does not. When the muscles get stronger, it helps improve running economy and power (especially in hilly races).
Instead of running twice a day, you can take away some of the extra strain on the legs by cycling (or even training on the elliptical machine) without the repetitive impact forces of running. This is especially beneficial during recovery periods or for runners prone to injuries.
Cycling is low impact which is great for your joints. However, it does little to help your bone density. Running on the other hand has impact loading that helps to maintain or even increase bone strength which is great for older athletes.
The findings should be interpreted with some caution since there were limited studies (7) and the fairly short training period.
For shorter distances up to 5 km at least, there may not be any differences but in a longer event like the marathon, you still need to run since the run muscles will not used as much while cycling. Biking can definitely help the aerobic fitness but not the specific leg muscles, and running performance may decline.
Running and cycling can actively enhance each other when integrated carefully. If you're a runner looking to improve your endurance without extra impact or a cyclist looking for stronger stabilizing muscles, cross training helps.
The key is balancing both to meet your specific training goals while avoiding overuse injuries.
The principle of specificity suggests that cross training can offer general fitness benefits, the most significant performances are achieved through sport specific training. Before Sabastian Sawe broke the 2 hour barrier for the marathon, he was running in excess of 200 km a week in the 6 weeks leading up to London, with a maximum of 241 km (150 miles).
So, runners and cyclists should incorporate cross training as a supplementary activity rather than a replacement for their primary sport.
References
Menges T, Dindorf C, Dully J et al (2026). Cross-Training Between Rnning And Cycling: Effects On VO2 Max And Running Performance- A Systematic Review And Meta-Analysis. Front Sp Act Living. 8: 1843803. DOI: 10,3389/fspor.2026.1843803
Tanaka H. (1994). Effects Of Cross-Training. Sports Med. 18: 330-339. DOI: 10.2165/00007256-199418050-00005
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