Apologies as i bet this has been asked many times over. My cycling is predominantly indoor these days: TR and Zwift races. This means I find zone2 to be no fun and really boring! I used to be a runner and I loved the long sunday jog, though.
What is lost and what stays the same if I switch from a zone2 workout for a zone2 jog? e.g., shifting from 90-120mins of z2 on the bike to a 90-120min HR-tracked z2 jog/walk? I can tell you that what will be gained is sheer FUN and just having a good mental headspace that day. (z2 on the trainer makes me want to throw it with the trash the next week.)
From a cardio perspective, I think it would be similar since I’d train this all to my HR zones (for running at least). But I don’t know if it means anything re muscles, form, etc.
I used to be a runner, so making the switch might be easier for me than others, and I know how to not over-train into injury when running.
Some key notes:
my training right now is generally 5-6 hours a week, 5-6 days a week. Some sessions are 45 mins, some are 90-120 mins, based on the kind of workout. one of those days is a sweet spot session on the bike followed by a 30-min jog.
I would shift one day’s long z2 from the bike to the jog, HR-tracked. I’d probably ditch the 30min jog noted above.
I’m an amateur enthusiast. I do this for fun and staying fit, and some type2-fun on a weekly zwift race that I never lose sleep over. I’m not looking to contend in an outdoor event. At most, I look to best PB’s as opposed to other people.
If you can do it with no consequences in terms of injury or fatigue (I couldn’t - I need to build up really gradually to running that long without injuring myself and/or having a big impact on cycling for several days afterwards) and you’ll enjoy it more then I’d say go for it. Sounds like it will be better for your mood, there are benefits to overall health including bone density from doing load bearing exercise. And you’ll get similar cardio benefits. A lot or maybe even most of the pros these days run or do other forms of cross training in winter to maintain the base while getting some variety.
Fair question! My vision has deteriorated and I’m not comfortable riding outside at the moment. Running isn’t so bad given lower speeds and trails. For the bike, it’s a different matter. The trainer has been a godsend in that respect..
I’m in a similar boat. I’ve been predominantly a trail runner for years and now getting back into cycling.
I would personally not switch like for like ito time. Even though I have running legs, an hour zone 2 on bike is easier than even a 45 min (flat road) run. Running takes a bit more toll on the legs - again, that’s just for me.
What I do like about it, is that running helps me get stronger for the bike - and it is always a nice alternative to have!
I go run on zone 2 days very often. For me it’s about overall improvement. I have an A race (MTB) coming up - and after that I might even consider switching to a triathlon based program, just to have some runs included by default.
I’ve been doing this for about half a year, very slowly increasing my time or adding in some intervals, but mostly just doing easy runs for the physical and mental benefits of getting outside. I too feel that an easy run takes more out of me than an easy ride, but it also give backs in spades from the time outdoors.
If you’re not racing or training for anything in particular, but just looking to be healthy, I see no issue in doing whatever form of exercise motivates you to workout, with the caveat of doing it safely.
I’ve had the same experience, running in zone 2 feels way tougher than cycling, even at a slower pace. For me, an hour on the bike is much easier to recover from than even 40 - 45 minutes of running. That said, I think the two complement each other really well. Running gives me a different kind of strength and resilience that transfers back to the bike. If I’m traveling without access to cycling, I’ll happily swap in some zone 2 runs, it’s not a perfect one-to-one, but it keeps fitness and variety up.
I’m sorry, I can’t answer the question but I’m a cyclist that is trail running curious. I would start very very carefully and slowly, but the responses here make me wonder? How long of a Z2 run do you think is fairly equivalent to a one hour Z2 ride? Everyone seems to be saying 45 minute run is harder than 60 on the bike, so maybe a 30 minute run?
That is about right from my pov. Also, running puts more stress on joints due to impact, so more likely to get injured over repetitive training. I try to do 80% bike 20% or less running just to minimize injuries. Bike helps me build cardio and endurance.
I just started trying to run again. Gawd does it suck!
My heel where the achilles attaches has been getting inflamed from just short runs. I had an old injury there so I’ve started doing my old PT exercises for it, massaging it, and I got a new pair of shoes. I have some hope.
The problem is that as a cyclist, your endurance athlete body thinks it can run much farther than your totally untrained knees, calves, feet, etc. are ready for. Your lungs, heart, and brain are going to say, “this is easy. I can go farther and faster”, and that often leads to stress injuries from your weight pounding down.
I’m not much of a runner, and I’m in my 50s, but I’ve been injured from running in the past, so I take it super super easy and just enjoy being in nature most of the time. When I first started, the plan I was on had me doing things like 4 mins easy run/ 2 mins walk, for 30 mins or something like that. Then added a few mins to the intervals or total time, reduced walk time, etc. That can be a frustratingly slow progression, but it did help me avoid injury. There’s an old saying that “there are 2 kinds of runners, those who are injured and those who are going to be injured”. That’s extreme, but it really emphasizes that caution is important.
I’d make sure you have a shoe with a decent drop. I run in altras, most of which are zero drop. 100% not a shoe for people with Achilles issues as they stretch it out more.
100%, I agree with everything you wrote. Just got back from my first attempt at running. Now that Leadville is over, I can risk the injury since there are no more races I care about. This was on soft dirt trails, I walked for about a mile briskly to warm up, then jogged lightly two minutes on two minutes walking. I did that six times so only 12 minutes of light jogging broken up evenly with walking. I’m not going to let my cardio write checks my legs can’t cash. Then I walked out the last 20 minutes or so.
I agree with this 100% In some respects, nothing seems easier than running. Left foot, right foot, increase speed, repeat. A lot of people injure themselves because it seems so simple. I mean, it is, but it can lead to an injury fairly quick, too.
Thank you! For the record, I’ve been doing this over the summer now. I think reading all these comment, I should clarify I’m probably doing more of a “z1/z2” job since I’m tracking it by running HR zones religiously just so I don’t kill myself, and a low z2 is a high z1 in the end. At any rate, I think I’m going to keep doing this, at least until the weather turns cold again. Cheers
From the standpoint of runners trying to cross-train, I’ve heard estimates between 1.5:1 and 3:1 bike:run equivalency. But this ignores impact loading as discussed elsewhere ITT.
Age 62, used to do Triathlons in the 80’s/90’s. neglected running mostly till last summer. It took me a full 4 months to not keep pulling something at the back of lower legs.
I believe what stopped the injuries were compression socks but who knows if it was just coincidence, as soon as I started wearing them no more injury!
Took me many more months to run without them on but so far so good.
If you’re trying to have fun and stay fit, I am all for swapping out an Endurance ride for a jog/walk.
You’re still be developing aerobic capacity, but you’ll indeed be exercising different muscles, and jogging can take a bigger toll than riding, so taking it slowly is key.
Also, our fatigue management system will take these jog/walks into account, so your plan will stay in sync.
