Yes, spinning is used by many runners to develop their running strength and capability and proved to be giving them positive results. This article then will try to explain how this happens. There will also be a sample spinning workout which you can use for your cross-training exercises.

Spinning Strengthening the Legs Muscles

If there is one obvious reason why spinning is good cross-training for runners is the fact that spinning makes the legs stronger than running itself. In the act of spinning, it takes a lot more effort and strength coming from leg muscles to spin the pedal than exerting muscle effort when running. (Though, running can also strengthen legs muscles especially when climbing up hill.)

When the legs are strengthened by spinning, this can lead to effective running economy, which is the ability to utilize air and oxygen efficiently. This can result for the runner to have improved endurance and speed. This conclusion is supported by recent studies that suggested that spinning/cycling helps in improved runners’ finish in 10K and 5K by about 9% and 3% respectively.

Spinning Trains the Aerobic and Anaerobic Systems

In a spinning session, the individual usually changes the intensity and cadence of his pedaling. He or she also makes a variation of his or her position such as sitting or standing while spinning. This mimics the challenges one normally experiences when cycling outdoors. During this workout, both the aerobic and anaerobic systems are trained and developed.

When the individual is spinning in a seated position, he or she is utilizing the slow-twitch muscle fibers while performing a steady spinning cadence. This make for the proper utilization of air and oxygen in the body which also makes for developing endurance. Likewise, when spinning in high intensity, the fast-twitch muscles fibers are utilized and the anaerobic system is also developed.

What this results to for the runner is that both their aerobic and anaerobic systems are fully developed. This makes him or her develop longer endurance when running in marathons where he or she can also finish strong and fast.

Efficiency in Pedal Cadence Means Powerful Running

Throughout the spinning session, the individual masters his efficiency in pedal cadence. When the session aims to mimic a hill climb, the practitioner goes for slow but powerful and intense spinning. Likewise, when the spinning mimics rolling hills, he or she spins steady. This efficiency in pedal cadence results to powerful running.

The explanation for this is the correlation of pedal cadence with foot strike cadence. The higher the former means also higher in terms of the latter. When this happens the runner improves his or her foot strike cadence, the runner then becomes faster and therefore gets less contact with the ground. This can only mean less impact for the runner while at the same time minimizing the probability of suffering from an injury.

Spinning Makes You Leaner

Runners are usually known for their fit and lean bodies yet this can come with difficulty for some, especially women who have problems with weight control. Hard that they may try to be lean and become faster, these women usually encounter trouble in this aspect. Spinning actually address this problem since pedaling will work the strong group muscles of the body. What happens from this is high calorie burn that lasts beyond the actual workout.

Spinning Cross-training Workout for Runners

We have already discussed scientific and personal testaments as to why spinning can be a great cross-training for running.  Now let’s look at how a spinning workout can be helpful to a runner. This spinning workout is primarily designed to mimic for hill drills, rolling hills, and flat road. This will strengthen the legs muscles while at the same time improve pedal stroke cadence which can assist you developing powerful running cadence.

• Intensity – moderate
• Equipment – a spin bike
• Total Time – 30 minutes

Conclusion

Given that spinning is great training for cycling, it can also be great cross-training for running. Numerous testimonial accounts from runners who used it as their cross-training.  Results from scientific studies attest that spinning indeed can improve runner’s performance. It is a fact that spinning makes the leg muscles stronger. Furthermore, spinning develops not just the aerobic and anaerobic systems of the body but also improve the foot strike cadence of runners. Any serious runner then should not hesitate to use spinning as their cross-training in improving their performance.

You're reading How Spinning Can be a Cross-training for Runners by Samantha, originally posted on SpinBikeLab.com. If you've enjoyed this post, be sure to follow Samantha on Facebook, Twitter, and Google+!

Spinning and cycling share a lot in common, but there’s one important difference. While both activities involve pedaling away on two wheels for exercise purposes (and sometimes even fun), the key difference between them lies with where you do this: indoor vs outdoor bike riding!
The best way I’ve found to know if spinning is right for me or not? Just ask myself – would my favorite competitor ever ride an indoorspaced bike race?? If so then she might be more likely than most people who don’t live near enough large cities offer much opportunities outdoors anymore due their proximity from each other plus safety

What Is Spinning?

Spinning entails the need of a stationary indoor bike far different from the usual mountain bikes, road bikes or triathlon bikes. Spin bikes normally has a flywheel weighting 13-18 kilogram and by which mimic the same feeling when you use a bike. Spin bikes usually has dials so you can set up the resistance level which mimics the traction of the road when you pedal. In a spinning class, for example, instructors give instructions to participants how to set their spin bikes to mimic the same feeling of cycling outdoors. Examples of these are challenges of a hill climb and even bumps. When spinners do this, they can take the normal sitting position or stand while pedaling.

Studies on Cardiovascular Health Benefits

On the aspect of cardiovascular fitness, spinning gets a better grade than cycling. According from one study by the American Council on Exercise, spinning can give you a workout that far exceeds your minimum heart rate requirement. Based on this study, spinners usually work near of reaching their maximum heart rate. Compared with cycling, only those who are professional and serious cyclists can achieve this since ordinary cyclists do not work this hard since they just cruise on the road.

Yet, there is also a study published in the Journal of Strength and Conditioning Research stating that cycling can burn you more calories compared with spinning indoor. The study was conducted with a group of cyclists who were told to exert the same effort that they put in when they ride outdoor during an indoor test. The result revealed that even though the feeling of toughness while riding was there, and even though the cyclists had a high heart rate, the exerted effort was still less than 24% compared while cycling outdoors.

How Do Spinning and Cycling Makes You Fit

Understanding that these two activities make you fit, spinning and cycling have different fitness outcomes. In spinning, your hamstring works harder considering you cannot cruise your way during the workout. Furthermore, the weight of the flywheel makes the hamstring work extra hard.

Yet, cycling proves to make you fit better. Cycling can bring general or overall lower body muscles a real workout since you need to balance the bike and maneuver it on the road. In cycling, you also have to use your thighs, hamstring, quads, calves, glutes, and shins.

Differences in Convenience and Logistics

Since spinning is done indoors, it gives a lot more convenience. You can buy a spin bike and do spinning in right in your house. Spinning in a class is convenient and motivating. The logistics of spinning is also easy since you only need to wear comfortable clothes and regular (or cycling) shoes. You don’t even have to wear a helmet since you will just stay in one place.

This is different from cycling wherein there are a lot of things you have to consider and take note of. Since you are going to bike outdoors, you need to plan your route. You must also schedule your activity according to the weather so you will not get caught up in the rain while cycling. Furthermore, the possibility of a flat tire and crashing is always there when you are on the road.  That means you need to know how to change a tire. Lastly, you also have to deal with stoplights, pedestrians, traffic, vehicles, and a lot more.

Spinning as Cross Training for Cycling

Spinning may look like a rival to cycling at first glance, yet this form of workout can also be a means for improving your cycling proficiency – spinning in the first place was invented by Johnny Goldberg who was a professional cyclist himself. It can be used to work on aspects of road cycling to improve fitness and technique.

First, you can improve your pedal stroke. With the spin bike’s flywheel you can learn how to smoothen your pedal stroke and at the same time strengthen your leg muscles. Spinning can also give you cycling training without having to worry about traffic, weather, traffic lights, potholes, glass in the road and pedestrians. Spinning programs usually will teach you how to prepare in dealing with hill climbs and other hurdles you will face in actual road cycling.

Conclusion

Spinning may come as a new or trendy type of workout for beginners that the question “what’s the difference between Spinning and Cycling”. The two activities may share similarities since they both use pedaling as a form to exercise. And they share differences in terms of health benefits, fitness results and conveniences on the part of the individual. One of the most outstanding advantages of spinning is that doing it can make you reach a higher heart rate and extensively strengthen your hamstrings and thigh muscles.  Spinning can also be used as a cross-training for cycling. It was developed in the first place by a professional cyclist to improve your cycling proficiency.

In a nutshell, the two workouts share similarities and differences, yet they can also work together to make you fit and healthy.

You're reading What’s The Difference Between Spinning and Cycling? by Samantha, originally posted on SpinBikeLab.com. If you've enjoyed this post, be sure to follow Samantha on Facebook, Twitter, and Google+!