Training

4 Reasons Spinning is Great for Runners

The ultimate in high-energy, high intensity fitness workouts, spinning is now a staple class of every gym. But can it also benefit running performance? It goes without saying that the best activity for improving running performance is, unsurprisingly, running - but spinning can be a great way to mix up your training, get a high intensity, high calorie burn workout, while boosting running performance and reducing the risk of burnout. Here's why.

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1. ULTRA HIGH INTENSITY TRAINING

Spinning is essentially interval training, delivering a huge cardiovascular boost and massive calorie burn as you change position, resistance and pedal speed. You can expect to burn up to 600 calories in a single session, and because spinning simultaneously works some of the largest muscle groups in the body, it has a greater metabolic effect - meaning calories are not only burned during your workout, but for an extended period afterwards.

As you mimic the fast sprints and tough hill climbs of an outdoor cycle ride, you're also activating both your slow and fast twitch muscle fibres and training both your aerobic and anaerobic systems, helping develop endurance and the ability to run stronger, faster.

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2. REDUCED IMPACT, REDUCED RISK OF INJURY

Importantly, spinning gives runners a break from high impact pavement pounding, and reduces the risk of overuse injuries while still delivering a high intensity workout. So, by integrating one or two weekly spin sessions into your training schedule, you're getting the benefits of a high intensity session, while taking the load off your legs. This is particularly useful if you've scheduled a hard run, but find yourself with a minor niggle or tight muscles. Spinning is also a great option for maintaining cardiovascular fitness while in injury rehab.

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3. SPINNING STRENGTHENS LEGS

Pedalling against resistance works the leg muscles harder than during a running stride, in particular conditioning the quads and hamstrings, resulting in greater muscle power and as a result, better running economy. This is particularly good for runners living in flat areas who struggle to get in hill training to develop leg strength. Spinning also strengthens and conditions different and weaker muscle groups, helping to correct muscle imbalances, and reducing the risk of injury.

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4. REDUCED RISK OF BURNOUT

As well as reducing the burden of repetitive physical impact, mixing up your routine to include a spin class can help to reduce training monotony and mental burnout. An invigorating spin session with the extra motivation of an instructor and classmates, set against the backdrop of a high tempo, high-energy soundtrack can give you a much needed mental boost and re-energise your training - with all the benefits of a high intensity workout.

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THE BOTTOM LINE?

Nothing improves running performance better than running. Fact. That means you shouldn't be replacing your key running sessions with spin. But, as part of an integrated training plan, spinning once or twice a week can enhance your training by delivering a low impact, but effective workout that complements your running, as well as being a great way of maintaining cardiovascular fitness if you're in injury rehab. Fancy giving it a try? Check out our Guide to Spinning 

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