As training on an exercise bike can increase the running speed

It turns out that to run faster, not necessarily to focus only on the specific running workouts that develop and improve the quality of your speed. Some components of cross-training can help you, but at the same time to diversify the training plan. For example, recent studies show that some cross training can be replaced by bicycle, and it is almost a triathlon. ;)

So last research in HIIT (high intensity interval training) has shown that to make you a faster runner can not only special running training focused on improving speed, but riding a bike or work on exercise bikes.

Even if you are not very fond of bikes and find them tedious, this option is worth a try. Just 15 minutes right bicycle training will be enough. It is not necessary to sit for hours on the simulator, as do cyclists or triathletes.

The research involved 32 long-distance runners who run at least 25 miles (40 km) per week. For 2 weeks they had to go through a specially prepared program of high-intensity interval training on an exercise bike.

The runners were tested for 3 km on a treadmill, which defined their main running quality. Then, based on these data were divided into four groups: three groups were engaged in exercise bikes in addition to standard training and the athletes of the fourth, control, just continued to engage in their normal schedule without adding bicycle. After completion of the two-week exercise control test was carried out again on a treadmill with a distance of 3 km.

The training consisted of six sessions. Each participant completed the 10-second interval at its extreme possibilities (so Pedal fast as you can), but in each group varied while resting between the 10-second approaches. leisure time ranged from 30-80 seconds up to two minutes after each round.

The results showed that the best way to increase the running speed affect high-intensity interval training with short rest.

Groups that are rested for two minutes or 80 seconds, showed little change in running speed characteristics. The control group, in which the training has not been included cycling intervals over the same period did not show any changes in running speed. The group, which made a 30-second rest periods, showed improvement in average of 3% (25 seconds) in his final test on a treadmill at 3 km.

In addition to improving the characteristics of the group cross with 30 seconds rest intervals between, scientists have noted an increased growth performance on pulse. A short period of time to rest not give drivers a full recovery and lower the heart rate up more or less low but this made for each successive interval bicycle simulator More more difficult. Muscles were forced to adapt more quickly to increased loads. As a result, this advantage is affected not only the bike, but also on the running speed of the final test on the treadmill.

The researchers recommend the use of this 15-minute interval bicycle training as cross-training in order to change the load on the feet, and thus not only increase the speed, but also avoid injury. Also it can be used to sustain the running shape while recovering from injury.

This workout, including warm up and cool down, take you only 15 minutes. Two times a week should be sufficient.

(via)