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How does that work? This was exactly the question many running professionals asked themselves when mountain biker Andi Seewald stood on the podium of the Karwendel Run. Surrounded by the elite of mountain running, the man from Lenggries took third place and was called up to the national running team. A few weeks later, the biker won again on his two-wheeler: a new course record at the Salzkammergut Trophy on the notorious A-distance. Astonishment grew: a professional biker who also runs at professional level? Is Seewald a genetic miracle? Sports scientist Clemens Hesse waves it off. Although he is one of Seewald's coaches, the Munich native is not interested in miracles. "Mountain running and biking are similar. Andi has a limited time budget for training, so we have sent him to the mountains more often. But of course, Andi is also a super talent, which is what made the feat possible," explains Hesse and continues: "On the flat, Andi is nowhere near as strong when running, which requires a completely different movement."
Running for bikers - is this the miracle shortcut to getting in shape? The answer to this question can, and indeed must, be yes and no. Running can contribute significantly to increasing maximum oxygen uptake - if you train intensively enough. However, a large part of the musculature is constantly challenged, as unlike cycling or swimming, there are no rolling or gliding phases when running - this can quickly lead to overloading.
As beneficial as running is for endurance training, it can be particularly problematic for beginners. They usually start running too quickly because they don't yet have a feel for speed and exertion. Beginners need to approach the discipline slowly. Whilst the cardiovascular system adapts quickly to the challenges, muscles, ligaments and tendons take much longer to get used to the unfamiliar impact loads and movement sequences.
And this is the crux of the matter, because the tough demands can quickly lead to injuries. As a rule of thumb, beginners should lace up their shoes for a maximum of three 20-30 minute sessions a week in the first month. The amount of running should also not increase by more than 20 per cent each month. Running is also complex and technical. Unlike on a bike, where a fixed path of movement is defined by the pedals, running takes place in free space. This means that any muscular weakness or imbalance can lead to pain or poor economy. Additional strength training and stretching programmes are therefore part of every runner's standard programme.
Hesse also recommends practising your technique or attending a running club. "Here you can quickly eliminate mistakes with a trained eye."
In addition to an effective running style, you also need the right shoe for your foot. Specialist shops can use a video analysis to determine how you walk and use this knowledge to select the orthopaedically correct pairs from their range.
Only those who run well biomechanically are allowed to push themselves - for example with mountain or hill runs, as you will find on the next page. Professional cyclists like Andi Seewald always integrate the latter into their training. "I run throughout the season as I have less time available due to my job. For me, running is a shortcut to improving my form, but the technique has to be right, as you can injure yourself much more quickly than on the bike."
How does that work? Yes, Andi Seewald is currently having to listen to this question again. In mid-December, the biker rode to second place in the Desert Dash extreme marathon in Namibia after 370 kilometres through the desert. At first glance, his training plan doesn't give much indication of his strong biking form: Seewald hardly ever sat on his bike, instead training in running shoes on his local mountain in Lenggries.
THE BENEFITS OF RUNNING TRAINING
Similar movement: Mountain runs have a high transfer effect on biking, the leg muscles are similarly stimulated. If you don't have any hills, you can help yourself with short stair or hill runs.
Little time, great effect: Due to the higher load (more muscles), you can achieve a greater training effect in a short time. If you incorporate intervals, you can effectively increase your maximum oxygen uptake over the winter.
Interview with Imke Oelerich, running coach and triathlete: "Tackle the weak points before increasing the volume!"
What are the main weaknesses of cyclists who start running?
These lie in their strengths: Cyclists have a lot of stamina and can therefore cover long distances. But the motor says nothing about the body. Although bikers may be built for long-term endurance, their muscles, tendons, feet and joints do not cope so well with the strain of running and are prone to injury.
Which weak points do I need to work on specifically?
These are the arches of the feet, the leg axis, the hips and the torso. The former experience much more strain than in cycling. If these shock absorbers are only weakly developed, the knees and hips are strained. The issue of the leg axis is also so relevant because the impact with the ground is particularly difficult for cyclists.
This is an eccentric force, in contrast to the concentric wheel load.
And what about the hips and torso?
The hip flexor muscles are often shortened in bikers. This slows down your effective stride length and puts stress on your spine. And a weak torso causes unnecessary additional movements, which costs energy.
How do I tackle these weaknesses?
It is crucial that you work on these problems first before increasing the volume. It's better to start with 20 minutes of easy trotting instead of immediately stepping on the gas for an hour. With simple strength and stretching exercises (see next page, editor's note) you can get things under control after a few weeks. The amount of running can then be slowly increased. I also advise beginners to run barefoot. If you run for ten minutes a week on a meadow or indoor floor without shoes, you will get your foot muscles in shape.
THE RIGHT RUNNING TECHNIQUE
Appearance: Tread softly, preferably in the midfoot area. If you touch down with your heel, you will run uneconomically and cause injuries (little cushioning). The shoe hits under your centre of gravity, not in front of it.
Posture: Keep your upper body upright and your lumbar spine stretched. Do not make a hollow back, otherwise your upper body will shift backwards and you will place your foot too far forwards.
Arm deployment: The arms swing parallel from the chest to the hips. Do not cross your arms, otherwise your shoulders and torso will rotate and your upper body will become unstable.
Correct frequency: Studies show that runners with 160 or fewer steps per minute have a high susceptibility to injury. Tip: Running watches show the step frequency. On music portals (Spotify etc.) you will find music that has been specially selected according to BPM (beats per minute). Select 165-180 (depending on the type of training).
THE RIGHT UNITS
For beginners: Start with two running sessions in the first week that are no longer than 20 minutes. Subsequently, increase the units to three runs per week and increase the mileage to a maximum of 45 minutes. Start each run with a technique training session that includes heels or cross-strides. You should also carry out strength training (see below).
In the plain: Incorporate changes of pace into your weekly training, such as 2x4 minutes with 20 second intervals. You sprint for 20 seconds and walk for 10 seconds until the four minutes are complete. Another variation: over/under runs once a week. Here you run for 20 minutes, 2 minutes above competition pace (10-km run) and 2 minutes below.
On the mountain: Mountain running is ideal for bikers, whether on short hills or high mountains. On longer climbs, choose a pace that you can maintain for a maximum of one hour. Run for 15 minutes, then run easy for 15 minutes, possibly adding a second interval. On the hill, sprint for 30 seconds and walk at a relaxed pace for one minute. Do the whole thing a maximum of 20 times. Training duration: one hour.
THESE EXERCISES HELP
Foot stability on soft mats: You can perform a variety of exercises on soft mats (e.g. Airex). Start with a simple one-legged stand. Stand up straight and lift one foot with your knee slightly bent. Try to stand on that foot for 30 seconds at first, then switch legs, four repetitions per foot.
Better leg axis: To prevent your knee from making compensatory movements, you should strengthen your leg muscles symmetrically, for example with a lunge. Stand up straight and take a big step forwards until your back knee touches the floor. Then straighten up and lower yourself down again. Three sets of 20 repetitions per leg, 90 seconds rest.
Forearm support for a strong torso: Stand on your forearms in a quadruped position. Stretch your legs backwards one after the other so that your legs, pelvis and upper body form a line. Tense your core muscles and pull your belly button slightly inwards towards your spine. Hold the position for 30 seconds and repeat four times. Pause for 90 seconds.
Open hip: The front thigh and hip muscles are often shortened, which causes problems in the lumbar spine. Lie flat on your stomach with your forehead resting on your left hand. Now pull your right foot towards your bottom with your right hand, keeping your left leg stretched out. Hold each leg for one minute twice.
CAUTION PROBLEM POINTS
Big engine, weak body: this is how you can describe cyclists who take up running. What bikers need to pay particular attention to and which exercises keep classic problems at bay.
1ST KNIE
The knee is a hinge joint that prefers to only move forwards and backwards. Due to weak arches or muscular imbalances in bikers, the knee often bends inwards. This causes pain. Leg axis and foot muscle training (e.g. barefoot running) can help. Insoles can provide additional support for the arch of the foot, but should not be used as a substitute for foot muscle training.
2. ACHILLES TENDON
When running, around three times the body weight acts on tendons and joints. This is hard on cycling bodies and quickly leads to overloading - including the Achilles tendon. This is usually shortened in cyclists and tends to be overloaded during fast and long runs. A stretching programme and a drop in the running shoe can help. In everyday life, shoes without a drop can provide a good stretching stimulus.
3. SPIRAL COLUMN
A good running technique protects the spine, but it takes time to learn. The shortened hip flexors of cyclists in particular put the spine in an unfavourable cushioning position (cyclists are often referred to as seated runners). In addition, shearing movements can put stress on the spine due to weak core muscles. Therefore: stretch regularly and strengthen your core.
THE RIGHT RUNNING SHOE
Knee pain, foot cramps, tendon irritation: With the right shoes, you can walk more healthily.
Anyone starting to run cannot avoid a running analysis. This shows how the foot is positioned and which shoe offers sufficient stability. If you invest the time and money, you will run more injury-free. You need to ask yourself the following questions:
- Where do I run? Asphalt, park or trail?
- How heavy am I? The body weight influences the required damping.
- Anatomical problems? Foot malpositions require special shoes. A suitable shoe can counteract classic overpronation, for example.
1st detonation: The drop is the difference in height between the heel and forefoot. If you run a lot on hills, try more drop, just like with short Achilles tendons. However, the aim should be to get by with less drop, as this creates a natural running pattern. On flat terrain, raising the heel can lead to problems with the shin (periostitis).
2. damping: Go for shoes that have enough cushioning. Due to weak arches, shoes with too little cushioning can quickly cause pain in the joints.
3rd sole: Trail running shoes have a grippier sole and also offer good grip off-road. However, the cushioning is usually weaker, as you run more on the forefoot on trails.
4. width: Running involves completely different forces than walking or cycling. Conversely, this means that the shoe must fit perfectly. A shoe that is too tight will cause blisters. When you try on a shoe, nothing should pinch.
Wattmeter for running from Stryd
The small company Stryd has built a watt meter for running. The footpod works reliably with Garmin and Suunto devices or smartphones and enables targeted training - similar to cycling. At 199 dollars, the device is well within the price range >> e.g. at Sport Schuster available.
