Will running improve (or harm) my riding?

I love to run, my running partner never really got the hang of cycling:

My 2p worth: If you're not racing there's no need to worry about the marginal benefits/disbenefits of running (or any other activity for that matter).

I did a bit of running over the winter to establish a little bit of conditioning for CX as I found even short running sections really took it out of me. I think it helped. I won't run much for the next few months, maybe just the odd jog if I'm out of town for work without my bike, but I will start to build in short runs in preparation for CX season from late summer ish onwards.

Runnings fine as long as you don't add swimming and become a triathlete.

Cross training is always good! You should definitely give it a go if you're already thinking you might like it.

Like somebody else already said, you should ease yourself in and build up slowly -- if you're a strong cyclist the temptation will be to go out and use your anaerobic capacity to smash running too, but you need to let your muscles/frame adapt. Very soon you'll pick up speed and if you stay injury free you'll really enjoy it.

I think you'll notice a difference on the bike too -- because all of the stabilising muscles around the tops of your thighs and torso will become stronger. Also, standing up on the pedals to accelerate up hill is far easier thanks to running fitness.

The main downside is finding enough spare time to fit in the running as well as cycling and everything else...

As an aside, you should also think about doing core-strength exercises too, if you don't already (either free weights, body-weight stuff or yoga), and swimming is great too.

I cycle, I run, I take part in duathlons. I'm not a cyclist, I'm not a runner and I'm not a duathlete. I just enjoy them all, although my cycling is the stronger of them all. Oh, and make it all off-road and I'm a very happy person!

Think about swimming. I was never a good swimmer as a kid but taught myself about 10 years ago. I now swim 3 times per week as there is a pool over the road from work and feel it really aids my cycling. I have fewer aching days in the saddle and my core is a lot stronger. I always go for a gentle recovery swim the day after a long ride and this seems to aid recovery.

I am 45 and don't get on particularly well with running. If you can learn to swim then it will always be with you as you get older, unlike running or other impact sports.

Having said that I can also see that cross training would also be good to do in the off season.

It's helped me, I now run twice a week. I have a rheumatoid condition, and so I’m not supposed to run. But I want to complete a Triathlon this year. The running in particular, seems to have helped improve leg strength and balance.
However the above is true work into it gradually, and make sure you are running correctly, which should help with the joint issues.

So much to say so little space to say it. Basically there are benefits from running (for cyclists), but like most things you need a holistic approach to it all. If you haven't run for a while you may need to develop tendon and ligament strength which isn't done over night. A lot of people do burn out their knees etc running, but usually because they don't do enough flexibility training. Running is one of the more wearing exercises you can do, but done correctly you can keep going for a long time.

Build up slowly as others have said - start with 10-15 minutes and then very gradually extend. Try the book 'Ready to Run' by Kelly Starett. That will give you a no injury approach to doing it.

No, it will not. Because, in fact, a lot of cycling has not improved my running capabilities.

Its a bit too triathlete isn't it

But srsly, running is certainly useful for keeping bones healthy and providing some impact-but only in moderation

I'm 49 jog a bit and ride a bit. I have found over the last couple of years I can only train for one or the other, otherwise I'm too knackered! But I try to cross train at least once a week. Make sure you build the running gradually or else you won't be doing any. My mantra...slow is fast! Good luck!

As a personal trainer and sports therapist with numerous clients who are runners, cyclists or triathletes I can offer you the following advice:
1. Cycling generally leads to various muscle imbalances and injuries, especially lower back and shoulders. There is also evidence of bone density issues amongst older cyclists as cycling is a non/low impact activity.
2. Runners are generally knackered by the time they hit 45-50.
3. Triathletes seem to go on for ever. The mix of training, gym, pool, run, bike and conditioning is very holistic.
Bit of a generalisation but my conclusion after many years in the trade.

I would love to run again but I've bene told not to due to the rods in my spine and the jaring doing more damage to my back.

It's a shame as once you get into it and you have that moment when you are at one with your body and mind with you being totally in the zone with everything working together feeling unbeatable is amazing. I'm yet to get that on the bike.

Yes, go running but ease into it with short runs and don't increase your distance more than 10% per week.
I would recommend running off road to be easier on your joints and if your location allows then trail running is great exercise. If you can find a good loop with some ups and downs and twists and turns its also good for balance and agility.

I'm all for getting off the bike and doing other stuff. I used to run a lot, but these days its just too hard. I've been into rock climbing for the last few years and when I'm being good and doing it regularly it really helps build and maintain my core (you need it for high steps/rock overs and mantles). I had a break before christmas from climbing for a couple of months and found my overall fitness nosedived. Cycling got harder and I got progressively slower, its only the last month or so I've been back climbing and I can feel my fitness is getting back to where it was several months ago before I dipped. So I'd say doing other stuff is definitely beneficial, just don't do football the number of people with wrecked knees and hips from football astounds me. I remember once sitting in A&E on a Sunday afternoon and half the guys in the waiting room were muddied up, still wearing their Football clobber and nursing damaged legs.

Hi Folks, Just about to put a few posts up around a similar kind of running cycling theme. But just thought i would comment after reading all your comments above. I am first and foremost a runner and the symptoms you described above are a combination of not running enough and or running to hard. I think it would benefit your cardio and stamina but like it has been mentioned start easy and build yourself up. I am here to think about trying something different so i don't get sick of doing the one sport over and over so running might help mix things up a bit too. I suggest you get down and give your local Park Run a go!

I'm in the no camp; went from fell running to road racing, and the fastest riders up hill aren't going out doing secret fell runs...

I'm mostly an offroad or fell runner. That definitely helps with climbing on the bike.

There was an article written on this site a few months ago (http://road.cc/content/feature/134734-put-down-your-bike-and-move-slowly...) that you might want to take a look at. In short; thumbs up for running (to a degree).

I think it's helpful to have a bit of impact-sport alongside all the sitting down on the bike. For your bones' sake (apparently), and also to add some variety from sitting all scrunched up in an aerodynamic ball forever. I think it offers a little more 'bang 4 buck' too, especially when factoring in the time getting changed, bike maintenance etc.

Running on grass/off-road might also ease some of the issues associated with smashing your body into concrete for hours on end.

Anyway, yeah, think about it.

Based on my experience over last couple of years, running definitely has helped my riding. Cardio has improved, as has my climbing out of the saddle. It's helped the overall fitness too, with weight control and fewer back issues.

Would definitely agree with @alotronic on starting slow, and easing into it. Unlike cycling, running can get really hard on joints and muscles if you suddenly up the mileage a lot.

I personally don't find running and cycling complement each other that well, and as I've got older I find if I do run I need to do so at least 3 times per week to avoid tiredness and cramp in legs after each run which can last up to a couple of days.
Bit of a viscous circle really, need to run frequently but then that means you end up training most days when including cycling or run less often and walk around with stiff legs all the time.
However I love the simplicity of running, kit on out the door, no cars, punctures etc to worry about and no bike to maintain when you get back.