Running

Runners who live in colder climates or climates with the possibility of a couple colds snaps a year undoubtedly face a common question: Should I run outside, run inside on a treadmill, or temporarily stop my training until it gets warmer?  Being a Minnesota-based organization, we know a thing or two about cold weather running.  We hope you choose to run outside, and we are here to help you learn how to embrace the cold and enjoy some cooler workouts. Any cold weather runner will tell you that running in cold weather can actually be an invigorating experience – the landscape is different, the trails are often quieter, and you can get a respite from hot or muggy summer days that drain your energy. Winter runs are often some of the sunniest days you will find, adding to the energy of a run. If you need additional reasons to run outside in the cold, don’t forget that you get a nice two-for-one on your metabolic rate — the energy required to keep your core warm is above and beyond what you will expend by running alone. If you are new to cold weather running, or just want to do it more comfortably, ask yourself a few questions first: Do you have the right cold weather running gear? We’ve all heard that active people should wear layers in cold weather, but there is more to it than that. Are your extremities protected?  Once your extremities get cold, it is hard to stay comfortable because your blood flow is reduced in cold temps. Are you only running, or are you biking in winter too?  Cold weather cycling clothing overlaps with cold weather running clothing, but there are some differences. Are you wearing materials that prevent you from becoming chilled?  Different conditions call for different materials – thermals, waterproof, windbreaking, etc. Do you have appropriate wind protection?  Even on a sunny day, the wind can sometimes make the difference between a chilled core and a warm one.  Having the right kind of running jacket makes a huge difference. Is your footwear compatible with your running surface?  This is less about warmth and more about your safety. Answering these questions well will significantly increase your comfort in cold weather, not to mention your safety. COLD RUNNING WEATHER DEFINED What is the definition of cold weather? For folks in Florida, anything below 55 degrees might be considered cold, or at least cool. If you live in Maine or Michigan, you might consider 20 degrees tolerable if conditions are right, and may even be willing to run outside in below zero temps. And running in snow may require different considerations than simply running on a cold day but a dry surface. Are you physically able to handle the cold? In most cases, if you are a runner, the answer is an easy yes. But just like some people can’t handle a hot, humid run, others aren’t built for a cold weather run. If you have lungs that are sensitive to cold air, you may want to limit your cold weather runs to 35 degrees or higher. If your knees act up when running in lower temps, you might need to invest in additional leg warming gear, thermal running tights, or use treadmills in extreme cases. Knee warmers shouldn’t be out of the question for people with achy knees. In most cases, though, you can dress perfectly for a cold weather run with just a little investment and planning. Cold weather running often has as much to do with the running surface as the air temp.  If your favorite trail has a thin layer of ice, or there is a risk of getting splashed by passing-by cars spraying wet rain or slush, then you are definitely in a different mode of running than in the summer. Cold weather runs can be among the most enjoyable of the entire year. With a little preparation, you’ll be ready to seize that winter day. RUNNING IN COLD WEATHER: GEAR CONSIDERATIONS When you bike, swim, or rock climb, you wear the right gear for the activity. The same goes for running in cold weather. From head to toe, making sure you have the workout gear can make the run exponentially more comfortable. Before we describe your various options, let’s outline the different factors involved with cold weather running: Temperature. Most people think of cold weather as being low temps. That is part of the equation. We generally start to think about dressing for the elements at temps lower than 55, and go into all out winter gear at about 35 or 40 degrees.  However, there is way more to it as you will see in the following points. Wind. Wind has a huge effect on cold weather running comfort. A 30 degree day can be very comfortable if there is no wind, but very chilly if you have a moist breeze blowing.  In some conditions, frostbite can set in quickly if the wind is just right.  Having a lightweight shell available can allow you to throw on wind protection whenever you need it without significantly adding weight or changing your heat level. Precipitation. Obviously, precip makes a huge difference on your comfort outside, even in warm temperatures. In many cases, your wind protection layer can double as rain or snow gear, but only to a point. In our opinion, running in cold rain is not worth it. In particular, protect your feet when running in wet conditions – it is a prime condition or introducing blisters, even in warm weather. Snow, on the other hand, is often easier and less dangerous to run in than rain, especially with colder, drier snow, as the flakes will simply slide off of you as you run. Sun. The inverse of our precipitation point, if it is a sunny day, you can often get by with a little less thermal coverage than if it is overcast or precipitating, even if the temp is the same. Beware of the long activities when … Read more

Finding the best running watch can be daunting. There are lots of options out there, and many of the options have very different concepts. Do you want a run-specific watch?  A smart watch with a running app?  Something in-between? One thing that is proven to be important for any training regimen is tracking and varying your pace and distance, and that is where a watch comes in.  Today’s running watches range from the basic — a device that will track your time, distance, and maybe a few other things, to extensive — a device that will pretty much change the way you workout and can be used in conjunction with many other “smart” workout devices, apps, or programs.  Which you choose depends on your budget, your workout goals, and the reason you are buying a running watch in the first place. Factoring exercise into our lives requires a slightly different formula for everybody, however one thing holds true:  We are all becoming tech savvy and manufacturers have been developing new tools to help us to meet our fitness goals whether that includes losing weight, running faster or in improving our health. Fitness or running watches are increasingly recognized as valuable tools to help us with these aspirations, but which model should we buy? Best Running Watches There are dozens of running watches on the market today, but in our opinion these are the ones you need to know about: Garmin Forerunner 745 Best for mainstream runners and cyclists with great battery life. This is technically a multisport watch, but we like it for runners because of its simplicity and reasonable cost. Garmin has been producing fitness watches, their Forerunner range, which recording physical activity and achievements since 2003 and offer a phenomenal range of products. These have a good market presence but have not been as active in promoting their products compared to other brands such as Fitbit or Apple. Garmin’s range is impressive, with interchangeable wristbands, most of which are quite stylish. Garmin fitness watches tend to be designed look more like a traditional wristwatch, but a lot do have a modern look befitting the 21st century. The Garmin Forerunner 745 is particular popular because it has a reasonable price and provides more than enough features for those wanting to a good 24/7 record of vital stats and workouts. Garmin also offers the excellent Fenix line — the Fenix vs. Forerunner debate is on that has no loser.  Both excellent fitness watches.  In many ways, we like the Forerunner’s purer capabilities, larger display, and lower price tag, but don’t rule out the Fenix lineup.  It might just be overkill for some. The Garmin Forerunner 745 uses Garmin’s proven GPS technology to help your run workouts — letting you know how fast, how far, and where you do your running.  Its tracking features count stops, calories burned and how intensely you are exercising. For instance, it is able to instantly determine whether you are running or walking. Like all other Garmins, the Forerunner 745 uploads to Garmin Connect that connects to your phone or tablet via the mobile app or to your desktop computer to provide details about your progress, users can also join challenges and compete with others over this network. The watch also will notice periods of inactivity and vibrate to remind the user to get moving. Battery life is excellent. Its watch records heart rates during the day and night and can therefore also track the quality of your sleep, which is becoming a standard feature with a lot of running watches. Users can detect when sleep is broken and how often, which could be useful for helping ensure long term improved sleeping patterns.  Find here. Pros Great battery life Can accommodate basic cycling tracking too Great wide watch face with intuitive interface Cons A little expensive Maybe overkill for people who just want to run Garmin Forerunner 245 Best run-specific watch. If you only want a wearable for running, and don’t need all the cycling, swimming, or other sport functionality, there is no reason to break the bank on a high-end watch.  The Garmin 245 is your answer. It will allow you to save hundreds without sacrificing on your ability to track your run workouts with high precision. Like the 745, the 245 will track all your runs stats, plus your 24/7 heart rate and your sleep. And like the 745, you can connect to Garmin Connect to really dial-in on your stats and trends over time. Unlike the 745, this watch is made for running, and just running.  For someone who feels that having all the other functionality will be overkill, this becomes the clear winner.  An added benefit of not having all the other built-in gadgetry is that the watch will fit slimmer on your wrist.  It still has a nice wide face, though, and the same resolution as the 745 — which is nice when you are in the midst of a fast run and want to glance at your pace without losing form. A 7-day battery life (when being used as a smartwatch) is great, and one of the reasons we are such big Garmin fans around here.  You don’t need to worry about charging this watch often. We like the 245 better than the less-expensive Garmin 55 because it provides more workout and run analytics, better sleep analytics, and has a more attractive screen resolution. Pros Lightweight Long battery life Built for running Cons No cycling functionality Not compatible with some more advanced Garmin products like Rally power meter pedals Coros Pace 2 Versatile running watch at a nice price point.  You may not be as familiar with Coros and are you with Garmin or Apple, but they are making some nice fitness trackers that we decided deserved a place on our list. The Pace 2 watch is comparable to some of the more basic Garmin watches, in that it doesn’t give you the super advanced health or workout analytics (but … Read more

Becoming fit and building exercise into your lifestyle can be difficult to do.  Having a personal trainer is not always appealing or can be justified on the grounds of costs.  Going to gyms can be a lonely and intimidating experience, especially if only just embarking on trying to get fit and feeling body conscious – not to mention the potential commute involved just to get there.  There is always someone huffing and puffing during their weightlifting session which can be quite distracting.  It could be that running on a machine is just too tedious.   Running on the roads can provide other problems because of the uneven and hard surfaces, runners are exposed to vehicle fumes which can be increased depending on the time of day, not to mention the fact that being so close to moving cars creates safety issues (if you are a road runner, dress safely). It is proven that running is one of the most efficient ways of getting fit fast and losing weight fast.  If you have a running watch or other fitness tracking device this theory can easily be checked.  Burning calories by running happens quickly. Running outside – with wind in your face and the interest of passing scenery – is an incomparable workout activity..  There are a number of indoor tracks that can be accessed and can be found by an internet search, but nothing beats running in the great outdoors.  Add in some precise workouts, timing your 200s, 400s, or 800s with a running watch, and you can truly get a track-team-style workout for a pretty low cost — assuming you can find a track to run on! HOW TO FIND A TRACK Finding somewhere safe to run can prove difficult, so consider finding a track to run on.  The advantages are the track will typically be well maintained, level and accurately measured so there is not even the need to own one of those fitness trackers because all you have to do is count how many time you travel around the track.  Add the obvious advantage of no car or bike traffic whizzing by you, and you have a great setup for an excellent workout.  Some may have floodlighting for your evening runs. There have been medical studies that have proven that short intense exercises for approximately 45 seconds, then stopping for a minute or two and then back to intense exercise is also good for your health and a quick way to improve fitness and lose weight.  You might be inspired by Usain Bolt and want to be able to run fast so a running track will be ideal. And while running on a treadmill gets old, running on a track can give you sunlight and fresh air in your face. Even if it is colder, just put on your running jacket and start doing some quick laps. Where to Find Running Tracks The problem is finding a track close to you.  Here are a few tips for trying to locate a good place to practice your interval runs or your 400 meter sprints: Schools and Colleges The first place to start would be to check out the facilities at local schools and colleges. It is worth investing time to have a look at the facilities as it might be that the running tracks are not accessible outside of school and college hours.  It would be polite and reasonable to ask permission from the school or college to use the facilities just in case a zealous caretaker interrupts your exercise regime.  However, I always feel that if I am a local taxpayer, the track is open, and there is not signage to stay out, I can go for it. Anywhere you see a football field, look for a track running along the outside of it – it is a common design.  Note that you will want to use these tracks during off-hours, not during the sports teams’ practices or games.  If you see people practicing nearby, turn around.  There are plenty of times when the fields and tracks are not being used. City or Regional Parks Some large, amenity-filled city or regional parks have a running track in them. Many of these parks had prior lives as sports complexes.  For example, a quick search in the city of Chicago shows that they have 23 running tracks in their public parklands.  Many are standard 400m tracks that can allow for your great interval runs.  Go to your city’s park and rec department to see if they offer such a resource for you. Fitness Club (especially for indoor tracks) A local fitness club such as a running club, rowing club, boxing club may have a track that can be used. Again, it would be right and proper to ask for permission, and if need be make a small contribution for access to their facilities.  Some of these tracks will be indoors, but on occasion you will get lucky and find a nice outdoor track.  If indoor, expect it to be shorter but still serviceable. WHAT TO EXPECT Running around a track is an exhilarating experience.  Whether your have a fitness buddy or not, that feeling of a running in such a controlled environment gives you precision that you normally don’t have on a trail or pavement run.  Like any run, make sure you are doing warm up and cool down exercises to avoid muscular, knee and ankle pain. Switch the direction of your running (if there are not lots of other people at the track) throughout the workout.  Running in the same circular direction can be one of the causes of IT Band issues.  Our experience is that these tracks are often sparsely populated and you may well be the only one there. Be sure you bring your own hydration, as most tracks do not have any services for runners unless an event is occurring.  Don’t forget to bring your running shades and sunscreen too.  Because of the open clearing that outdoor tracks need to be built in, there are … Read more

If you plan to run outside in colder weather, a good pair of thermal tights are critical to keep your legs warm.  Thermal running tights are similar to other running or compression tights, but with one major difference:  They are built specifically for colder-weather running, so they are a key piece of your cold weather running apparel arsenal. The “thermal” qualities of the tights vary, but they provide more warmth and heat management than a typical pair of compression running tights. Thermal running tights are almost always made by the same makers and brands of running compression tights, and generally speaking the higher-end compression tights makers also make some of the best thermal tights out there.  The one exception to the rule is that many of the ski gear makers like North Face and Columbia also make thermal running tights that test out quite well. Most thermal tights nowadays are still quite thin — a big advancement over a decade ago when makers struggled to get thermal properties into a sleek package. If you are determined to run outside (which we commend and agree with) rather than be relegated to a treadmill inside, having the right tights is key.  The same can be said for cycling outside versus having to put your bike on a trainer, and if you decide to bike outside, many of these tights will double as cycling tights.  With no further delay, here is the guide on how to keep your legs (and your all-important knees) warm. THERMAL RUNNING (COLD WEATHER RUNNING PANTS) TIGHTS BASICS Thermal running tights resemble their non-thermal cousins, but they include a layer of heat-retention fabric.  This thermal layer is normally made of some type of synthetic fabric, or a combination of wool and other warming threads.  The outer layer usually is similar to compression tights, made of lycra, spandex or a mix.  In higher-end thermal tights, the thermal layer is often sprayed-on so it is really one piece with the outer layer.  For those who are just getting started running, we recommend thermal tights for anyone in a climate that dips below 50 on a regular basis.Thermal tights are normally meant to be worn alone, but can also be used as a base layer.  The amount of cold, and level of wind or precip will often determine if the garment should be a single layer or combined with other layers. As for compression qualities, some thermal tights may be in the 15-20 mmHg range of compression, but most models are not measuring their compression levels precisely.  Their main function is to keep a runner warm, and do so in a way that is snug and comfortable during athletic movement. WHAT TO LOOK FOR IN THERMAL TIGHTS (OUR CRITERIA) Thermal tights come in all shapes and sizes, and all kinds of price ranges.  When looking for thermal running pants, there are a few things to keep in mind and be on the lookout for in order to maximize your use and investment. Warmth.  It might go without saying, but when looking for thermal running tights, you are probably interested in something that will keep you warm.  While you probably can’t test the pants in cold weather before making the buying decision, you can inspect the insulating layer to be sure it feels adequate to your needs.  When doing this, make sure the insulation goes the full length of the tights – some cheaper makers only use it on key areas like knees and thighs leaving the tights too skimpy for many.  You want insulation over the knees, as maladies ranging from arthritis to runner’s knee can cause knees to hurt more in cold weather. Wind Resistance. Our favorite thermal pants are ones that have some sheen on the exterior, doing a better job of keeping the effects of wind off.  This is a must when buying a cycling thermal tight, but important for running as well.  If you inspect the tights and they have almost a waxy sheen on the exterior, it is probably a wind-resistant shell and a good thing.  The tights that are sold as cycling or skiing tights often have this kind of wind-resistance as a core feature.  On that note, if you are going to be using these thermal tights for cycling, you definitely want something with more of a “sheen” that will keep wind away…. those tights usually will bunch-up less as well, because of that slight slippery quality. Fit.  While there are running pants on the market that are loose, we think the only way to go is with tighter-fitting, compression-style thermal tights.  There are several benefits of using something that is a bit tighter.  First, you typically can move with more agility if you don’t have long pantlegs hanging off your legs.  Second, a tighter fit on your running pants does a much better job of keeping wind out and heat in.  Third, some of the more expensive tights on the market provide compression qualities, which can help keep key ligaments and joints in place during a long run.  Experienced runners will tell you that they experience more join and muscle pain in colder weather. Length.  You will see many thermal tight, especially the higher-end models, sold in both a full-length and a ¾ length version.  Why in the world would anyone want a ¾ length garment when it is supposed to keep you warm?  Easy – most buyers of the ¾ models are doing so for skiing, and they actually want the tights to end right about where the ski sock or ski boot will reach up to.  For runners, you don’t want the ¾ length.  You should go for the full-length thermal tights every time.  In fact, something a little on the long side is going to be better than having  gap of exposed flesh on your ankle. Build / Materials. Not all running tights are the same, and we have done our best to exclude any poorly made tights from the list below.  You will want to look … Read more

Running jackets are an essential piece of cold weather running gear. Skimp, and you will be sorry. Invest in a good one, and your winter runs will become some of your favorite workouts of the year. Here, we will share which running jackets to consider, and what to look for when you are buying one. The term “running jacket” evokes an image of a very fit speedster in an outer layer that looks like it was made for an olympian. In reality, these jackets come in many shapes, sizes, and weights, but they share one characteristic: They keep you warm. The best running jacket for your run depends on many things: What kind of running do you do? What temperatures do you typically run in? How wet or humid is your typical run? How windy is your typical run? Do you want the jacket to double for other sports, such as cross-country skiing or cycling? The answers to the above questions will help determine the right running jacket for you.  Buying the right jacket will help you not only be comfortable, but studies have shown that running while cold or damp requires more energy, affecting your performance. TWO JACKETS Actually, when it comes to running jackets, we should be talking in the plural. Most avid runners should have two go-to running jackets. One will be a thermal jacket for those days when temperatures are the main concern. The other will be more of a shell, for when wind and light precip might be more of an issue than plunging temps. You will warm up as you get your heart rate up. A good running jacket will hold this heat in, however, your running can act like wind on the body. If you don’t have a windproof shell the body heat you generate will get washed away by a cold wind that you’re creating with your incredible speed. Having two jackets in your arsenal also helps you rotate the wear and prolong the life of each one. Some jackets will last longest if you allow them to air dry, for example. Having a jacket that you can use a few times, and then wash while you wear the other, is the perfect setup for this. THE BEST RUNNING JACKETS ON THE MARKET ARE…. We profile 7 excellent running jackets below, and we would encourage to read about them so you get a good understanding of what is on the market today.  However, if you just want our direct recommendation, here are our two favorite running jackets on the market for this season: For a full thermal running jacket, you can’t go wrong with the North Face Apex. It has everything you want — comfort, wind-and-waterproof qualities, and an excellent thermal core. An incredibly versatile jacket. In the running jacket shell category, we like the Arcteryx Trino.  More than just a windbreaker, this shell will prove to be all-purpose — great for running, cycling, even skiing. WHAT TO LOOK FOR IN A RUNNING JACKET, OUR CRITERIA Finding the right running jacket for winter or cold weather use is not something to do on a whip. It might be tempting to go on a website and simply click on the first thing that has high reviews. Don’t do that! A little research is in order first. Make sure that you are thinking about a few things that make jackets not a “one-size-fits-all” proposition. As you work to find the best possible running jacket or shell for you, here are a few things to keep in mind, and to look for as you research the specs on each garment. Thermal or Shell? Knowing what you are looking for in terms of thermal qualities is a first step. We actually recommend that you own both a thermal running jacket and a lightweight shell, but you need to decide what is best for your climate. A thermal jacket will have insulation properties allowing you to stay warmer in colder temps, often made with the same engineering that your best thermal running tights are made with.  In a running jacket, the insulation should be thin and fast-drying, unlike winter coats which rely on bulk and down. A shell, on the other hand, is meant to basically be a windbreaker. Its main goal is to keep wind off of you and allow the layers underneath do to the warming work. A thermal jacket will usually cost a little more than a shell, depending on the fabric and layers used. The term “thermal” can also mean a few different things — some are intended to keep you warm at 40 degrees, others at 10.  Note that both a thermal or shell-type jacket should have some basic water-resistant qualities…. which leads us to…. Water-Resistance. In the world of running jackets, you will find everything from full waterproofing to tops that make no claim for any type of water-resistance. We recommend looking for something that at least is advertised as water-resistant, and if you live in a notoriously wet part of the country, would strongly suggest you consider full-on waterproof material at a higher price. For years, Gore-Tex has been the standard for waterproof fabric, but with the patent expiring in recent years, we are seeing many useful riffs on that material.  Neoshell and other fabrics, however, are high-quality products and building a reputation of quality as well. The fabric is only part of the equation when it comes to water-resistance. The higher-quality jackets are outfitted with seam tape on the seams and zipper stitching. Seam tape is applied during the jacket construction and ensures that water doesn’t make its way to the weak spots — the seams — and work its way in. Reflectivity. We used to suggest that runners who run on roads and areas with busy intersections have some level of reflectivity on their jacket, for improved visibility. With all of the great options on the market today, and how commonplace reflective material has become, we are hard-pressed to find any reason not to just buy a jacket with some … Read more

You can often identify a hardcore cyclist or an elite marathon runner by looking at their legs.  Given the type of workouts they do, and the body types that are naturals at each sport, cyclist and runner legs often have a consistent profile. Cyclists are known for their incredibly ripped and vascular legs, but for cyclists the muscle development often isn’t as balanced.  Runners often have the appearance of leaner legs, but their leg work is often more balanced to all muscles. Let’s take a closer look at why cyclists and runners have the legs they do and see why there is such a discrepancy between the two groups. Major Muscle Groups Used: Biking vs. Running To analyze how a longtime endurance runner’s legs might differ from a longtime cyclist’s, it is important to know how the two sports are different. First, the training involved in both can be intense, but the natural demands of cycling, with hills, stops and starts, and built-in sprints makes it even more of a muscular workout.  Running is often done at a tempo…. but notably, sprinters’ workouts are an exception. Second, the heart and lung effects – VO2 max – are often more demanding on runners than cyclists, limiting how long they can go all-out.  As an aside, it is interesting to note that running cardio conditioning carries over to cycling better than vice versa. Third, running tends to use more leg muscle groups than cycling, which means you often get a more balanced workout with no one muscle group overdeveloping.  We will get into that more in a second. Common Differences Between Cyclists’ and Runners’ Legs Sprinters’ legs often resemble cyclists’ legs Most of this article is geared toward endurance athletes, so longer-distance runners and cyclists.  However, it should be noted that endurance runners and sprinters are very different in how their legs develop. Most sprinters, over time, actually develop legs that might look similar to an elite cyclist.  There is lots of focus on glute and quad development.  Especially for runners who spend lots of time on the track, they will have a stockier leg build. Cycling drives more quad development than running The quads are the biggest muscles in the body, and they make up a large part of a cyclist’s leg muscle. To be a good cyclist, your quad strength needs to be outstanding, especially for the uphill climbs. That gives cyclists the “teardrop” shaped quad muscle right above the knee. This shape is widely known among cyclists, and many find it to be aesthetically pleasing and the desired shape.  This quad development is especially noticeable in people who might have spin and HIIT-heavy cycling regimens, like those who do spin classes or rides on an indoor bike trainer regularly. Runners, on the other hand, still engage with their quads but not to the same extent.   They don’t need to have nearly the same amount of quad strength. When running, the hamstrings, glutes, hip flexors, calves, and core muscles are used together to propel yourself quickly. Training and developing all these muscles is important for overall performance, which means the quads don’t need to be as strong since they’re not doing most of the work. Endurance runners use more leg muscle groups than endurance cyclists Running taps in to many different leg muscle groups. If using good form, a runner will use the quad, hamstring, glutes, groin, and the front and back of the calves.  Everything is in play.  The result though, unless someone s a sprinter, is that no one muscle group will dominate.  A balanced – almost boring – leg is what wins running races. Cycling taps largely in to two muscle groups — the hamstring, and the glutes.  While not as balanced, it will develop the quads and glute to a point where they will be more refined and have that ripped look.  If you want to give your glutes a little extra work — not a bad idea if you are heavy on your mileage causing some muscle imbalance — consider adding deadlifts to your week. Shorter, muscular legs are often better for cycling than running When running, speed = stride length + stride frequency.  A runner with long legs and fast twitch muscle fibers is gifted, and able of training their way to become an elite endurance runner. Someone with short, meatier legs might struggle to keep up in a 5K, but could do quite well on the bike. Cyclists need to quickly pedal in tiny circles quickly and with a lot of force, which requires a lot of leg strength. This is especially true for professional cyclists who are constantly training and competing at a high level or those who cycle on uphill terrain. Runners don’t need to be as strong in the quads since they’re not doing the same type of short bursts of movement. They need to be able to run long distances, but they don’t need to generate the same amount of power. This makes running more geared toward endurance exercise, whereas cycling is more of a power-based sport. Runners usually have less vascular legs This is one of the most noticeable differences between cyclists and runners. You’ll find that cyclists usually have vascular legs, which is a result of all the blood that’s being pumped to the muscles when they’re working intensively hard to pedal quickly. A common term among cyclists is having “spider veins” on their legs, which is where the blood vessels are so close to the surface of the skin that they appear to be spider webs. It’s very similar to lifting weights at the gym. Runners won’t have as much blood flow to their legs since they’re not doing the same type of intense exercise, although it can still be intense. This lack of blood flow compared to cyclists is why runners tend to have less vascular legs. However, some runners may be more vascular than others depending on their genetics and how much they … Read more