Let’s be honest, if you’re a runner, there’s a huge chance you’ve been injured. Or if you’re reading this, you’re most likely struggling with injury right now. That pain in your shin, the IT band that feels like it’s about to snap, or that stress fracture that came out of nowhere just when you were getting to your best. 

Running injuries are frustratingly common, and when they do occur, getting back to fitness can be a challenging task. But the good news? Cycling can help. You don’t need to wait on the couch, losing motivation and fitness in equal measure.

Cycling workouts, especially when paired with Zwift, offer the perfect answer for injured runners. You can maintain your fitness, keep your sanity, and actually come back stronger than before. 

In this article, we’ll explore why indoor cycling is beneficial to runners and take a spin through some of the recovery-focussed workouts on Zwift.

Running vs. Cycling From An Injury Perspective

Running is an incredible way to get fit and exercise. It’s accessible and nothing quite compares to that ‘runner’s high’, but there’s no doubt it can be harsh on your body. Every time your foot hits the ground, you’re absorbing a force of up to three times your body weight. Do that thousands of times per run, and it’s no wonder things can start to break down.

The usual types of running injuries include stress fractures, plantar fasciitis, Achilles tendinopathy, runner’s knee, and those dreaded shin splints. Most of these come from the same culprit: too much impact, too often, without enough recovery time. Also known as ‘overuse injuries’.

This is where cycling can prevail. Instead of that sharp impact with every stride, cycling needs smooth, circular motions. Your joints get a break from the impact while your cardiovascular system and leg muscles still get the workout they’re craving. It works mostly the same muscles, but with completely different stress levels.

The Benefit of Returning From Injury with Cycling

Here’s what makes cycling such a brilliant cross-training option for injured runners: it requires the same skills an accomplished runner needs, but it’s a lot more gentle on your body. 

Both activities rely heavily on your cardiovascular system and work those same major leg muscles, quads, hamstrings, glutes, and calves. The difference is how they go about it.

When you’re cycling, you’re working through a fluid, controlled range of motion without any impact. Your joints get to move and stretch while your muscles still do the heavy lifting.

The benefits for injured runners are pretty spectacular:

• Much less impact on your joints and connective tissues
• Maintains hard-earned aerobic fitness that you’ve built up
• Improves your coordination and control
• Keeps you active without making your injury worse
• Creates separate goals and prevents the mental spiral that comes with forced inactivity

If you’re looking to introduce cycling into your recovery plan, always take care. Depending on your injury, an adequate period of rest should be taken first. Then use cycling to introduce physical activity into your recovery. If you’re ever unsure, always follow your doctor’s or health professional’s advice.

Why the Zwift Can Help With Recovery

Now, you could just hop on any old bike and pedal around, but that’s where Zwift comes in.

Zwift combines the best parts of indoor cycling. Complete control over your environment, no weather worries, and consistent conditions with the motivation of gamification, hundreds of virtual routes, and a massive library of structured workouts. It’s like having a personal trainer, a cycling coach, and a video game all rolled into one.

Zwift’s Recovery Folder is designed specifically to support active recovery, boost circulation, and rebuild your aerobic capacity without pushing your body past its limits.

What’s Zwift’s Recovery Folder?

The Recovery Folder contains sessions that are focussed on low-intensity efforts, smart cadence work (the cycling term for pedalling stroke), and intervals that get your blood flowing while not over-stressing those injured areas that need time to heal.

Let’s break down some of the star players in this lineup:

Pedalling Drills (30m) At just 30 minutes, this is perfect for runners who are getting started with both Zwift and cycling more generally. This workout introduces pedalling mechanics (essentially how efficient you are on a bicycle) and basic pedalling skills. The aim is to make you waste less energy and get more power into those pedals. Going from pedalling up and down, to pedalling in a smooth circle. It’s the ideal workout to give you a challenge that’s not just about how hard you can push.

Cadence Pyramid (45m) If you’re used to your running rhythm and stride length, this workout will be a fun challenge. You’ll work through cadences from 60 to 100 revolutions per minute (rpm), teaching your legs to be adaptable rather than stuck in one gear.

Easy Hour (1h) This simple session is an hour of steady spinning at 55% of your functional threshold power (FTP). This is approximately half of the maximum power (measured in watts) that you could sustain for an hour. You set your FTP in the game. The premise is simple, spin easily for an hour to increase blood flow, warm your muscles and introduce movement. As always, you can shorten or dial down the intensity to suit your recovery.

Lionel Sanders’ Yellow Day Workout (55m) Pro triathlete Lionel Sanders knows a thing or two about training smart. These are moderate, controlled efforts that let you work while still recovering. It’s that sweet spot between doing nothing and doing too much, perfect when you’re starting to introduce more structure and more movement to your recovery.

The Advantage of Virtual Cycling

Training indoors removes all the variables that can derail your recovery. No sudden weather changes or unexpected hills. You’re in complete control, which is exactly what you need when you’re managing an injury carefully.

This controlled environment is perfect when you need to:

• Monitor your effort levels precisely
• Maintain specific cadence targets
• Track your progress in the correct training zones
• Avoid any risk of slipping, falling, or tweaking something

Beyond Recovery: Building a Stronger Runner

Taking up cycling during your recovery doesn’t have to be the end either. Cycling can become a powerful tool in your training that reduces injury risk, builds strength in supporting muscles, and adds variety that prevents burnout.

Consider incorporating some cycling into your long-term training plan:

• One or two recovery rides per week to give your legs a break
• Zone 2 sessions to build that crucial aerobic base without fatigue
• Cadence-focussed rides to improve your movement patterns
• Technical skills sessions to enhance your overall athleticism
• Feeling brave? Use your running and cycling prowess to train for and compete in a triathlon

Getting Started: Your Recovery Roadmap

If you’re just coming back from an injury, remember to start gently. Begin with the Easy Hour or any of the basic recovery spins. These sessions are perfect for those early days when you’re testing the waters, short, low-intensity, and focussed on smooth, comfortable movement.

As you start feeling more like yourself, gradually introduce:

• Cadence pyramids for skill development and mental engagement
• More aerobic efforts that require a little more power through the pedals
• Various recovery spins to flush out any lingering fatigue

Remember these golden rules for recovery cycling:

• Set your FTP conservatively, this isn’t the time for heroics
• Track how you feel after each session, specifically how your running injury is feeling
• Treat recovery as training and not for personal bests

Overcoming the Mental Game

Perhaps the biggest challenge with being injured is the mental side. It’s not just your body that can slow down, but your confidence, motivation, and identity as a runner can all take a hit too. This is where cycling on Zwift becomes more than just cross-training.

The structured workouts give you goals and progress to track. The virtual routes in France, London, New York, and more keep your mind engaged and entertained. The supportive community, Zwift cycling clubs and the Zwift Companion App also reminds you that you’re not alone in this journey. It can transform what could be a frustrating period of inactivity into an opportunity for growth and discovery.

Your New Beginning

Cycling workouts on Zwift aren’t just something to do while you’re waiting to run again, they’re a genuine upgrade to your training approach.

So the next time injury threatens to sideline your running dreams, remember: you don’t have to sit still. You can ride smart, recover strategically, and come back ready to run with more strength and wisdom than ever before.

Ready to get started? Download Zwift, sign up with a 14-day free trial, connect your trainer or smart bike, and dive into Zwift’s Recovery Workouts. Your comeback starts here.