How running or cycling impacts your climbing progress

I’ve been asked this a few times: What’s the best cross-training for climbing?

Most people expect some super-specific weightlifting routine or targeted mobility drills. And while those have their place, there’s one key that I’ve found over time—cardio. Specifically, running and cycling.

Before you write it off, hear me out.

After spending years refining my climbing game, I learned the hard way that more isn’t always better when it comes to climbing. You need endurance and recovery built into the equation. And cardio, whether it’s a long trail run or an intense cycling session, can be the missing link that takes your climbing from good to great.

Let’s dive into why.

The Power of Cardio for Climbers

The best non-climbing workout might be lifting weights for strength.

But if you want to keep your heart strong and get that endorphin rush, you should run. Or cycle.

They’re a great way to enjoy nature and clear your mind.

Plus, activities like running and cycling are lower impact than climbing, giving your fingers and tendons a break while still challenging your body.

When you’re running or cycling, you’re building up your aerobic capacity, which helps with everything from breathing control on long routes to maintaining focus on multi-pitches.

For me, running is my go-to for building some stamina on non-climbing days. I lace up my running shoes once or twice a week, keeping the sessions moderate to long—usually 30-60 minutes. It’s not about killing myself with speed; it’s about building that consistent endurance.

Cycling, on the other hand, becomes a fun alternative when I need a break from pounding the pavement. It’s also a way to cross-train without the same wear and tear on my joints.

The Real-Life Payoff

From my own experience: biking and running make me a bit less flexible, and possibly heavier.

But what matters as much as loose hips is how I feel....

When I bike or run, I come back to the wall ready to climb. The fresh energy helps me train harder during my climbing sessions.

Here’s my weekly framework for balancing climbing with cardio:

• 2-3 Climbing Sessions – focus on technique, limit moves, and finger strength.
• 1-2 Running or Cycling Sessions – for aerobic endurance and mental reset.
• Strength and Mobility Work – mixed in twice a week for good measure.

It’s not a grind. It’s about balance. The trick is to find the sweet spot where you’re challenging your body without burning out, and keep the fun factor high.

Your Mileage May Vary

Pro climber Jonathan Siegrist quit running to maximize recovery so he could train harder on his climbing days.

On the other hand, Tommy Caldwell trained for big walls by going on 12 hour mountain bike rides.

Maybe add a 30-minute run or ride to your week. The best way to figure out what works for you is to try different things and find out!