Many runners experience overuse injuries from running. This is particularly true for novice, older runners or those who have imperfect biomechanics. Adding cycling to your training regimen actually can improve your running form, efficiency and speed and help you stay healthy.

One of the best things about cycling is the ability to go long week after week. A two, three or even four hour ride doesn't have nearly the bone jarring impact of the same length run.

Furthermore, for many athletes it is easier to keep your heart rate in zones one and two while cycling than while running. These easy rides promote recovery by helping to move the lactic acid out of the muscles and improve circulation.

Adding a long bike ride in addition to or in place of one of your weekly long runs can not only help with recovery but also will help you build bigger mitochondria, which are the powerhouses of your cells. They help you burn fat for fuel. This helps to prevent the dreaded bonk or hitting the wall during longer races like a marathon.

If you struggle with keeping your heart rate low on long runs, which is particularly an issue for novice runners, then a long ride might be what you need to stimulate this important physiological adaptation.

Cycling also can help you improve your running turnover. An ideal running cadence is 80 to 90 revolutions per minute, or rpm. Pedaling with a fast cadence of 90 to 110 rpm will overemphasize leg speed that will naturally carry over into your run. Triathletes already know this and have been using this technique for a long time.

A current five-day-a-week runner who is experiencing injuries or nagging pain might be able to run just as fast or faster if they only run three times a week and add two days of cycling. For the majority of the year when you are not building up specifically for a long race such as a marathon, you can replace your long run with a long ride. You'll still want to keep a middle distance run of 8 to 12 miles and pair that with a tempo run and some speed work on a third day.

Your cycling sessions should consist of one longer ride of at least two hours and a shorter, easier ride of no more than 90 minutes. On the long ride, focus on keeping an average cadence of 80 to 90 rpm.

For the shorter ride, incorporate some fast pedal drills. Find a long, flat road with little traffic or put your bike on a trainer. Pedal as fast as you can without bouncing, aiming for about 110 rpm for one minute. Recover and repeat for a total of six to 10 intervals.

If injury prevention and improvements to your running form aren't enough reason to ride, then imagine the joy of descending down a mountain with the wind in your hair (through a helmet, of course). I love running, but nothing beats the thrill of a fast descent. See you out there on the road.