March 19, 2021

7 benefits of cycling: why you should start cycling this summer

You've probably noticed more and more cyclists on the roads recently. Well, cycling's popularity has soared during the past year, and there is a reason for that: there are so many benefits of cycling. Cycling is a fast, fun and flexible sport which can take you far away in a matter of minutes. On top of that, it results in far less injuries and long-term joint pain compared to running.

However, some people tend to be a little reserved about cycling, perhaps due to the potential dangers of busy roads. But don’t let fear stop you. When done safely (yes, we’re talking ugly helmets and well-oiled brakes) there are loads of benefits of cycling - and this summer is the perfect time to give it a go.

Health benefits

It’s simple: one of the key benefits of cycling is it's good for you. It’s a cardiovascular exercise that raises your heart rate and can reduce the risk of developing illnesses such as heart disease and cancer. Regular cycling can also improve your posture and balance, making it great for all elements of daily life. And, cycling is great for those looking to lose weight or tone up. Cycling can burn up to 400 calories per hour and works the legs, arms, glutes and shoulders. This means it’s a great full body workout that you’ll certainly feel the next day.

Stress relief

Cycling doesn’t just benefit the body, but the mind too. Exercise is proven to be a great way of reducing stress and anxiety, as it pumps up those glorious endorphins. And, according to Charles Graham-Dixon, cycling is an extra special way to reduce stress because it promotes an “inherent mindfulness”. Being able to focus on rhythm, pedal stroke and speed, while being outdoors in a peaceful setting can hugely reduce stress and promote a positive frame of mind. So, next time you’re feeling anxious or stressed, consider a gentle bike ride to focus on the mind and soul.

Speedy and cost-effective travel

Cycling has become popular over the past year because it transports us quickly without needing to get on public transport. In fact, cycling is a great way to travel without spending a penny. You’ll be surprised how much you can save by simply not paying for weekly petrol or train tickets during your commute. On top of that, it's great for an adventure and there are all manner of epic bike-packing trips that you can do here in the UK. And, the more you cycle, the better you’ll become. You’ll notice that the ominous steep hill no longer phases you and you’re zooming to work in no time.

Sense of community

While some cyclists appreciate the alone time, others find a sense of community in the sport. There’s something unique about cycling with a group of friends and reaching your destination together. If you’re not sure where to find your fellow cycling fanatics, try signing up for a race such as Ride the Night London, where women cycle 50K or 100K through the night to raise funds for breast cancer charities. And, once you get into the sense of community surrounding cycling, you’ll find it becomes pretty addictive. There’s lots of cool gear to buy and great events to attend.

Environmental Impact

Much like walking, cycling is a more environmentally friendly way to get around than the car or even public transport. If you’re a regular driver, you probably already know that car exhausts release harmful gases which contribute to ground-level ozone and global warming. So luckily we have the perfect alternative with cycling. And, cities across the UK are become more and more cycle-friendly, so now is the perfect time to start. So, not only does cycling have an abundance of benefits for your own health, but it also has benefits for everyone else's health. It really is a win-win.

Connecting with the outdoors

Cycling is great because it gives you a chance to connect to the outdoors and get a real sense of adventure. It’s normally pretty easy to cycle into the countryside, even when you’re based in a big city. And, cycling can help you to navigate closer to home and get a better sense of your neighbourhood.

Low impact exercise

We all know that exercise is good for us. But, for some people, it isn’t as easy as lacing up some running shoes or hitting the gym. People with chronic illnesses, injuries or disabilities might be unable to do certain exercises. A major benefit of cycling is that it's low impact exercise which is kind on the joints, making it a great alternative to running or HIIT workouts. It’s ideal for those recovering from injuries or suffering from back pain or arthritis. But, if you’re not sure, check with your GP before getting on the bike.

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The Challenges Women Face in Running and How It Impacts Participation

Running is often lauded as one of the most accessible sports—just lace up your trainers and go. However, for many women, the barriers to participation go far beyond the logistical. While safety concerns are frequently highlighted, deeper systemic issues like access to the sport and unequal treatment are also preventing more women from running. It was a topic keenly discussed at our In Her Stride panel held at the end of November, with key members of the female running community including Sophie Power, Tasha Thompson, Rehana Mawani and Emily Shane.

Before we kick things off however, we should highlight that female participation in running events is growing, and this is a great thing! According to data from Let’s Do This, women in their 20s are the fastest-growing demographic in event participation this year. However despite this, women are still 16% less likely to run every week compared to men. This disparity is particularly striking given that women report higher levels of personal benefits from running, such as improved fitness, better sleep, and reduced stress.

The reasons for this are complex and personal, however we have broken down three key challenges discussed during our panel and the solutions explored that could help address them.

1. The Pressure of Pace

One of the biggest hurdles for many women is the pressure to run faster. Despite the average UK woman’s running speed of 06:37 min/km (according to Strava), most run clubs don’t cater to this with the slowest pace often around 6 minutes per km. Add to this the relentless focus on personal bests and fast times on social media, and it’s no surprise that many women feel too intimidated to join in.

Thankfully, there are starting to be more people rebelling against this speed obsession, including our panelist, Emily Shane. Emily has been leading the charge to encourage more women to disregard pace and focus on the experience of running to drive uptake amongst women. Initiatives like events without cutoff times and more inclusive pace groups at running clubs are vital to creating a more welcoming environment and broadening the benefits of running to the experience and community.

2. Perception of Sport in Schools

One of the topics hotly discussed was how for many girls, the barriers to enjoying physical activity start at school. Puberty, coupled with changing bodies and fluctuating emotions, can make sports feel daunting and uncomfortable for teenage girls. Research highlights this disparity: only 38% of girls enjoy sport and exercise compared to 53% of boys, and just 26% of girls feel confident in physical activity versus 43% of boys.

The panel emphasised the need to address this such as:

Introducing a wider variety of sports and fitness activities to cater to different interests
Providing more supportive and confidence-boosting PE kits.
Showcasing more female role models in sport to inspire young girls.

By addressing these issues at the school level, we can foster a love of sport that lasts into adulthood.

3. Treatment at Events

This is a topic that panelist Sophie Power, founder of SheRACES is incredibly knowledgeable and passionate about. Even at organised running events, women often experience unequal treatment. From “unisex: t-shirts (which are actually designed for men) to a lack of sanitary products in portaloos, these "small things" can collectively make women feel like an afterthought. Prize money inequality and rigid event policies—like no deferral options for pregnant or postpartum women—further highlight these disparities.

Thankfully, initiatives like the 50:50 campaign by Threshold (a campaign to get 50% of women at Ultra startlines vs. the current average of 30%) and the advocacy work of SheRACES are driving change, and there are many amazing event organisers such as Maverick, Threshold, Why We Run and many more, that are working hard to make their events are inclusive as possible for women.

Despite these challenges, the panel and attendees felt overwhelmingly optimistic about the future of running for women and the benefits it brings us. Progress is being made, however we all need to add our voices to the conversation to help more women get into the sport and reap the benefits.

Some Helpful Resources‍

Here are a few helpful resources. This list isn’t exhaustive by any means, however is a good starting point for those looking for inspiration on where to start.

Female friendly events:

Female Only Run Clubs

From Radio to Race Day: Hattie Pearson’s Path to Endurance Event Glory

Hattie Pearson is the type of person who doesn’t just dabble in fitness (or most things…!) She dives in headfirst, often with no hand-holding (except, perhaps, metaphorically). From her first triathlon in 2021 to a series of jaw-dropping endurance feats in 2024, she’s been redefining what’s possible with determination, community, and a big ‘YES’ attitude.

Just say YES

Hattie’s ‘yes’ streak started when a friend and her decided to do a sprint triathlon together. “We had such a great time,” Hattie recalls, “and I was like, I want to do more of this.” That spark quickly turned into a blaze of ambition. By the following year, she was competing in Outlaw triathlons and even signing up for a full-distance Ironman—before completing her first half-distance event. “I didn’t give myself the choice to not carry on,” she says.

The Power of Community

For Hattie, discovering the 10IronWomen network—a group committed to gender parity in triathlons—was a game-changer. “It’s amazing to see a community encouraging women and non-binary folk to show up,” she explains. “Seeing others doing it made me think, I want to be a part of this.” That sense of solidarity and shared purpose has been a recurring theme, whether she’s lacing up for a winter triathlon in the Alps or a grueling ultra-marathon closer to home.

A Year of Big Goals

This year, Hattie set herself a dizzying list of challenges. She swam 500 kilometers (yep, that’s half a million meters!) and tackled a range of events, including a winter triathlon complete with ski touring, the Étape du Tour cycling challenge, and her first ultra-marathon. Each was hard in its own way—whether it was battling snowy trails with crampons or smashing out seven-and-a-half-minute miles for 13.1 miles. But for Hattie, the difficulty is the point. “Every time I achieve something I thought was impossible, I remind myself: I can do hard things.”

Balance and Burnout

With goals that ambitious, fitting it all in can be a challenge. Early mornings help. “I’m one of those people who can get up at 5:00 a.m,” Hattie admits, however it also takes a lot of discipline. With her work on Hits Radio starting later in the day, she carves out time for training, dog walks, and the occasional tantrum over broken goggles. “I’ve definitely had those ‘forgetting-my-swimming-costume’ moments,” she laughs. But her key to staying motivated is simple: keep it fresh and fun. Whether it’s joining her triathlon club for training or trying a completely new event, keeping it fun and different is the secret to staying motivated and on track to reach your goals.

Advice for Aspiring Endurance Athletes

For anyone looking to follow in her footsteps (or strokes), Hattie has this advice:

Be patient. Results don’t come overnight, and the journey is as important as the destination.
Stop comparing. “Your journey is completely your own. Social media only shows the highlights,” she reminds us.
Find your community. Whether it’s a running club, a neighbor for early morning jogs, or an online network, accountability and camaraderie make all the difference.

What’s Next for Hattie?

In 2025, Hattie plans to tackle her first multi-day event, the Monster Triathlon. Admittedly it is as scary as it sounds, kicking off with a 5K swim in Loch Ness, followed by a 1,000-kilometer bike ride to Windsor, and wraps up with a casual 50K run to London(!). Her goals also include more open-water swimming, trail running, and maybe—just maybe—an even bigger endurance challenge. (Though definitely not swimming the English Channel: “No way am I swimming through jellyfish without a wetsuit!”)

Hattie Pearson’s journey is more than a personal triumph. It’s a testament to the power of showing up, saying yes, and proving that with the right mindset, anything is possible. Whether you’re tackling your first 5K or dreaming of an ultra-marathon, Hattie’s story is proof that the finish line is worth the hard miles. And when you cross it? You’ve won your race—medal or not. 🏅

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Make your own electrolyte drink

Why spend on expensive sports drinks when you can make a natural, hydrating electrolyte drink right at home? With just a few simple ingredients, you can create a refreshing blend packed with essential minerals and hydration-boosting properties. Perfect for fueling your workout or post-run recovery, this homemade option keeps it natural, affordable, and effective.

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Ingredients:

1 pinch of high-quality sea salt
Small piece of fresh ginger, peeled
500ml coconut water (e.g., Rebel Kitchen)
Juice of 1 lime
Fresh mint leaves

Instructions:

Prepare Salt & Ginger: Add a pinch of sea salt and the peeled ginger to a blender.
Add Coconut Water & Lime: Pour in the coconut water, squeeze in the lime juice, and add a few mint leaves.
Blend & Serve: Blend until smooth, pour into a glass, and garnish with extra mint. Enjoy your refreshing, hydrating drink!

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