Cycling is easy on the knees, but on the road you share space with cars. How to set up your bike, check it before riding and stay safe.
On a bike, the saddle carries your weight, so your knees and ankles don't take a jolt with every step the way they do when running. That makes it fairly comfortable to build up time even if you haven't exercised in a while, and it's easy to fold into daily life, such as commuting or running errands. The catch is speed: when you fall or collide, injuries tend to be worse. That is why safe habits matter more than fitness when you're starting out.
Bikes are shaped by where and how they're ridden. You don't need an expensive one at first. Decide what roads you'll mostly use and what for, then choose. Riding a bike-share or rental bike a few times before buying is also a good idea.
A bike that doesn't fit wears you out quickly and can hurt your knees and back. Frame size depends on your height and leg length, so the surest way is to sit on bikes in a shop before you choose.
Plenty of accidents start with a mechanical problem. If you get into the habit of checking these by hand before setting off, you'll have far fewer surprises on the road.
Choose a helmet that fits your head, wear it so it covers your forehead, and tighten the chin strap so one or two fingers fit underneath. After a hard impact, replace the helmet even if it looks fine, since it may no longer absorb a shock properly. After dark or on gloomy days, use a white light at the front and a red light at the back so others can see you. Bright clothing or reflective material helps too, and gloves protect your palms in a fall. Wide trouser legs can catch in the chain, so tie them or roll them up.
In many countries a bicycle is legally a vehicle, so you follow rules closer to those for cars than for pedestrians. Specific rules and equipment requirements vary by country and region, so check the official guidance where you live.
Start in a park or on a wide bike path with no cars, and practise starting, stopping, signalling with one hand and turning your head to look behind you. Keep early rides short and mostly flat, then add distance based on how you feel the next day. A sore backside is normal at first and usually improves after a few rides; padded cycling shorts help. If your bike has gears, shift to an easier one before you reach a hill, not halfway up, to spare your knees.
Grabbing only the front brake hard can throw you forward, so use both brakes evenly and start braking early and gently. In the rain, stopping distances get longer, and manhole covers, road markings and wet leaves are especially slippery. If your knees hurt after riding, check your saddle height first. If you hit your head in a fall, get checked even if you seem fine, and if you feel chest pain or severe dizziness while riding, stop at once and get help. If pain lasts more than a few days, talk to a medical professional. This article is general guidance and does not replace a diagnosis for your situation.
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