Jogging.... help!

[LosingFocus]

OK, so I thought that after 6 months of cycling at least twice a week (split between MTB and roadie) but I wuld have some average base fitness, so I decided to have a run today round the local woods.

Ooooooooof.

Im aching in places I didnt know could ache and clocked in a pretty poor (I think) 3.86 miles in 43 miles.

Anyone on here kind enough to give me some running pointers?

 

[calibanzwei]

Tried jogging before cycling became a commuting necessity epiphany...
Couldn't jog continuously, so downloaded some mp3's with timed bleeps so i could walk 1 minute, jog 2 minutes, jog 1 minute etc...
Fast forward 4-6 weeks later, on a maybe 30 second/3 or 4 minutes spacing... still wasn't enjoying it, had a touch of tendinitis (was stretching before after) and ankle was aching first thing in the morning.

Started college, borrowed my brothers Charge Plug for the 16mile, twice a week journey. Ankle fixed itself. Haven't looked back and running shoes went in the bin.

 

[LosingFocus]

Well thats not helping!

 

[Hacienda71]

Different muscles to cycling so build up your distances slowly, it is far more of an impact exercise than cycling so you will feel it until you are used to it. Warm up and stretch well to avoid injury and warm down and stretch after running.
Learn to run correctly. I was always a natural runner but my wife when she started went to a running club where they taught her the best action and she runs really well now. Also get the right shoes, a lot of shops now will do a proper fitting like when you get a bike.

 

[LosingFocus]

Thanks Hacienda. About 1/2 a mile in I realised that, in my eagerness/nervousness, I had totally forgotten to stretch so I stopped and tried to do as much as I could then. I did a warm down/stretching 5 mins when I got back to the car too.

The thing about "running correctly" is the bit Im interested in as Im sure my "plonk ya foot down" movement isnt right and I found myself slouching when warn out.

 

[calibanzwei]

Tbh you're probably better off running in the woods than I was on tarmac...

I was a member of http://www.runnersforum.co.uk/ during those dark days...

 

[david1701]

walk/run when you start and bed in slowly. The way the guy in the running shop explained it to me is that I have a very powerful engine (fundamental fitness) from cycling but that made it really easy to break things further on in the drivetrain (eg leg muscles) like putting a v8 in a mini. It was a slightly random conversation but the upshot is that running gently will get the muscles used to working at running.

Also I was told to stretch after not before but am no expert.

I really enjoy a morning run now, been at it like 2-3 weeks

 

[Hacienda71]

I will ask my wife if she has any specific info, but my understanding is that it is a fluid rolling motion rather than the jarring impact stomp stomp of a jogger. I always run rather than jog but that comes from running at county level as a kid. My wife loves running while my bike now gets preference for me.

 

[Mad at urage]

Re: the '[do/don't] stretch before' and 'stretch after' thing.

The 'stretch' before should be a non-impact warm-up (squat/stand a few times or similar - it's mainly your legs that need the increased blood flow) then taking your joints through the natural range of their movement. Don't try to increase the range beyond what is comfortable, but it is best that they flex first in a controlled fashion, rather than with the full impact of your running body. Don't forget to include your shoulders and neck (the impact of running can be quite a shock to them otherwise).

The 'stretch' after is a different thing: The aim is to encourage the waste products of your exercise out of the muscles and possibly at the same time to increase the length of the muscle/tendons which repeated contraction of exercise would otherwise tend to shorten. Hold each stretch for about 20 seconds minimum, do not 'bounce' into the stretch (you've done enough bouncing whilst running).

Both get called 'stretching', which is confusing if you don't realise the differing purpose.

Caveat: I rarely run nowadays if I can help it, I'm too heavy a build and my joints don't like it. I do train at martial arts still and the principles are the same.

 

[LosingFocus]

Brilliant stuff guys, thanks a million.

RE: Stretching. Im planning to cycle to the woods most times (its about 2 miles form my house to the south entrance) and then lock up the bike and do a run, then cycle home. would I need to stretch, even after Ive cycled there or would the motion of the cycling take care of it?

I'll work on some more "fluid" movements and I was really 'pounding' today, I can feel it in my ankles and, surprisingly, my left biceps.

Whilst Im here, if anyone can recommend some cheap running headphones.... and some decent running tunes too.

 

[chris-s]

Find yourself a 'couch-to-5K' (C25K) schedule on the internet either downloadable/printable or phone app. This will gradually work you up to a distance at a steady pace.


Chris

 

[Moodyman]

Running, like cycling, is about rhythm.

Try to run in a springy fashion - you land on the balls of your foot, but in the same stroke, your toes then push you off again. Heels must never touch the ground. This is low impact and avoids knee and ankle injury. Hard to get right, but once you do, you'll never go back.

Initially you'll feel a lot of pain in the calves, but they will strengthen.

Also...keep upper body upright but relaxed - Michael Johnson style. Head looking straight ahead not down at the floor.

If you look at the floor, head goes forward which strains the neck muscles.

Once you get it right, it is ridiculously enjoyable.

Edit: By the way I'm 17 stone and bordering on being officially obese. I don't suffer from joint pains and run mostly on tarmac.

Also, stick to 10% rule. Increase your distance by 10% when you feel comfortable with you current one. You look like you've gone from Zero to 4 miles. No wonder you're hurting.

 

[david1701]

I'd stretch before getting back on the bike

@mad@rage that makes loads of sense, thanks

 

[smokeysmoo]

+1 for the run/walk build up method. If you don't have the means to use and app/mp3 you can easily do it by lamposts/sign posts fro free

I worked up to running 10k's a few years back, but even after months of running I always hated the first mile! Can't put my finger on what it was, but once I hit my rhythm, (after a mile presumably) it was ok.

Check out www.parkrun.com, they're an organised weekly 5k in loads of local parks around the country, and more importnatly for people of all ages. You do get a fair share of 'serious' runners, but the majority are runnings noobs, or people reffered by their doctor for health reasons, you even get people running with their dogs

I started doing these a couple of months ago but quickly fell out of the habit , but now you've got me thinking of going back again, I hate you

 

[jay clock]

For once in my life I feel like a bit of an expert! Having gone from fatty to Ironman in a few years I can vouch for Couch to 5k. http://www.coolrunning.com/engine/2/2_3/181.shtml For a fit cyclist it can seem a bit easy at first, but I clearly remember the day I had to do a 20 min non stop run and thinking I could not actually do it!

I think the V8 in a mini analogy is very good.
Re the heel striking issue, there is a lot of debate about this. Not sure I agree with

Heels must never touch the ground.

But I think mine don;t anyway!

As a triathlete I do all the swim bike run, hence I space things out, but I would suggest never to run two days on the trot. But some others will disagree.

Re the headphones I can VERY strongly recommend these JVCs http://direct.tesco.com/q/R.206-2344.aspx -£6.98 at Tesco if you collect in store usually double that. I just bought three more pairs for future stock. The buds stick firmly in the ears, and the sound is excellent. Eventually you will lose a bud (S M and L included) so you may get away with another size, if not, then buy a new pair!