Running

[johnny]

I am starting to think about training for a triathlon so I've started running again after a break of about 4 years (i used to run fairly regularly but nothing amazing just to keep fit). I thought running again would be pretty easy as my cardio should be good from all the cycling and stuff but I am finding that my legs are killing me. Is it a completely new set of muscles that I am working now? I also find that my heart rate is pretty much at 90% all the time too....

Any suggestions?

 

[shimano]

running muscles and cycling muscles are two different sets. Just read Menzies Cambell's autobiog (yes I know I'm a sad git) he was a champion runner in his day but while at uni he wouldn't ride a bike to get around like his mates as it would build up the 'wrong' muscles. Being able to do a triathlon means you're up there with superman but just can't fly.

 

[Stig-OT-Dump]

Build it up slowly. Remember that it isn't the work that develops your running muscles, it is the rest & recovery after you have done the work. Alternate hard sessions and easy, slow sessions. To start off with, you may need to alternate walking and running in a session.

If you are looking to run a 10K as part of your triathlon, there are some good training plans available free, for example
http://www.runglasgow.org/senior/prepare/prepare.php

There are a number of web resources for triathlon too.

Finally, your heart rate on the run is going to be higher than for the same perceived effort when riding a bike.

 

[johnny]

Thanks for the replies and thanks for the link Stig. I've printed a copy so I have something to follow. One final question, if cycling and running use different muscle groups how should I stagger the training between them. Is it fine to run on cycling rest days and vice versa?

 

[johnny]

Oh and off to look at tri web sites now, another whole new world to explore.

 

[Stig-OT-Dump]

There are probably people better qualified than me to answer that, but I use my bike to commute, throw in longer rides on the way home and on the weekend.

I sometimes alternate long ride / long run on the weekend, but try to do bike and run when possible to get practice at using one muscle group, then the next, and take a rest day after.

 

[Baggy]

In a bid to become slightly less fat I'm also going to give running another go after a 5 year layoff. Am starting very gently, had to give up before as my foot arch was collapsing and in spite of trying orthotics the problem came back at the 5k level. I've now got new orthotics so am giving things a go.

Went out on Sunday and did a 25 minute run/walk, not to bad. Monday morning, got up, walked downstairs...Oh.My.God!

I could certainly feel it in my inner quads (VMO? above the knee) and front of my thighs, it was an eye opener as to just how different a set of muscles you do use...

 

[RedBike]

I've just started running too. Yesterday was my first run / walk session.

Despite taking it very easy my knees were aching while I was cycling into work this morning.

 

[Blonde]

.. my cardio should be good from all the cycling and stuff but I am finding that my legs are killing me.

Snap! I started running again a few weeks ago and whilst I found the breathing/H/R etc all fine and it all went surprisingly well, my legs were really stiff the next day - and my back, and shoulders, and neck... You still use the quads, glutes and hamstrings but they are working in a different way to on the bike. Professional athletes often do make the transition to cycling from other sports; Some of them from skiing, rowing, running and football where you use the same muscle groups, even though in different ways. You'll feel your quads more running uphill and hamstrings running down hill. The core abdominal muscles need to be engaged for back support when running and the shoulders and neck hold up the full weight of the arms, whereas in cycling the upper body and to some extent the trunk are supported by the bike (by the handlebar and saddle). Although you are suppoed to use your abdominals for supporting your back in cycling, many people don't, slumping over and using the handlebar to take the weight, but can suffer back ache as a result. Regarding H/R: It is very likely that your max H/R and therefore your H/R training zones are different for running. It is generally aknowledged (there are some research findings on PP Online, plus other training websites) that HR zones for the same person tend to be sports specific, so don't be too alarmed.

 

[johnny]

On my third day of running now, still sticking to only thirty minutes and legs starting to settle down (stairs don't scare me the next day). But my hamstrings have become very tight!

 

[RedBike]

Just about to start my second week. It's a bit embarrasing having to walk every few minutes but my legs just won't cope with 20mins continuous running. My knees ache as it is!

Two reps of:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)

 

[Baggy]

Johnny, I can't yet imagine doing 30 minutes without investing in a Stannah Stairlift!

Just about to start my second week. It's a bit embarrasing having to walk every few minutes

I just try to wait until there's nobody around, but it doesn't really work as I have to double back on my route. It's taken 3 days for my knees to feel ok, so out again tomorrow...

 

[Stig-OT-Dump]

Do a warm down. Try stretching after you have finished running. Eat some carbs fairly soon after a run. Get advice on shoe type from a specialist running shop (get checked for pronation / gait).

Redbike - your regime seems ideally suited to a running track. Local schools may have a track that is freely available after hours. Whilem there is nothing wrong with the old cinder tracks, a rubberised "tartan track" would offer more cushioning and make things easier for you. Riding your bike there and back would be a good warm-up / down too.

 

[johnny]

Johnny, I can't yet imagine doing 30 minutes without investing in a Stannah Stairlift!

I thought I might need one last week. I pretty much stood at the stop of the stairs and sort of dropped down each stair. Going up I had to go sideways!

 

[Flying_Monkey]

Stretch a lot afterwards... whilst you are still warm. Absolutely essential. But not before. I like running as early as possibly in the day too. Just because of the light and the lack of traffic

I spent last week running after having not run since December. Maybe it's because I haven't been doing as much serious cycling this year that I found it easier than expected. So I did 4 miles on Monday, 5 on Tuesday, 6 on Wednesday, 8 on Thursday, then had a break and did 12 on Saturday. My legs were fine but it was the impact on my feet that did bad things - very sore tendons or ligaments (I am not sure which!). Still, they recovered pretty quickly... and I've been back on the bike today.

I have been seriously thinking about working up to doing a half ironman, or maybe, eventually, even a full one. Can't be arsed with normal triathalon as I am just not fast as a runner or swimmer - the longer, endurance things suit me better. Basically, I have only one running pace, which I can keep up for anything from 2 to 12 miles (maybe more, I don't know) without any real problem.