Any of you go running after years of cycling?!

Arequipa

Hi!

How are you all doing today?
I have been cycling for about 10 years...commuting to work, sportive, trips to Alps, tours etc etc..
I have tried a few times to get back to running... ie going for a jog for 20 - 40 mins, particularly during the Winter months...
I have gone for a few runs over the last few weekends, slowly building up distance and time.. on Saturday I went for a 30 minute run around my local park..
I have been sore since Saturday... particularly my heel-- ankle---achilles..

I am not looking for any physio or medical advice..

I just wanted to know if any of you found running really tough after lots of cycling?
Are there any ways to prep your body for the impact, use of different muscles etc?

Thanks a mil!

A

What Username Guidelines

Arequipa wrote: »

Hi!

How are you all doing today?
I have been cycling for about 10 years...commuting to work, sportive, trips to Alps, tours etc etc..
I have tried a few times to get back to running... ie going for a jog for 20 - 40 mins, particularly during the Winter months...
I have gone for a few runs over the last few weekends, slowly building up distance and time.. on Saturday I went for a 30 minute run around my local park..
I have been sore since Saturday... particularly my heel-- ankle---achilles..

I am not looking for any physio or medical advice..

I just wanted to know if any of you found running really tough after lots of cycling?
Are there any ways to prep your body for the impact, use of different muscles etc?

Thanks a mil!

A

I recently started the couch to 5k. Same as you, commenting for 10+ years on the bike, except I had never run before. I’m on week 5 now which has running sections up to 8 mins long (started at 1min runs). I’d never have pushed myself that far without the app telling me what to do. Surprised myself that my legs hurt before I was out of breath, but I guess the cycling has me fit but it’s different muscles in use. Never thought I’d enjoy it as much as I do tho. The couch to 5k program does seem to lower you gently into it and I’ve had no issues with pain or stiffness, etc, the next day. Might be too easy for you if you’re running for 30 mins but there are similar programs to get you to 10k, half marathon and full marathon.

Arequipa

Thanks for the feedback... that coach to 5km sounds like a great idea..
I think I have to run a bit 'softer'f u know what I mean, and watch my footfall onto the centre of my foot..
Then warm up, stretching after etc, should all help..

The big advantage of a run, is it works the body quicker than cycling... 30 mins is like 1 - 1.5 hours of cycling...
Cycling as well does not provide that impact that bones need from time to time...
Its nice in the winter too...

magicbastarder

well, would you look at what GCN uploaded only two days ago:

https://www.youtube.com/watch?v=VocgsF-KMpw

ted1

I’ve done 3 marathons in the past 12 months. Each time I felt it in the knees, from reading up on it. It’s over developed upper legs. (Quads , hamstrings etc.)

Just keep at it. Make sure you have good runners.

Cee-Jay-Cee

3 years ago I decided I’d start running on the threadmill in the gym twice a week. I’d do 4/5kms but after the third time I thought fcuk this and went out and ran on the road instead. I done 5km from the get go and was surprised I was able to. I kept it up for the winter until late March and then started back on the bike again. I intended to do the same each winter after but never got around to it. I do think it’s a great way of keeping some level of fitness through winter and a 5km run twice a week was enough to keep my fitness level at a reasonable level. I don’t know what my pace was as I just timed myself on my watch but my fastest was 20min 20seconds but generally it was around the 22/23min time for a 5km run.

Arequipa

Magicbastarder...that is epic good timing by gcn..

yea, I played football, rowed, played basketball when I was younger... had a few injuries, but nothing too serious..
it seems that my ankles //heel//anchilles get sore first..knees...hamstrings...calves and quads are all fine after a run..
I have axis runners...for running!

thanks for the feedback!

Canis Lupus

Arequipa wrote: »

I have axis runners...for running!

thanks for the feedback!

Have you just bought them or got them from a proper running shoe store because there are different types depending on whether you're an over or under pronator (or neutral) which has bearing on how your foot/ankle rolls during running.

Also if you're just starting off probably look at running less distance more often rather than 40 minute jogs on the weekend. I'm back running again in my late thirties and I struggled at the start with lower leg niggles. I think stuff like tendons don't adapt and heal as well as when you're in your teens/twenties so whilst your cardio might allow for a 40 minute run your tendons might not.

Stretching and foam rolling seems to be more important to me as well than it did in my twenties. It's boring but don't ignore it.

Finally, it can help to pay a visit to a running physio to nip any issues in the bud as tiny things can blow out in running if you ignore them.

Wishbone Ash

What Username Guidelines wrote: »

.... commenting for 10+ years on the bike....

Now I've an image of you passing remarks and opinions on everybody and everything as you zip along! :pac:

bazermc

What is this running thing?

Wishbone Ash

bazermc wrote: »

What is this running thing?

It's a popular way of destroying your body. Any cyclist who considers it is obviously not doing enough cycling.

Cee-Jay-Cee

bazermc wrote: »

What is this running thing?

Its like going for a cycle without the bike.

ford2600

Take up swimming as well enter competitions and be sh1t at 3 sports

What Username Guidelines

Arequipa wrote: »

The big advantage of a run, is it works the body quicker than cycling... 30 mins is like 1 - 1.5 hours of cycling...

This is the main reason I started. I’ve found cycling good for fitness levels but the only thing for me that shifted the extra pounds (and stones) was walking. I’d walk to/from work a couple of times a week and at 12km it would take 1hr 40mins. Great for mental health as well. But you’d get out of the routine every few weeks and it’s hard to get back into. Even though I’m only 5 weeks in, I’m kicking myself for not doing it sooner. It’s (mostly) easy, it’s 30mins 3 times a week, so there’s no excuse. Already noticing a drop on the scale even with all the extra December festivities.

magicbastarder

Arequipa wrote: »

a run, is it works the body quicker than cycling... 30 mins is like 1 - 1.5 hours of cycling...

you mean in terms of wear and tear?

Canis Lupus

bazermc wrote: »

What is this running thing?

Cee-Jay-Cee wrote: »

Its like going for a cycle without the bike.

But in case you were worried you can get yourself a triathlon suit and still wear lycra for the run and because you'll be going much slower can truly appreciate those glances from the public at your ripped middle aged body.

monkeyslayer

Dip in and out of running, usually train up to the 10km in an hour sort of level and then lose interest for another few months... the knees inevitably start to suffer and I start to wane... my back problem does feel much better as a result of the stronger core so I keep meaning to find a running routine similar to my cycling where I tip away at a near constant fitness level of less but often, but the bike wins most of the time... and if doesn't I'd probably prefer a good hike...

seamus

It's an aerobic fitness thing. Your cardiovascular system is way fitter than the muscles you use for running.

In the same way that if you get on the bike and go do 150km after a few months off everything will hurt. Someone who is unfit will be out of breath before their muscles complain. You won't, you could actually do some real damage.

Start out doing 3km, 3 times a week. 6 min/km, no faster, but slower if it feels more comfortable. It might feel a bit bizarre at first, you'll get in from a run barely warmed up.

Week 2, 3km
Week 3 & 4, 4km
Week 5 & 6, 5km

From there you should be nicely conditioned to start upping the pace and distance. Distance up by 10% per week, no more. Pace up by 10 sec/km/week.

Macy0161

Arequipa wrote: »

I just wanted to know if any of you found running really tough after lots of cycling?
Are there any ways to prep your body for the impact, use of different muscles etc?

Aerobically, running after a cycling focus isn't tough, but that's where the danger lies really - doing too much too soon when the muscles and joints aren't ready.

I did Triathlon for a couple of years, and have tried to keep a weekly run going, especially in weather like this. One (of several) reasons I've moved away from triathlon is the toll of running on the body (it was mainly the bike is just best though!). There are some that are adamant that the toll on the body is muscle imbalances/ weak core etc that will eventually show from cycling too, so the wear and tear excuse is just kicking the can down the road. I guess we'll see.

As for prep, just build up slowly as Seamus suggested no more than 10% a week. Or the couch to 5k someone else suggested. Apart from that, it's mobility/ flexibility and strength work that will help. None of which I do regularly, hence the constant run niggles.

I wouldn't listen to advice on what runners though - if you're going to do it, go somewhere for a gait analysis like Amphibian King. Speaking from the experience of a supinator, a lot of the symptoms are the same as an overpronator (which is much more common) - if I'd listened to advice on boards and got stability runners it would've been the exact opposite of what I needed, despite the symptoms apparently being the same.

A bit of impact exercise is supposed to be good for bone density in cyclists. For me, there's just days it's easier to fit in a run than a bike really though.

magicbastarder

i'm looking into starting a swimming regime for core strength. anyone else do this?

Macy0161

magicbastarder wrote: »

i'm looking into starting a swimming regime for core strength. anyone else do this?

I don't think it would add much tbh. To swim well you need a strong core, not that it helps build a strong core.

Thargor

Which of the couch to five k apps are the best? Play Store is flooded with them.

What Username Guidelines

Thargor wrote: »

Which of the couch to five k apps are the best? Play Store is flooded with them.

https://play.google.com/store/apps/details?id=com.c25k&hl=en_IE

This was the first one I found that didnt require payment to unlock all routines. There are ads instead but you can at least put up with them. After week 2 I ended up paying because it's a decent app. Can listen to spotify while running and theres a tone and voice prompt to tell you when to walk/run. I use it on iOS but assume its the same.

Peter T

https://play.google.com/store/apps/details?id=com.appsymphony.run5k

This is what I use. Gives you voice prompts when to run/ walk/ halfway etc. Records your routes so you can see previous attempts on the route and same as above you can use spotify while its running also. Focuses on 3 runs a week with the middle run being the hardest effort. Minimal ads and its free

TooObvious

Used to run loads and then took up mountain biking/cycling, thereafter the running took a nose dive.

This year, I'd say 10 months since I last went for a run, I partook in a charity 5k. I'd been commuting loads on the bike, putting up big mileage and the lungs and heart were in good form. So I clocked in 22 minutes, not fast really but way ahead of my running work colleagues. For the next week though, literally the 7 days, i was very sore all over - a bad case of the DOMS.

Bang for buck it's hard to beat a fast (for you) 5km.

Harrybelafonte

If you start running after cycling for a long time, some suggestions to spare your legs would be

Warm up before
Run slowly with short steps
Try and change the terrain

Buy decent runners

I was an orienteerer and mountain runner in my teens and never ran on pavement, that's really what kills me now and I think same might be true for many not used to the impact

Arequipa

thank you for the replies... i ran on the beach a while back as well.. and was quite sore afterwards too..i think the soft sand and pulling legs up and down through it, really worked the tendons and muscles!

07Lapierre

Forget Running... I went from cycling for years to doing a two hour walk/hike in Wicklow! geez i nearly needed the Mountain rescue guys to come get me! My Ankles, Knees, hips and lower back were very sore at the end of the hike. I could hardly walk back to the car. You do get used to it though...a few weeks later week climbed Mt. Kilimanjaro and survived!

circler

seamus wrote: »

In the same way that if you get on the bike and go do 150km after a few months off everything will hurt. Someone who is unfit will be out of breath before their muscles complain. You won't, you could actually do some real damage.

100% this. Go ridiculously slowly to begin with. All the ligaments and tendons will strengthen (thicken) and the chances of injuries ahead should be reduced.

I suffered from ankle tendonitis after going from zero running to 30/40km running per week. When it finally cleared up, I started back with walking 5-10km per week for a month, then upped to 1-2 km slow jogs (6:30-7:00 per km) three times a week for a few weeks, then upped the distance again but not the pace to 3-4 km three times a week, ... You get the picture.

Physio told me once you start doing 20km per week to increase distance at most 10% per week. To help stop myself going mad I introduced interval sessions at this stage, high intensity, low distance.

2 years later, zero injuries, and running away.

Lusk_Doyle

I have. Packed in cycling earlier this year and have focused much more on running. I get the odd niggle and one near serious almost knee injury but flagged it in time and got it taken care of just before the DCM this year. I really enjoy running more than the bike now.

Statler

Similar to some above, came from a cycling background and got into running alongside it some years back. Think it's been mentioned above but would strongly advise getting proper runners, in a proper running shop. They may seem expensive, but as someone who's spent a small fortune on physio after a couple of running induced injuries I highly advise investing in them.

Some may disagree, but I wouldn't get too caught up in a couch to 5k program if you've a good level of cycling fitness, as seamus says above just start out slow and build it up gradually.

As for stretching, there's a lot of debate as to whether static stretching does more harm than good. Personally I absolutely hate it and go through phases of not doing it, but I probably feel the benefit more when I do. Good bit of advice I got was never to stretch a cold muscle for more than 2 seconds. Think of a rubber band coming out of a freezer, you stretch it too long and it snaps, multiple small short stretches are what's needed. And pay attention to your Achilles, that's a proper bastard of an injury to deal with....

Bambaata

Well i came from the dreaded "**** at 3 sports" and would have run a fair bit. I moved to bike only due to plantar fascia issues. Never gave it the focus to correct it properly and just went bike only for a while (will be 3 yrs ago soon!! Take it slow, make sure to roll out any knots and generally take care of yourself a bit more than you would on bike as it can take its toll on you. I didnt do enough maintenance and ran myself into trouble. And now ive cycled myself into trouble im now just swimming lol.

silverharp

im mostly cycling fit at the moment but go for 2 hour walks at the weekend, recently started doing some jogging during the walk , idea would be at least once a week turn my 10km walk into half walk and half jog and a shorter one half that during the week. the bike is staying in the shed for the next two weeks so hopefully a chance to build up the jogging over the xmas period. i also want to build up core fitness either using a body weight routine or toying with the idea of getting a squat rack, its possible to get lots of benefits from an hour a week.

Macy0161

Statler wrote: »

Some may disagree, but I wouldn't get too caught up in a couch to 5k program if you've a good level of cycling fitness, as seamus says above just start out slow and build it up gradually.

I more suggested it as an approach to help provide some structure around the gradual build up.

Harrybelafonte

Macy0161 wrote: »

I more suggested it as an approach to help provide some structure around the gradual build up.

Exactly, recommending to "start out slow and just build up" is too vague for someone who has never really run before.

What Username Guidelines

Harrybelafonte wrote: »

Exactly, recommending to "start out slow and just build up" is too vague for someone who has never really run before.

Personally, I would certainly have given up within minutes had it not been for the app. I've tried running before but completely ignorant to how fast, for how long, how often etc. The thought of running for more than 8 minutes seemed insane to me just last month and now, dare I say, I'm actually enjoying it

smacl

TooObvious wrote: »

Bang for buck it's hard to beat a fast (for you) 5km.

Been on the turbo the last couple of nights, and you can knock out some serious effort in a short time there too. Kettle bells also provide a decent fast workout without much of an outlay or setup. That said, I find anything outdoors, whether cycling, running or hiking provides way better head space. While I enjoy running, I find if I do it regularly for more than about a month I always picking some kind of strain that leaves unable to continue for a couple of weeks.

gearoidol

ive have come from the opposite side. running with about 7 years and started cycling about 3 months ago,due to achillies issues .

I have to say im loving the cycling. So little damage to the body compared to running . I used to run about 50 -60 miles a week and now about 35-40 and a few 2 hr cycles. Running batters the body ,you generally escape for a few years if you are lucky but a small thing can develop and quickly put you out.

I could still probably run 17:30 or so for 5k but for fitness you need to do mileage. A fast 5k is only about 300-400 calories if your fit where as a long 13-15 mile run on the weekend would be 1500 to 2000 cals .

I find with running if I push too hard without a proper rest week every month you can easily get caught in overtraining and quickly get run down which leads to head colds and crashing and burning for a few weeks.

Wildly Boaring

Did it this summer.

I'd always be ok(ish) for a 5k run.

Did a half marathon and a couple of the quest series (hardest category) by end of summer. Really like the quest ones

Have a brother who's a good runner. Gave me the same advice as above and it worked.

No more than 10% extra a week.

I started with two 3k runs a week and built up.
Once I got to a 7k and a 5k i went to 3 runs a week. One long two short.

The once I ignored my own plan I paid dearly and had to do bike only for a while.

Had a kid in October. Bike and runners in shed since. Gonna be a painful January!!!

I always tracked my runs with garmin but never worried about being quick on the long ones. Just hit and stick to a steady pace. Did try pushing on with 5k ones by the end.

I am deffo now ****e at 2 sports!!

Bambaata

As a guide to check you're not running too hard try to ruin at a pace that would allow you to have a conversation with someone, not talking long winded sentences but a pace that would allow short sentences with short breaks. It might help you moderate the intensity to help you run for longer

Buzwaldo

I took up cycling 7 years ago (aged 45 - typical mamil stuff) and joined club, few sportives, one Alps trip, one day on Ventoux, not competitive, just leisure. Got fairly hooked on it, enthusiastic but not devoted/obsessed, peaked around 5/6K km per year.
I had tried a small bit of running before, but knees were a bit dodgy. Last few years did a bit of running again, and hey presto, knees stood up to it ok, thanks to muscle development from cycling. Not too much, but got up to doing a few 10ks etc. but cycling was still the main thing.
My OH does a bit of running (late starter also) and worked up to doing DCM in 2016 & 2017. While I had no intention of doing the marathon, the support and buzz on the day in Dublin seemed brilliant when I was supporting her, much better than any cycling event I did including Mallorca 312 which I did (225 version) this Spring. So having done a HM last year I signed up and did DCM this year.
Obviously cycling took a back seat during that training, and I've only done a few moderate spins since. It's going to take a while to get back to where I was cycling-wise.
It did take a while to get going at the running, but I didn't go at it too hard initially, maybe running less than once a week while still cycling. It's when building up the volume of running, or doing hard efforts that injuries seem to occur. Got a good bit of useful info from the athletics forum here on Boards. Initially I kinda had the one pace for most of my runs, but learned that you need to make yourself run slowly (not as easy as it sounds) to build mileage and prevent injury. They then say to build some volume first, then add some speedier sessions / intervals. Not a good idea to try to build volume and speed at the same time.
Most training for the Marathon here were doing 5-6 days per week, but I just did three (occasionally four) and maybe one cycle as well, and was reasonably happy with my time.
I got some niggles, but nothing more than when starting cycling, and luckily no issues with achilles / calf muscle apart from mild calf tightness at times. I do believe that Achilles injuries need to be treated with respect and caution, knowing some folk who did have trouble, including one full tendon rupture, and one partial. It seems 40-50 somethings can commonly rupture them.
I still prefer the freedom and mile-munching of cycling, plus the sociability of a club spin (can't keep up now though), but time-wise running is great. You can go for a decent run from 30 mins upwards, whereas cycling needs a good bit more to be worthwhile.
Looking forward to striking a better balance of both going forward.

Arequipa

Thanks for the replies...
I like the idea of the slow build up with running & adding 10% per week...
I planned on doing the park runs but havnt got around to it yet...
My ancle/ achilles is defo on the mend now after Saturday's run in the rain! The right ankle is definitely a bit slower to loosen up than the left...
It gets me a bit down sometimes getting older and more injury prone...🀣🀣

Statler

Good luck with whatever approach you take, just remember to mind that Achilles... You want to avoid this at all costs! (needs volume): https://www.youtube.com/watch?v=rsvcqS6tCLs

fat bloke

It's hard to argue with running in terms of time-efficient exercising.

Until you go running....:)

I like the idea of it, but any time I've tried it - niggles and twinges and darts of pain are the order of the day and more than anything else (apart from the fact I find it interminably boring) I'm terrified that a resultant knee or hip or ankle injury would keep me from the bike.

Thinkingaboutit

After a multiple fracture injuries some years ago, I run a bit on the grass in the park (there's elements of arthritis since that accident which I don't want to inflame and which makes itself known), but nothing like as often as I should.

El CabaIIo

As a few have said earlier in the thread, start out slow with running, the main goal should be build up volume at first so no point going out hammering a short run, blowing for air only to broke up for a week after it.

Second tip is to run alot on grass or soft surfaces, that goes for newbies and experienced runners, it'll massively lower your chance of injury and will develop all your stability muscles in your ankles and hips as well as your running musculature. Even the all the top pros do this with some going as far as using underwater treadmills.

Glutes and hips- strengthen your glutes and work on hip mobility. Cyclists will have overdeveloped quads and ttight hip flexors from the position on the bike. You'll need to develop your posterior muscles to rebalance the muscles.

Shoes- avoid shops who sell using a pronation test in store, 95% of them have no idea what they are talking about(only what they are trained to think-they are are a sales person and not a physio or biomechanist) and will reccomend €190 Asics Kayanos which are the most expensive shoe in store. Pronation is a normal part of the gait cycle, Overpronation is misalignment and is usually a result of imbalances in the hips, not the ankle(you will never see these stores look at your hips-cause and effect). Comfort should be the number 1 trait you look for in a shoe.

Technique- Do form drills rather than just focus on foot landing. Running is a full body sport, you're head is connected to your big toe, drills will help to synchronise all your muscles and teach your coordination. Footstrike isn't everything, overstriding is the big killer and you can do that whether you are trying to land on your forefoot or heel so don't reach out when running, stride length comes from the forces been directed back. Think like cycling, you're back wheel is where the power is coming from, the front wheel is passively moving forward because of that(you are not driving the front wheel.

Here's a few form drills- https://running.competitor.com/essential-drills-for-speed-and-efficiency_58730. You'll find videos on youtube. You can also do strides once or twice a week for form and speed. Strides are short pickups where you run at 90% of max speed for 80m(keep the focus on relaxation and control). You can do 4-6 reps of these with 2-3 minutes recovery in between once or twice a week.

Foam roll- work out the tightness and fatigue in your muscles.

Avoid reading runnersworld- just don't!

Don't expect anyone to do all this but that's some stuff that will help you get better used to running and lower your injury risk.

xxyyzz

I'm a relatively fit mountainbiker but I took up running recently. The first night I started with great intentions of starting slowly, warm up, walk run for 20 mins and warm down. 5 mins in I thought f*ck this, it's easy and ran 5km straight. 2 visits to the physio and lots of pain later I am starting back into it SLOWLY. As mentioned, cardio fitness is your enemy when starting out.

smacl

El CabaIIo wrote: »

Second tip is to run alot on grass or soft surfaces, that goes for newbies and experienced runners, it'll massively lower your chance of injury and will develop all your stability muscles in your ankles and hips as well as your running musculature.

I started doing this on the recommendation of friend who is a keen hill runner, found it made a huge difference, and now would only run on grass and unpaved surfaces.

The Noble Nudge

Trail/Hill running is the only way to go....
Try a duathlon and then progress to adventure racing...

rollingscone

Arequipa wrote: »

Hi!

How are you all doing today?
I have been cycling for about 10 years...commuting to work, sportive, trips to Alps, tours etc etc..
I have tried a few times to get back to running... ie going for a jog for 20 - 40 mins, particularly during the Winter months...
I have gone for a few runs over the last few weekends, slowly building up distance and time.. on Saturday I went for a 30 minute run around my local park..
I have been sore since Saturday... particularly my heel-- ankle---achilles..

I am not looking for any physio or medical advice..

I just wanted to know if any of you found running really tough after lots of cycling?
Are there any ways to prep your body for the impact, use of different muscles etc?

Thanks a mil!

A

My reaction to this thread's thesis

Arequipa

thanks for the fab advice El Caballo!
I went to the physio today and she worked on both of my ankles for 30 mins..

She advised no running for 3/4 days and to stay off road/paved surfaces if possible!
Good timing with Christmas approaching!

A