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I'm with the be careful camp from my experience. Cycling didn't in any way prepare my feet/ankles/shins/knees/hips for the repetitious impact I got from running (minimal/barefoot style shoes probably played a big part of that). I used to get shin splints very easily when I started out. I'd say it took my lower body a good couple of years to adapt before I started to errrr find my feet. When I was running regularly, it felt great to add a few short sprints into a run, to see how fast I could run. One time, I went out for a run and it felt easy!
You just know now,that the OP is going to hit back with “How can I get under 16 minutes ” 😆 🤣
Nah, I'm not that ambitious...however:
Is 20 mins a good time for a first attempt at 5KΩ
Or
Ruptured achilles, how long until I can walk again?
Funny you should mention 20 minutes as that is an initial goal....Mrs B is a 21-something and the 17 yr old did 20-something a few years ago, so of course, bragging rights.
Unless the CX course is extremely muddy you’re unlikely to run continuously for 30 minutes it will be intervals.
You did the Nationals last year then? That was the race that got me thinking about doing a bit of running again, 27 minutes not pedalling...I mean there was a bit of a downhill at one point, and yes it wasn't continuous, but I could still walk next day.
Anyway, looks like I'll be going with the majority and going for a slow build up, maybe a slightly accelerated c25k. Mostly don't want to **** up my riding, so I WILL resist the temptation to smash a Parkrun next weekend then.
I bought a Garmin Forerunner watch a few years ago thinking I'd take up running again (not having run for a good few years).
My first run was a gentle 3.5km then a 5km run two days later and within four weeks I'd graduated to 10km. I wasn't trying to break any records though, and I just made sure I stretched after each run. It helped that all the runs were flat.
I suspect you're overthinking this! 😉
Just to add to all the advice above about taking it slow. My personal experience is that it's very easy to overdo it running and then set yourself back a lot. If you take it too slowly, you can just step it up a bit the next day. If you overdo it, you're liable to be spending a week or more recovering from injury. Ask me how I know.
I'm a bit surprised that people are still saying 'just go out and run 5K' on the basis that's what they did and it was OK. Do they dispute that others in a similar situation have done just that and ended up with injuries, including some severe? Or do you think we're lying?
Frankly on the risk benefit balance it's shit advice and I'm calling you out on it, stop posting shit advice!!
(meant slightly tongue in cheek but the sentiment is real)
Has anyone actually said that? OP asked for opinions from the forum based on their own experiences, not the most risk free or scientifically evidenced way to avoid injury.
As requested, he's received a range of responses which he's free to pick from but I don't think any of them suggest he go out and run a 5k as fast as he can straight away.
5k to couch is a better goal 😉
Has anyone actually said that?
Just get on with it. 5k is a fart roon a carpark
Yup. Get off sofa, run 5k, sit back down. Job jobbed.
Give over, ‘work up to it’! You could go out now and run a Parkrun faster and beat a minimum of half the people there. Couch to 5k is very, very, very much not aimed at people like you.
Put your shoes on and run.
Alternatively, find me a genuine running website or coach that in answer to the question 'I'm pretty fit but haven't run in ages, how should I approach doing a 5K' would give those answers above?
I think its fair to say some of those answers are exaggerated/sarcastic responses for comedic effect, I'm sure the OP can make his own assessment.
I doubt he came on to the STW forum expecting evidence backed advice from a professional coach. He asked for real world opinions and experiences which he has now got and is free to choose from.
Personally I agree that he shouldn't bother with any of the couch>[x]k plans, he's racing cross every weekend so he's not coming off the couch but I see he's made his decision up there^ anyway so its a moot point- I'm sure he'll be fine though, he's just a guy looking to do some park-runs.
Has anyone actually said that?
The very first reply to the OP
kerley
Free Member
I am crap at running and also hate running and haven’t run for 30 years but when I did try running a few years back running 3 miles was a piece of cake. Not sure what the harm is in just going and running 3 miles is but no doubt those with more expertise will be along soon to tell me.
If your legs aren't accustomed to running, you have a good chance of injury. It will take you longer to recover from the injury that it will to gradually work your way up to running 5k by starting with 1k, then extending it over a period of weeks.
Nothing to add over and above my last point tbh
When I first ran as a reasonably fit cyclist (60 miles a week commuting) my lungs and heart were fine. My legs ached a bit afterwards as I wasn't used to my muscles being used in that way.
But yeah just go out and run and I'd expect you to find a 25 minute 5k easy.
Do not go out and just run if you want to be able to start 'running' properly
Cycling is almost impossible to cause an injury bar crashing. To an untrained runner, you can cause an injury to yourself that will put you out of exercise for months, in 3km
Start very very carefully, much slower than you feel like you can run, for much shorter distances. Ideally every day or every other day. For quite a long time (5-10 weeks).
When cycling friends ask me how to get into running, I often prescribe: 1km a day, jogging at just above fast walking pace, for 7 weeks.
It has to be frustratingly slow, frustratingly short, for a frustrating amount of time.
Then by month 3 your body is like "Oh I'm a runner. Oh I can go out and train every day and not be injured, I'm used to this".
People advising you to just go out and run are offering very very bad advice and I suspect are hobby runners who go out for an hour run once a week thinking that makes them a runner.