Running

Posted about starting a new hobby after in addition to my current low MTB miles. I’m getting a bit soft and bored of the winter rinsing down etc.

So I’ve started brisk walking 3 to 6 miles on my days off.

Now I work nights but not in a set pattern. One week it can be Monday to Wednesday working then days off. The week after could be Tuesday Wednesday Sunday.

So got to fit in the usual washing clothes, house work visit parents and go shopping etc. So a quick hour on mtb is pointless so I’ve been walking. But fancy running again. I last ran properly in 2006 at Army Phase 1 training. Used to love cross country running at School.

Am I. Best trying the C25k or doing a different method?

I don’t think the exact method matters, just be humble, start slow, start brief. Just run the last 1km of your walks for a week or two, then thr last 2km, then the last last 2.5km etc. etc.

Expect niggles and setbacks while you figure out your own personal muscular imbalances.

Good advice in the last running thread about shortening your stride, slowing your pace etc.

Depends how fit you are from riding. Are you trying to get fit enough to run or just trying to get your legs used to doing something different?

Most MTB riders should be plenty fit enough to run 5k, but those who aren’t used to it will find themselves hurting in all sorts of new places…

I don’t think the exact method matters, just be humble, start slow, start brief. Just run the last 1km of your walks for a week or two, then thr last 2km, then the last last 2.5km etc. etc.

Pretty much this. No need to overthink it, just ease yourself in. Run slow and short distances at first, and work your way up.

I started as a fairly fit cyclist having never run before (as an intentional hobby) and it was obvious my fitness was capable of way more than my body could keep up with. Spent months building up to full speed but had no issues at all.

If you have a bit of fitness you will find the c25k very slow. It’s still best to stick with it. Build up slowly. It’s very easy to get an injury.

As others have said start slowly.  Your fitness will allow you to run fast for a bit at first.

But your muscles will not be used to it at all.  As a result you will hurt and probably injure yourself.

No reason you can’t do it,  but be sensible

C25K is a pretty good starting point, and by following it it’ll keep you honest and avoid going too far, too soon. Welcome to the club 🙂

I’m going to go against the grain somewhat and say that I think C25K neglects conditioning and technique to the point of being dangerous to people who’re already fit and strong but unused to running (like cyclists). If I were starting out or getting back into it I’d do some from a variety of technical drills every run and spend time focused on technique, form, cadence, and/or breathing etc.

^ while likely good advice in and of itself, do you have any decent guides to follow? Without that c25k is as good a framework as is out there imv.
Fwiw I did c25k in my later 40’s. Running ~ 20 or 25k a week these days, with 3 rides a week also.

C25k is very slow to start but you’ll be walking like John Wayne if you go straight out and try to run 5k. By about week 5 or 6 you’ll get in to a groove with it. Good luck and post back your progress.

I think C25K neglects conditioning and technique

That’s a fair criticism – C25K is what it is, and that’s a simple plan to get you running. But that said, there’s nothing to stop you adding in drills etc. (and it wouldn’t be a bad idea).

C25K is aimed at the average person, so if you have decent aerobic fitness from cycling it’ll feel a bit slow, but are you in any rush to compete or are you looking for a long term fitness hobby?

I’ve seen too many people get injured & dispirited from doing too much too soon, including keen cyclists that have the lungs but not the legs for running, so there’s no disadvantage to taking it a bit slow if you’re looking for long term fitness. Its about 6 weeks for C2K (from memory) and then you can probably jump straight up to 10k training after that, which should still be less than an hour per training session

Your tendons and ligaments take a while to get used to regular running. Start slow etc. Don’t be afraid to take walking breaks etc.

I’m not sure non-running fitness helps – it’s a classic thing for cyclists to run harder than their bodies can cope with as they have the muscular and CV fitness but aren’t able to deal with the impact.

My NewYear resolution three years ago was to start running simply because I didn’t do anything else but pedalling.
Whatever approach you choose, building up gradually is a given.
Three years later,  after building up intensity and distance, I’m running with my 19 year old son who’s commenting on our pace.

It’s inevitable that at some point you will develop a niggle and talking from my own experience, it’s vital to take it easy for a while before going again.

Now I loverunning almost as much as I love turning pedals.

Just back from 10k in the wind, been running since april. Last run I felt great, today I felt shite.

Legs felt heavy immediately but I’m 46, work full time in the workshop, ride frequently, and have a family inc 3 kids from 4-15 so I’m not being harsh on myself!

Lots of good advice above about starting slow and easy and letting your body adapt.

I’ll also throw in my standard recommendation of doing stretches and bodyweight exercises, then point you to my suggestion of a YouTube channel that covers much of what you’ll need,

https://www.youtube.com/@RunBetterwithAsh

@bikerevivesheffield – I loathe the first 2-3km of every run I do. That’s when I’m thinking “why am I doing this to myself”. Getting beyond that stage and starting to enjoy it took me a while but now I just accept that’s what I have to bear. Maybe your body is telling you that you should really be running further 🙂

As someone who only started running last year in April I can probably give you what worked for me. To be clear, up until April 2023, I absolutely did not run or really do any exercise at all. Now I’ve run marathons and I tend to run between 75 and 110 km a week.

I think the couch to 5K is a very good program, although I didn’t follow it. My wife coaches the couch to 5K now and I just joined her on her runs. At the beginning I was running only two or three times a week. And that’s the best bit of advice I can give you is to start off very slow. Get yourself a smartwatch and watch your heart rate zones. When I used to run in the past, I think I used to easily see 160 to 180 beats per minute. Now I tend to do most of my running in zone two which is between 120 and 140. I can sit at 140 beats per minute for hours.

As people have already said, expect to have niggles and setbacks. As people have already said, expect to have niggles and setbacks listen to your body. Warm up and stretch. I didn’t and I managed to get ITB on both legs one after the other. ITB hurts like a hurty thing.

Go to a running shop and get some good quality trainers that they can observe you on a treadmill. I can’t make any recommendations as everybody’s feet and running style are different.

Start off nice and slow, run and walk the 5K to start off with. Make sure you take plenty of rest days. If you get a minor injury, take an extra day or two. Remember to stretch hip flexors as well as hamstrings and quads. You might find that also having a coach doing gym work to do strength training for your legs is not a bad idea either- but that can come later.

I set myself several goals, one of which was to be able to run a 5k without stopping…. It took me several months. Park runs are absolutely amazing for giving you a sense of community and accountability. Also have a look at some of your local running clubs, my local club is really cheap and there’s somebody doing some distance every single day of the week. It also again gives you that sense of accountability.

Remember the most difficult kilometres are actually the first 5 m from your bed to the door :). Just get out there and do it!

Q

Ps – last piece of advice – you don’t need to wear underwear under your running shorts 🙂

If it was this time in 2023/2022 I’d say my fitness was reasonable from cycling. 20-60 miles per week mostly off road.

However this year I’ve managed the grand sum of 48.8 miles all year.

Car accident february took me out for 8 weeks with a neck/shoulder injury. Then prepping for wedding, sorting the house etc dealing with parents who’ve been in hospitals. Not had chance this year.

I walk 4-6 miles at work every nightshift. Did a mini run to catch up to wife and dog for 5 minutes when we went for a walk felt OK.

I seem to run on my toes like I walk though and stand on pedals rather than heal.

By the way, one last thing from me, I’ve been very impressed with the quality of running gear from decathlon. You can go to your local running shop, and you should frequent it and give it lots of money, but I’ve been simply amazed by the quality of decathlon shorts, especially. And remember unless the wind chill is in double figures, you absolutely do not need running trousers or tights!

C25k is the way to go, it’ll stop you getting carried away and using your cycling fitness. If you can, by all means add some strength and drills, but it’s not essential.

The joy if running is, initially at least, it’s cheap and requires not much time. Some good shoes and some kit from Decathlon and you’re sorted.

Ps – last piece of advice – you don’t need to wear underwear under your running shorts ?

🙂

Depends on your running shorts. I have various pairs, some with with built-in “support”, some without. Personally I prefer “without”, and get (Decathlon) running underwear separetly.

Depends how fit you are from riding. Are you trying to get fit enough to run or just trying to get your legs used to doing something different?

Most MTB riders should be plenty fit enough to run 5k, but those who aren’t used to it will find themselves hurting in all sorts of new places…

That way danger lies. I took that approach and suffered 2 painful and slow healing injuries. I had the aerobic fitness, but the other bits used for running were limp and floppy. Cue, amongst other things, ‘Runner’s knee’. Physio said he sees it occurring regularly when people who have cardio fitness start running.

Take it slow, take it easy, don’t go too hard too soon. Follow a training plan, doesn’t have to be c25k, but it needs to be something that doesn’t have an idiot such as myself thinking they can run 5k straight away and that the pain will fade.

If you have a gps watch see if there is a training plan on it. I did a garmin coach jeff one and it worked will and adjusts as you go. It makes you do a few drills at the start of each run as well.

Also for running drills look up Chari Hawkins and do some A skips, B skips ……. You may be astonished how uncoordinated you are.

Lots of good advice already.

I’d just say, persevere through C25k, it may be a bit slower than strictly necessary but that’s better than erring in the other direction and the “wasted” month will be a distant memory this time next year.

Also: do parkrun, run-walk is absolutely fine for the first few weeks.

Another piece of advice, have a poo before you go out.

Another piece of advice, have a poo before you go out.

Or at very least, know where the nearest facilities are on your route. And if venturing off road, always carry wet wipes…

I’m another cautionary tale of a cyclist who starts running. I kept trying to run too far and hating it, getting injured etc. Eventually I concocted my own leg adaption plan that in retrospect was more or less the C25K plan and now I even enjoy running.

I’ve made a conscious effort to quantify running too much. For me it’s been healthier to motivate myself with the inherent pleasure of moving through the world with nothing else to do than to give myself performance targets.

Yeah hand a look at the Decathlon Gear. Had a few bits from there for Cycling in the past and it’s decent kit for reasonable prices. Birthday 2nd January so might head down and treat myself.
I think I’m definitely a tights type person as I can’t stand being Cold due to living with the wife who likes to bask at 40c in Greece and has the cars heated seats set to burn a new hole in her arse even when it’s 20c outside. House temperature set to melt your face also. The minimum is 21!

So thinking tights with Shorts over tights for Winter and Shorts if above 20c.
Shoes wise I’ve been walking in trail running shoes ASICS Gel Venture 9’s and they are super Comfortable so these should be fine I think. Also use Adidas Terrex Soulstride trails for work and lots and lots of brisk walking on Holiday and super comfortable and supportive.

Hoping to do a Park run by Spring and see where I go from there.
Only thing with the C25K is I probably can’t commit to 3 runs a week. Two at a push. Just hardly any time before and after work so it would have to be on my days off.

So thinking tights with Shorts over tights for Winter

I don’t bother with shorts over my tights in winter.

The low temps mean I’m not gonna be alarming anyone.

chakapingFull Member
Another piece of advice, have a poo before you go out.
Posted 3 hours ago

Under-mentioned but important advice! I was once running through Hyde Park at about 6pm in winter (so pitch dark) and desperately felt the need. Had to leave a deposit in one of the flowerbeds…

If there are people who really can’t manage a 30 min jog without needing to shit in the bushes then I’d recommend medical investigations over taking toilet paper.

Two runs a week is pretty minimal for conditioning the legs, three would be a lot better if you can manage it. A regular two is a start though, see how you go with it.

One big advantage over cycling is that it doesn’t need to take as long. 30 mins is a decent outing and there’s less faff than with cycling too.

I dont get the shorts over tights thing. Shorts if its warm enough. Tracksters come out if its too cold and if its raining and cold then tights (wet tracksters end up around your knees) its pretty simple, having said that I dont hang around, get out and run then home and showered and changed.

I started C25k at the beginning of lockdown at the beginning of lockdown at the age of 69. I am now just short of 74 still get out three times a week. There a quite a few good videos online……Better running with Ash etc.  This one is  a good simple way of improving your running. https://www.youtube.com/watch?v=Jio7DK15Q1E&ab_channel=fitnessfootwear. You do to  need barefoot shoes make the same improvements. For what it is worth I run at a cadence of 80.

Sorry I mean’t you don’t need barefoot shoes to make the same improvements!

I wear shorts down to about 8-9C, then lycra 3/4s down to 0, and tights below that. I’m shameless enough that I’ll happily pop into the supermarket on the way home from the track while still wearing lycra…

Sorry I mean’t you don’t need barefoot shoes to make the same improvements!

No but zero drop shoes will help massively because they make heel strikes whilst running too uncomfortable to perform.

For a long time I understood the logic of running as we have evolved to but it wasn’t until 8 or 9 years ago when I was given a real incentive to change my running style. That incentive was a torn retina.

Initially I was advised to stop all exercise as there was a risk that the torn retina would become a detached retina if I jolted it too much. After few weeks and laser treatment I was told that I could restart exercising but avoid any serious jolting, I was particularly warned not to come off my bike.

So I started jogging but focused running barefoot style almost running tiptoe! Not wanting to lose my eyesight was a good incentive. I adapted pretty quickly and I certainly developed some very different muscle, as I remember it it was extremely tiring at first.

Wearing old school plimsolls helped me a lot as they have zero drop but barefoot shoes allow you to spread your toes like no other footwear does (except maybe crocs)

If there are people who really can’t manage a 30 min jog without needing to shit in the bushes then I’d recommend medical investigations over taking toilet paper.

I’d normally agree but had a recent incident which might be worth mentioning. I poo regularly each morning, once per day, but for some weird reason my body missed a daily evacuation a few weeks ago. No problems, it’s not like I’m far away from a toilet during a rainy Sunday stuck at home. Nothing moved, I didn’t feel the need to move things along and was having a perfectly normal day. Early evening, I went for a 5-6km run, down through town onto the beach and along it for about a mile. At the very furthest point away from a toilet, the jogging motion had loosened things up, but as may have noticed, there’s no cover on your standard beach, so I ran, a little crossed legged, gradually slowing and getting more desperate and telling myself, ‘It’s only 5 minutes, only 500m, only the last pedestrian crossing, DO NOT be on red…’ Once off the beach, I had to negotiate a Sunday evening city centre, which wasn’t busy but isn’t great for commando poo-breaks.

I made it home. It was a close shave.

Now that’s the kind of fun tale my wife just loves hearing about when I get in from a run. ‘Mr Turtle’s been putting up a fight again luv’

Back to the OP though, quite a few running / athletic clubs now have a more social non-competitive club element with the coaches helping out those on the C25K or who have just finished that.

e.g. near me are Poole Joggers – https://poolejoggers.co.uk/c25k