Adding running to my workouts...

[CdCf]

Over the past 9 months, I've very gradually started to run.

I used to run a fair amount until age 13-14 or so, when I had a scary but harmless thing happen during a PE class that made me stay away from any physical activity for six years. After those six years, I only walked or lifted weights, but I tried to run a few times. Invariably ended up with shin splints like you wouldn't believe and my feet hurt like hell too, even though I ran on soft gravel paths.

I figured the shoes had something to do with it, so I went to a good shoe store and tried on every pair of running shoes they had (nine different models). Just from walking and jogging around in the store, I could quickly tell that one pair was head and shoulders above the other eight in terms of cushioning and stability, so I bought a pair. A pair of Nike Air Pegasus. That was in 2002, and the shoes never saw more than a total of maybe 10 km until the end of last year, when I visited my parents over the holidays, and couldn't ride (no bike there) which made me bring my running shoes.

First run in five years ended up at around 6 km and I was surprised how easy it felt. Ove the two weeks I spent up there, I probably ran five or six times total, each very slightly longer than the previous, so I was at something like 7.5 km at the end of the time there.

I was determined to keep it up once I got back home, and I headed out for a nice run only a week later. However, the next run after that was more than a month later, near the end of February. Didn't run again until early May, when I stupidly decided to just keep going when I didn't feel tired. That run ended at just under 12 km and severe pain due to a stress fracture in my right foot (probably fifth metatarsal). Went out for a short run in late July (2.5-3 km or so). Didn't do another run until last Sunday, when I did 7 km almost effortlessly, taking ~36 minutes to do so. I'm pleased with that considering I'm a beginner.

Except for the stress fracture, I've never had any pain whatsoever running in my "Pegasuses". No shin splints, no heel or tendon problems, no crushed toes.

I have a cold at the moment, but as soon as it's gone, I will return to running and this time I intend to stick with it. Plan to do something like three runs a week to begin with. Two half-hour runs at medium speed and one for an hour maybe, at a lower speed. (Maybe runners don't call it "speed"...?)

Once I feel I'm ready for it, I'll up my training volume and increase the distances. A half-marathon in under two hours shouldn't be that hard considering how easy the 12 km (63 mins) felt that day, so that's my first goal before the end of the year. I work best when I have a goal to achieve.

I have one concern though. The shoes. Almost everywhere where runners talk and share their opinions, as well as in major running magazines, there's like a mantra that shoes wear out within a few hundred kilometres, and that even unused, they will lose much of their cushioning ability as the materials degrade. Running shoes should therefore be replaced regularly and at short intervals either in time or distance run.

Coming from this world, the cycling world, this seems strange. Imagine if we were to replace our tyres after, say, 1000 km even though they looked perfectly fine. Or wheels every 3000 km... You get my point?

It's fair to assume that a lot of BF people also run, and know a lot about running. Do you all agree that running shoes should be replaced very frequently? My current pair is, as I've said, about five years old, but they look just fine and, more importantly, feel just fine too. Surely, even a "degraded" pair of good running shoes today must be better than a top pair 20-30 years ago, for example?

Of course shoes degrade and wear, but is the rate as high as some would have me believe?

[Enthalpic]

I buy a new pair of shoes every year even though the last season’s pair still looks fine on the surface. You can feel a difference in support / cushioning of the new versus old.

What I do is use two pairs, the older pair for 1/3 of my training (muddy trails, rain), with the newer pair for the other two thirds and racing. It’s good to use two pairs anyways so you are not always stressing the same areas.

[SSP]

You'll be a much more complete "athlete" if you incorporate running. Many strong cyclists would die if they had to run more than 3 miles.

However, running may negatively affect your cycling (mostly by taking time away from it).

Also, running can be much harder on your body, as you've found out. You need to manage volume and intensity much more carefully than you do with cycling, to avoid injuries.

And, as has been pointed out to you, changing your shoes regularly is also important. The padding in running shoes takes a tremendous pounding, and will wear out well before the shoes look like they're bad. Most expert recommend not running on shoes with more than 350-500 miles (less if you're heavy, more if you're light)...they can be used for walking shoes, but should be retired from running.

[CdCf]

However, running may negatively affect your cycling (mostly by taking time away from it).

Not in my case, I think. I'll run in addition to any cycling, and it will be useful for keeping fit over the winter when riding isn't as pleasant. Running is much warmer (no cold feet!!! :) ) and doesn't take as much time.

Up to 500 miles on a pair of shoes isn't that bad after all. I weigh around 145 lbs, so I'm not that heavy.
If all goes as planned, I should be running around 10-15 miles a week to begin with, so a pair should last me almost a year in that case. They'll probably stink horribly long before that, though... :D

[Garfield Cat]

Fast walking is an alternative to running. It might not get the heart rate as high but you will experience the weight bearning exercise benefits. Also in running the stride is naturally...quickened. In walking you can actually tailor the exercise to work certain muscle groups. Walking allows the stride to stretch out.

With the stretch out comes the chance to use the "pull". By that I mean once the foot goes out, then concentrate on pulling the foot back when it hits the pavement. This simulates the pull in the pedal stroke. You will feel the hamstring muscles do the exertion.

[SSP]

Fast walking is an alternative to running. It might not get the heart rate as high but you will experience the weight bearning exercise benefits. Also in running the stride is naturally...quickened. In walking you can actually tailor the exercise to work certain muscle groups. Walking allows the stride to stretch out.

With the stretch out comes the chance to use the "pull". By that I mean once the foot goes out, then concentrate on pulling the foot back when it hits the pavement. This simulates the pull in the pedal stroke. You will feel the hamstring muscles do the exertion.

+1 on the benefits of walking.

In trying to become a runner, I've had some problems with nagging injuries (a common problem, especially at my age). But, I've found that by consistently walking on days when I'm not running, my running injuries have diminished quite a bit.

If your job involves a lot of sitting (mine does), I highly recommend a walking program to supplement your running.

[CdCf]

Fast walking is an alternative to running. It might not get the heart rate as high but you will experience the weight bearning exercise benefits. Also in running the stride is naturally...quickened. In walking you can actually tailor the exercise to work certain muscle groups. Walking allows the stride to stretch out.

With the stretch out comes the chance to use the "pull". By that I mean once the foot goes out, then concentrate on pulling the foot back when it hits the pavement. This simulates the pull in the pedal stroke. You will feel the hamstring muscles do the exertion.

I used to walk a lot in the past, at 5-6 mph average for an hour or two, but running feels less strained (in terms of movement) for the same effort.

[pm63]

What kind of terrain would you guys reccomend for running on when you are just starting out? And what distances should I begin with?

[PDay]

What distances do you want to build up to?

[SSP]

What kind of terrain would you guys reccomend for running on when you are just starting out? And what distances should I begin with?

Trails are best, followed by asphalt. Concrete is the worst.


As for distance...First, get a pair of good running shoes (expect to pay at least $75).

Then, start out very slowly. No more than 3 miles (tops) per run, preferably alternated with walking.

Plan on doing NO speed work or hills or races for at least the first 2 months (and 3 months is even better).

And, if you come to running with a good aerobic base from cycling...be very, very careful. With your aerobic fitness from cycling, it's really easy to overdo it with running and end up injured (I gave myself a stress fracture of my fibula last year, plus a couple of calf muscle tears).


If you decide you want to be a runner, pick up one of the books by Jeff Galloway:

Running: Getting Started (http://www.amazon.com/Running-Getting-Started-Jeff-Galloway/dp/1841261661/ref=pd_bbs_sr_2/002-9562199-3220013?ie=UTF8&s=books&qid=1191264215&sr=8-2)

or, the more comprehensive

Galloway's Book on Running 2nd Ed (http://www.amazon.com/Galloways-Book-Running-2-Ed/dp/0936070277/ref=pd_bbs_sr_1/002-9562199-3220013?ie=UTF8&s=books&qid=1191264215&sr=8-1)

[aham23]

shoes wear out fast. the standard rule of thumb is 300 miles. if you start to get new nagging pains or injuries check your shoes for wear. i ran a pair of nikes for 300 miles then had issues. my current mizunos seem to be of better quality and are going strong at 300 miles.

SSP has nailed it with this statement:

"And, if you come to running with a good aerobic base from cycling...be very, very careful. With you aerobic fitness from cycling, it's really easy to overdo it with running and end up injured (I gave myself a stress fracture of my fibula last year, plus a couple of calf muscle tears). "

just becuase you can doesnt mean you should. build mileage slowly to avoid injuries. later.

[Jashue]

Gotta reiterate what SSP said...

A strong cardio-pulmonary system will eat your unconditioned (for running) legs up for breakfast. I used to be a sub 36 minute 10 K racer, but since discovering cycling, I've dabbled in running only sporadically. Whenever I do, however, I invariably get hurt. This is due largely to a disbelief in the fact that even after a huge base in cycling a 5 mile run is a lot for, say, a first week back. It really, really is if your legs aren't used to it!

It seems counter-intuitive at first, but it would almost be better if you heart-lung machine could develop along with you legs. But as a fit cyclist, you are actually putting yourself at risk unless you take extra precautions to ease into it.

And don't mess around with regard to shoes. 100 bucks for a high end pair purchased with great frequency is peanuts compared to the expenses typically incurred as a cycling enthusiast.

[akatsuki]

I recommend getting a video analysis of your foot strike pattern before buying shoes. I am a believer in minimal shoes (a la Nike Free and others) that encourage forefront planting and don't overly stabilize the joint, but that is somewhat controversial.

Build up slowly distances, I would just establish a program that works with your cycling schedule that builds up.

If it hurts, stop.

[CdCf]

Concrete is the worst.

The only place I've ever seen concrete was in Ireland, for sidewalks in a few areas. Is concrete common in other places? Around here, you only see concrete used for piers and driveways - never any roads or streets, or sidewalks.

Yes, I'm well aware of the risks involved coming from cycling, and as I said earlier, I've already messed up by running those 12 km at a moderate pace and not feeling particularly tired, yet ending that run with a stress fracture in my right foot. Couldn't walk properly for a week, and had mild pain for another. I didn't run for almost ten weeks, I think. I was on my bike again after the first week, though. No pain either walking or running after the two weeks of pain.

I'm starting out slow, for sure.

[PDay]

I recommend getting a video analysis of your foot strike pattern before buying shoes. I am a believer in minimal shoes (a la Nike Free and others) that encourage forefront planting and don't overly stabilize the joint, but that is somewhat controversial.

Build up slowly distances, I would just establish a program that works with your cycling schedule that builds up.

If it hurts, stop.

Yes, while youre fully entitlted to it, I must disagree with your opinion. If I used Nike Frees, then I would have some major issues. I did jump on the "no shoe" bandwagon for awhile, and got hurt pretty fast. Not no shoes at all, just running often without them on soft surfaces and such.

[gkb]

The only place I've ever seen concrete was in Ireland, for sidewalks in a few areas. Is concrete common in other places? Around here, you only see concrete used for piers and driveways - never any roads or streets, or sidewalks.


around here 95% of roads are all concrete, and sidewalks are pretty much 100% concrete.

[sfrider]

I'm swapping out my Asics after six months now. Not sure how many miles, but I'd estimate 500-800. Much of the cushion and support is gone. They look like new of course, but sure don't feel like it. I personally would throw away a 5 year old shoe since I pronate and need the support of a posted shoe. Almost all my running is asphalt park trails, so when the support fades my feet start hurting.