Training & Nutrition - Starting running

There are various plans for starting a running program. In my case it is to supplement my cycling which is mostly a weekend thing with friends, for 30 to 50 mi. at a time. I need something that will help condition me in a shorter time frame.

One plan is called "couch to 5k" and is a 9 or 12 week program, walk run 50:50 and gradually getting to a complete 5 K run. Since I'm 49, I want to start off slow but my conditioning level isn't exactly "couch" level either. Anyone else start up a running program like me, what did you try?

Just go out an run at first to see what you're capable of. Run a measured distance of some sort and use a stopwatch to see how long it takes you to complete. This way you can see if you enjoy it or if it bothers your joints at all. Once you figure out the basics like that, start up a set plan. With a combination of eating right and running daily, I was able to lose all of my excess body fat and feel great over the course of 2 months.

During lunch time, I can comfortably squeeze in 2-3 miles before I run out of time. Sometimes it bothers my knee or ankle, so I don't like to push it any more.

Go to a running store and get fitting for a good pair of shoes if you're serious about it, you can also pick up a copy of the latest Runner's World mag while you're there. It's got a ton of good info, as does their website if you don't like paper.

I went from couch potato to 10k runner, i did the 5 k program and it worked well for me, at the same time i was doing that one i also was biking and swimming too. recently completed my first tri and am doing another in 10 days. just start the program, if it feels easy then just progress up quicker till you get to where you think the level is hard then work from there

Roobaix and ironhead, thanks that's logical. I'm still plodding ahead and looking forward to session #4.

You are a couch potato as far as your joints being used to the pounding goes. Not to mention that your muscles are cycling muscles, not running muscles. Start real slow and easy on running if you don't want to get hurt.

Running won't improve your cycling much, if any.

I used to be a runner - back in the day. Now I'm taking up running again and have a marathon planned for late October.

I ride quite a bit but I was in no way prepared for running. It's just different from cycling and it has taken me a lot of miles to even begin to feel comfortable again. I've started very, very slowly to try to avoid shin and knee problems. I get a deep tissue massage and a stretch from a MT once or twice a week to try to prevent injury. So far, so good. The big thing is to go slow - run slowly and build up miles slowly. Running injuries seem to take a long time to fully recover from.

One surprise... running has negatively effected my cycling. It just takes me a long time to recover from a run, and if I run in the morning and cycle that afternoon I'm not very strong on the bike.

You are a couch potato as far as your joints being used to the pounding goes. Not to mention that your muscles are cycling muscles, not running muscles. Start real slow and easy on running if you don't want to get hurt.

Running won't improve your cycling much, if any.

That's what I figure is the major reason to start up slow (joint issues). I'm not really in a hurry so the 12 weeks is fine with me. Arthritis and joint pains are enough of a disincentive seeing what my wife goes through with hers.

I used to be a runner - back in the day. Now I'm taking up running again and have a marathon planned for late October.

I ride quite a bit but I was in no way prepared for running. It's just different from cycling and it has taken me a lot of miles to even begin to feel comfortable again. I've started very, very slowly to try to avoid shin and knee problems. I get a deep tissue massage and a stretch from a MT once or twice a week to try to prevent injury. So far, so good. The big thing is to go slow - run slowly and build up miles slowly. Running injuries seem to take a long time to fully recover from.

One surprise... running has negatively effected my cycling. It just takes me a long time to recover from a run, and if I run in the morning and cycle that afternoon I'm not very strong on the bike.

I could see that. I'm planning to ride on the designated day with no weights or running to interfere. My rides tend to morph into 5 hour events anyway so there'd be no time for that. I see a similar effect when lifting: if you start with exercise B then exercise A is substandard, and vice versa. I'll take these issues more into account if/ when I become more competitive with the running and or cycling. Thanks for your response.

Here are podcasts in MP3 and other formats which I'm using for coaching, motivation, and timing of the intervals. I think you can also use them for spin cycling intervals if you want to! So far I find it helpful.

http://www.ullreys.com/robert/Podcasts/page6/page6.html

Make sure you have decent running shoes and moisture wicking socks. I lost the same toenail twice from running and BOY did that suck. I vastly prefer cycling. I too find that I recover much faster from cycling than running, which is weird!