Originally Posted by
ZIPP2001
Hey guy !
Been a cyclist for over 37 years who came from a running background. Sneakers weren't what they are now, and stopped running early in high school because of knee issues. Fast forward to 2 months ago when I was asked to marshal the run course for a triathlon series. After marshaling my second tri I decided to look into any duo-athlons that this series runs. They do a duo-athlon in early May of next year so I set my sights on training for it. Went to a local running shoe store, and they spend almost an hour with me picking out the right shoes. Went for my first run in 40 years three weeks ago 2.5 miles with the goal not to stop. My stride was choppy, and breathing out of control but I didn't stop. I completed it with an 8:37 pace, and went the next three days with pain in the front of my thighs that hindered my walking. But was real happy that I had no knee pain, and was still able to ride every day. Run number two same course at an 8:25 pace, finished off my third run this week at an 8:05 pace and my stride and breathing are getting better. Right now I will keep it a 1 run a week with some treadmill work thrown in, and of course the bike 6 days a week. I'm happy with the early stages of the running and have my winter plan already planned out, can't wait until next May. Will also be signing up for swim lessons at our local YMCA this winter so I can try a sprint tri in August of next year. Any advice would be welcomed as to what to expect.
I think you might be pushing too hard too fast. If you haven't run in 40 years, holding an 8 minute pace is impressive (actually, I'm a little jealous, it took me months to be able to do that!), but also probably overreaching. The muscles you use running are different than the ones you use cycling, and it does take some time to build them up.
I'd recommend slowing down considerably. A full minute or more per mile. Take days to rest, especially at first, and gradually build back up to (and likely past, considering where you're at now) an 8 minute pace. If you're serious about running, do it at least 2-3 days a week, with one of the runs longer and slower, and the other(s) shorter and faster (maybe build to 5k for your short runs, 5-10k for your long run, if you're training for a Sprint tri). Every time you run, go a LITTLE faster or a LITTLE farther, and it won't be long before you're a threat on your feet as well as the bike.
To build the muscles you'll need you'll have to do more than one run a week, and going all out is asking for trouble, in the form of an injury that'll take you out of the game for too long. You've got all Winter, and Rome wasn't built in a day. You'll improve quickly, trust me.