DoshKel

I've started running again, and started wondering if it would hurt my riding somehow. Does anyone run and ride together everyday here? I can't think of why it would be bad except for hurting my knees real bad, but am still wondering.

Maybe there is something good about it and it will make me ride faster? I'll also have to work on my nutrition probably since I am adding 4 mile runs to my 40-50 mile daily riding, but that won't be too hard I think.

Any advice or info?

zorak8me

One caution: Because of your biking, you will have the aerobic fitness to run much further than you should. Your legs are built for biking at this point, and the stress from running could injure ligaments if you don't build your mileage slowly. In the triathlon community, bikers are notorious for developing nagging injuries because we have fitness levels that our 'running' legs can't handle. Check out the tri forum, they'll likely have a more coherent answer to your question than this set of fools.

DoshKel

Do you think 4 miles is too much? I did feel a lot of pain around 3 miles, but I set myself on 4 before hand because I thought it would be a low mileage to start on. I also asked here because a) I spend all my time here, and b) since I ride fixed gear specifically, I thought it would be the best place. I'll ask over there though.

Thanks .

zorak8me

I don't think a specific mileage really matters, really, just run to the point where you feel comfortable running. If you're hitting pain that usually means something bad is going on...most running programs start at 20 minutes of running, then add from there.

I don't recall the exact #, but you are supposed to add something like no more than 10% of the previous week's distance when running, and every few weeks take it easy to let your body recover. You'll pile on the mileage quickly, you just have to give your joints a chance to catch up to your muscles.

Good point, asking here. There is at least one or two guys interested in multisport stuff hanging around (Calusa?), so you should get good input.

.:Jimbo:.

running 4 miles shouldn't have much of a bad effect, I run around 40 miles a week, and haven't had anything significantly bad happen, although do to my small/skinny frame, my body, head specifically can't stand the abuse of my feet hitting the pavement much after 12 miles in a single run, so i keep it under 10 miles. This actually contributed to me getting into cycling, since i wanted to go longer and further, which is possible through the fluid, and easy on the body motion a turn of the crank is. Although having ran track and cross ccountry in h.s commpetively and successfully, i just could not quit so i still do both. Another thing about running that i like...its so damn cheap, 80 bucks for some sneaks, 10 for a shirt and another 10 for shorts and you're good to go.
And on a side note, if you only saw some of the girls that run in cp, it would make you want to run too.

As for advice, just strech properly, and eat smart(i don't but i should), and everything should be fine.

Also make sure to warm up before going into to some crazy fast sprint, that could mess something up, and cool down after you finish, even a walk is better then nothing, as this helps ease the muscles back into the daily grind.

gregg

10% increase in running distance a week has worked well for me. The first few runs helped me feel out what my limit was, and then I built from there.

zorak8me

Jimbo brings up another point; it has alot to do with your frame. When i was training for a half marathon as an overweight 210 pound 5'11' guy, my body eventually broke down and i lost a month or so of my training time.

And it's cheap, but make sure you get shoes that fit properly....thats when a running shoe store is worth the extra cost.

riding fixie is good for your running imo. you use a full range of motion, so you don't just have big ol quads and feeble hammies. Calves the size of melons. etc.

DoshKel

Ah well... I am around 140 and 5'11.

And I have some nice $80 Asics as well, so shoes are covered . Like a lot of things, I don't think I should worry about too much right now though. When the time arises yes... but now no. Just go out and run while having fun should be my best training .

pitboss

I wish dolface was around to get in on this thread. he's always helpful.

skelly

I've ran on and off my whole life. Started up seriously last semester but and felt fine, but when I got home this summer, suddenly my ankles/heels/shins feel like they have corkscrews in them. Not sure what the problem is but lately I have to stop running due to the pain before I'm even out of breath. It really sucks since I've always enjoyed running and biking.

captsven

Running is a great cross training excercise for bicycling. When I raced, I would ride 5 days, run one and take one day off.

The workout you get from the run will make you a faster cyclist. Most serious exercise programs include a cross training event.

fatbat

might want to ask in the cross forums- seems like they'd be most likely to combine biking and running training.

other than that- i second what everyone says about taking it easy at first- give those running-specific muscles time to develop & pay a lot of attention to form.

shishi

If you are just starting up you need to build your base. That means running 3-4 times a week at I would say 3-4 miles at a time. Don't run throught the pain if you have any. You can always stop, walk, start up again, and see how you feel. After a month it would then be safe to add 10% to your weekly mileage. Don't worry about speed, you should be at a pace where you can have a conversation w/ a running partner.

Make sure to do light stretching before and longer stretching after, when all your muscles are warm.

Cycling helped me drop 50 minutes off of my last marathon. I was putting in about 50 mile weeks and just regular communiting on the bike, no serious bike training.

Now I am flipped cause of running injury.

Aeroplane

Just trying to get back into running after taking the winter and spring off due to biking being so much fun. Lost a LOT of fitness. I would only bike to work and back, occassional alleycats, etc. But I used to be able to jump into a 1/2 marathon with little notice and finish within a couple minutes of the female winner. I'm doing a 5k this afternoon, God help me. I'd say running is great for building base, but little fitness (beyond aerobics) actually translates.

shishi

Yeah, there is very little muscle overlap, but for some reason I feel both help me get stronger for both running and biking. Or at least long distance running when you tax the muscles the most.

eddiebrannan

wish i'd read this a week ago. saturday i ran for an hour then rode 30 miles and seem to have done something to my calf muscle cause it's now fuxored. i will continue to run and ride because i love it, but i'll do each in moderation from here on

LilSprocket

WOW, you’re like, clairvoyant!

I’ve was a runner for over 10 years and took up cycling to crosstrain as to not beat on the knees so much… well… in two years, I totally stopped running and lifting; a dumb move on my part but biking just kinda took over…

I got my road bike in January and tried to keep up with my new bike friends (dumb move number 2 ) who have been riding as long as I was running… well, I’m pretty sure I now have ITB issues from trying to push gears too big for my britches. Now have to ease WAY up on the riding and walk for a while before running. wah

I love riding, I miss running… now I gotta heal and start over, smarter this time…
I'll be walking and trotting for a coupla weeks in my brand new running shoes and commuting on the bike

I think it’s smarter to be a turtle… slow and steady

dutret

<i>One caution: Because of your biking, you will have the aerobic fitness to run much further than you should. </i>

yep happens to me everytime I try to start running again. Last time I started off really really slow(5k 4 days a week) and within two weeks had ITBS issues yet again. So yes 4 miles could be to much for you.

DoshKel

Thanks for the adive guys. I was planning to runs 7 days a week just like I bike, but I guess that would be horrible. I'll do around 3-4 days a week and see how I feel for a month. Hopefully nothing bad will happen, but i'll make sure to stretch a lot, which won't be a problem because I think it feels great.

Yay.

shishi

Every other day works best when first starting to give the legs a day to recover.

Aeroplane

Stretch your hips after riding too. This will prevent ITB injury that folks have talked about. Just sit on the ground with your legs in front of you, and cross your leg over the other, with the knee up. Pull your knee towards the opposite collarbone with both arms, kind of like you are hugging your leg. You will feel the stretch. Repeat for the other side.

kemmer

Don't walk in your running shoes. The way you walk and the way you run are very different and you will break them in wrong. They won't support your feet properly and this can lead to injury. Trust me on this one, I've been running for years and this is a big no-no.

kemmer

You really should go to a running store and have them watch your run. There are different shoes for different runners, it's a little like getting fitted for a bike. If you get the wrong kind of shoe, you will suffer and cause damage. For example, if you overpronate, you need a shoe with support for that. If you underpronate, again, there's a shoe for that. It doesn't matter how much your Asics cost, if they aren't right for you, you'll suffer. I know from experience, I'm an overpronater who has tried running in "regular" running shoes. You really have no idea how much difference it makes to run in the proper shoes.

4 miles is pretty short to have knee pain, I hate to say it but you may need different shoes. Maybe the ones you have are fine, but you owe it to yourself (and your knees) to be sure. Go to a running specific store (not gart bros, REI or Big 5) with your shoes and have them watch you run.

If the shoes aren't the problem run a mile for a week, and add a half mile for a week till you're up to 3 miles. Do that for 3 or 4 weeks and gradually increase from there. Also, for the first couple weeks, I don't recommend running every day. After that, alternate between long and short runs to give your body a chance to heal between those long runs. If you do a really long run, take a day off and then do short runs for a couple of days. Running is really hard on your body and you need to give it a chance to heal.

shishi

keep your spine and back staight when you run. people tend to lean forward as they get tired.

+1 on the shoes and shoe store.

For all you suffering from ITBS https://www.triathloncoach.net/itb_Stretches.htm

LilSprocket

Hey, thanks for the tips ppl... Printing

Do ya think it would be ok to walk/run in my old running shoes?
They aren't too terribly worn. I'm hoping to only be walking a few weeks.