banerjek

I normally cycle every day and have been for many years. Nothing intense, but I could probably described as a solid recreational cyclist. I also ski and do some mountaineering.

I am away from my bikes for two weeks, so I need to do something else to keep my blood pumping. So I started running. I haven't run for many years (i.e. about 30).

For the past 3 days, I've been doing this short 3 mile loop. Anyhoo, my quads and hams are feeling like they've been totally overworked. But that makes no sense since I'm barely out for 20 minutes and I can ride or climb all day. Back in the day, I remember getting shin splints, (which I'm having zero issues with right now) but nothing like this.

Any ideas of what I need to do to fix this, or is this just a result of some kind of motion/work that part of my body isn't used to?

CliffordK

Different muscles, different exercise.

Keep at it.

Be careful with too much running (don't do long runs 7 days a week), at 3 miles, you'll be fine.

10 Wheels

Try soaking for ten minutes in very hot water.

Seattle Forrest

STOP RUNNING

If you haven't run in 30 years, your bones and connective tissue aren't up to 3 miles per day. It's amazing that you haven't developed shin splints or microfractures or some other injury. It's not surprising that your legs feel overworked. I bet they feel "stiff" and "heavy," too.

Most people don't have that problem because most couch potatoes can't run for 30 seconds. Ironically you're in this weird position where you have enough cardiovascular fitness and endurance to injure yourself running. That's a thing cyclists need to be aware of when we take running up. We're used to a non-impact sport and this is a different ballgame.

Sure, but a 20 minute 5K is pretty fast, you're probably running at close to 200 % of your FTP. You don't ride at that intensity all day. And the reason it didn't feel like this back in the day might be that you were younger then. I've been facing that one myself.

Seattle Forrest

PS - You don't have to stop forever. Just give yourself a few days to recover, and then take it slowly from there.

banerjek

That was one of the things I was wondering about. I've been walking and stretching before and afterwards but I'm really stiff and have been taking staircases like an old lady -- slowly and needing support from the rails (especially going down).

If you're wondering why that alone didn't get me to stop, it's because I figured I wasn't running that far and the times I'm logging are really consistent -- today was 3 seconds faster than yesterday (I didn't look at the stopwatch except at the beginning and at the end), so I figured I couldn't be doing too bad even if I'm definitely feeling some hurt.

Machka 

Yep ... it's just like when I ease off the cycling and increase the stair climbing during winter. Even 10 flights of stairs is painful at first.

OldTryGuy

SERIOUSLY???? if you were a "RUNNER" in the past, you should know better than to head out the door and do a 6+mpm pace for 5K right away and especially 3 days in a row. Way to go if you want to do some damage. Easing back into things will allow those 6mpm paced runs to re-appear in no time and then back to marathons.

Seattle Forrest

Have a look at the Couch to 5K program. I'm not saying you should follow it, just have a look. It's for people who aren't conditioned to running. Starts with run/walk intervals. It's like 30 seconds of running the first day, and then you're supposed to walk, and probably take tomorrow off. (I didn't follow the program, but I took the same kind of approach, slowly increasing mileage with lots of rest days in between.)

Part of that is because couch potatoes don't really have a lot of cardiovascular fitness and endurance, and running is hard work. But a bigger part of why is because running is high impact, this limits the stress, and gives the body time to repair it.

Seattle Forrest

No, this is terrible advice.

There's a saying, if you get a bunch of experienced cyclists together, they'll start talking about expensive bike stuff. If you get a bunch of experienced runners together, they'll start talking about injuries they've all had.

mapeiboy

Assume you wore properly fitted running shoes to begin with . There are lots of videos on youtube on how to run properly up/down the hill . I have been running outdoor since mid February , 3 times a week . Now I can run an hour each time without any problem .

Machka 

What advice??

I was just saying I experience it too.

Rowan

Yeah, just listen to your body. If you are walking up stairs like an old woman because of muscle soreness, then you can take solace from the fact the you have microtears in those muscle fibres and the repair process, at your age, will take a little while longer than it might have a decade or so ago, but the benefit is increased strength.

Now, if the soreness is in tendons or ligments or directly within the joints, you may have caused some damage that won't be quite so easy to repair and won't do any good to your strength. That will determine if you actually will continue running, or should just stick to cycling. From what you have written, this doesn't seem to be the case.

So, when the muscle soreness subsides, go for another run. Rinse and repeat. Your weight and cardio system will be grateful if my experience is anything to go by.

john_mct

TAKE IT EASY (ER). Coming from somebody who has run, loves running, and is perpetually injured from running. Also find soft surfaces (trails) to run on. I've found that people react to running in a very individual way, some people's connective tissue can handle it quickly and some can't. I unfortunately seem to be in the can't category. Had two and a half solid years of running (two trail 50k finishes under 5 hours) and then soft tissue injuries took me out (maybe for good and I'm not even 30 yet). Always fall back to cycling which never gives me problems but I just really like trail running and will probably perpetually attempt it.

Heading out to start again with a few miles of brisk hiking with poles to give the knees some extra support on downhills.

highrpm

You'll be fine. You're using different muscles when you run and they're sore. Take a break for a day and then go running again. You can be a little sore and still run. Your body will acclimate.


Just imagine if your started lifting weights. If you jumped into that as intently as you did with the running, after the first few days you would hardly be able to move your arms.

Carbonfiberboy 

You're supposed to start with walk 100, jog 100 and start with 10 minutes and increase slowly. Try going back to the starting suggestion and basically starting over. One of your problems is that your aerobic condition is too good for a beginning runner so you can damage yourself really easily.

berner

I also think it is a matter of different muscles used in a different way. Some years ago I played lots of tennis even going to tennis camp. I was quick on court and could play for hours. One weekend I went on a two day hike with backpack. Climbing up a short but steep slope my legs were on fire, even though I was in very good tennis shape. Several years later i was living back in New England and had taken up backpacking and mostly given up tennis. After a year or so of climbing mountains in New Hampshire my legs were very strong but I was way slow on court when I did play. Out bodies are extremely adaptable to specific demands.

The exercises that are somewhat general such as yoga, cross training, core training, useful but not specific to any particular sport or activity provide a better overall result. For a particular sport and for competition, specific training is best. For myself and for general overall fitness, I like some of the yoga positions, I do some weights and plenty of stretching. I have a cranky knee and do some specific exercises for that.

hermanchauw

Running has eccentric contraction. Every time you land is eccentric. Cycling no. Eccentric causes more muscle damage than concentric.

Ray9

Back in the day I used to run 30-minute 10k's-1973-1985. I'm 70. So I start going to Planet Fitness last year to do upper body work and get the genius idea to run on the treadmill. The first few times were ok so I kept turning up the speed. Now I have a hernia. It's bad enough that I just had my gallbladder out. The surgeon says I can wait until winter to fix it. Don't know your age but can the running! The pounding will get you.

TexMac

Would treadmill running be a good start since it's low impact? Having had collarbone injury, i've been doing 2 miles every other day with minimal stress.

12strings

This. Riding a 3 hour hard group ride seems simple compared to jogging two miles. The muscles, ligaments, tendons in your legs, esp. knees, need time and miles to build up resistance to running stresses and impacts. It takes years to build it up to long distances without pain. Cardio fitness comes much faster.

I have 16 years of soccer behind me, and track sprinting, but after 10 years of not much running, I ran a 4 mile (7K) with my runner wife. My cardio was fine, but my legs hurt so much I had to walk a bit of every mile.

Rowan

From my understanding and practical application, there is a style issue as well. Jogging is different from running, and there is encouragement to kick up the heels more. The transition to that can recuit new muscles to add to the possible pain.

I like treadmill running. It gives me metrics I can track easily, and it reduces the injury risks for rolled ankles, achilles issues and shin splints.

12strings

Yes, unless you are running on grass, a treadmill is a more forgiving than pavement, and especially concrete.