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.

You're going to love triathlon, especially if you're a goal oriented person.

Only advice I would have is don't over-do the pace on the running (8 minute miles is pretty brisk for a new runner), and try to go a few times a week.

As with cycling, lots of good books out there, written by people a lot smarter than me. Have fun!

I was a runner, first, before getting into more serious cycling and tri's. I do a few sprint tri's a year, at a very slow pace. I have one recommendation: run more than once per week. I think the ideal minimum magic number would be 3X/week, but even 2 runs/week every few days will provide better long term run conditioning. Good luck; I really enjoy both the tri's as well as the actual training for them.

If you're a geezer like me you have to give extra consideration to stretching & recovery. I over did it and ended up injured last year, ... just pushed myself out the door before I was ready or too many mornings in a row. Seriously, you are always one run away from an injury, you have to play defensively and do the right things. Never skip dynamic stretching, don't ignore symptomatic problems.

Thanks cvskates and mystang52 the goal is to get up to two runs a week by mid. Sept., wanted to start slow because of knee concerns.

FrenchFit ya I'm an old geezer that's why I'm starting out slow with the running. My runs are right after work where I'm very active all day so that helps.

OP,

I am jealous. Judging from your post you are in your 50s or 60s. I just turned 30, feel like I'm in decent shape, and have been jogging for about 2 months now and have yet to break a 9 minute pace over 3 miles. I'll just pretend that my route is hillier than yours.

If you have access to a treadmill - do you also have access to an elliptical machine?

You are off to a great start on your training. But if you have concerns re: knee pain, I would do one run a week, one elliptical session, and then 5 bikes vs. 6. This will help build a base of run muscles but take stress off the knees. In a month or so, switch the elliptical session to a run session, for a total of two a week. Just my two cents.

Keep at the bike, run and as you said, mix in some swim. Look into the 12/16/20 week triathlon training programs available online (or go check out a book at the library) and then choose one that fits your "goals". Work backwards from the triathlon date and kick your training in when the date arrives to begin your training session.

But most of all have fun! I just did my first tri (Olympic) last weekend and it was a blast!

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.

Actually many of us now believe these new high-tech footwear choices to be a gait-killing abomination. I mean running is quite a natural thing and we should be quite capable of doing it with just what we were born with. Unless your trying for an ultramarathon on rough gravel paths...
Back in my HS CC days my folks were poor and I just ran with cheap sneakers from the department stores and did fine. After getting really out of shape in my 20's I started back in at running around age 30. After a couple years of cheap sneakers I too went in for a fitting and to buy some real running shoes at well over $100. End result? The next year I got plantar fasciitis. After seeing a doc who said I needed more support in my shoes (which didn't make any sense, the shoes I had got were far more supportive than any prior) I did the opposite and decided to try out barefoot running. Support is something your body should develop, not relying on a sling for proper support (in that case your natural support will fade away). It took a lot of slow conditioning but the results were fantastic and now I don't need to bother with shoes at all.

I know many folks older than I who have switched over and also notice less knee problems (since you learn to run much lighter on your foot, rather than slamming your heels on the ground with thickly cushioned raised heel shoes). But it does seem like the more years you put in shod the more acclimation it will take to reverse all of it. It took me a couple years to get back to where I was and surpass it as a runner.

Regardless what is on your feet just be careful not to over-do things... I'd take the pace easy at first and just learn a good base. A good rule of thumb is to increase your weekly distances by no more than 10% each week. I'd avoid back to back run days until you get into really good running shape, but would highly recommend 3x runs per week.

I am on the verge of my first duathlon... I've run many foot-races over the last 5 years or so but want to add biking in the mix (just got my first road bike last year). I was all setup to do a small duo this summer but the second run happened to be on a stretch of rail trail that was unpaved (crushed limestone or something like that) and I backed out. I ran it barefoot just to see, but that is one situation where I am at a disadvantage (at least in the speed department). So will start looking for an all paved course for next year.

Good luck!

I am a runner with 37 years of it and lately have been biking almost too much. I did are first when injury starts up but now too many bike miles and the legs get weird. At one time 24 years ago a 3:06 marathon but now would love to run a 5k at that pace. Plenty of wind but cycling is different. Be careful you pace is quick for a someone who has not been running. I can run 15 miles at 10 minute pace but going under 8 for any length of time is real fast for me and cannot do that these days.

You should really change your definition of slow...8:00 miles are nothing to scoff at right off the couch. I'm training for a multiday running event in January (if you've never heard of Disney's Dopey Challenge I suggest you look it up) and I USED to run sub 35 min 5 mile races when I was in high school in central MA (if you know where Holy Name is located you have an idea of what our XC course looked like), so hills included. I'm lucky to go sub 10 min over any considerable distance now. I'd love to see what I can crank out in a flat out mile, but injury risk is too high. Slow it down a bit, get the legs into a little bit better shape, then start pushing the pace. Don't forget, you don't want to be training at a pace that leaves you completely exhausted after 3 miles because you'll still have 10-15 miles on the bike and another 3 mile run after that.