Noonievut

I've been riding for years and I'm relatively fit/slim (6' 150pds). I also swim. I'm signing up for a Tri that has a 7.5km run. I've read on the web about beginner/running programs where you walk/run for weeks, seems more geared to someone who is new to fitness (not just running). Should I follow a similar program, or because I'm already active should I be a bit more aggressive?

Thanks.

Dalai

I would suggest taking an easy approach. Running is different from riding, so I expect you will experience DOMS (Delayed Onset Muscle Soreness) initially till your body adapts.

If you feel like you are progressing faster than suggested, look at slowly increasing the volume and intensity. Nothing worse than ramp it up too quickly and getting injured!

DocC3

I ran 5 & 10 K's for years before I decided to do a triathlon. Even though I was very conditioned as a runner I needed the assistance of the coaches in Masters Swim and experienced cyclists from the bike shop to help with technique and to design workouts. I recommend that you join one of the group runs with a local running club or with one of your local running shoe stores. One or both will support organized group runs with different paces that should also provide you with some coaching or at least advice from experienced runners. This will also allow you to begin at a appropriate pace and move to a faster pace when you are comfortable.

corynardin

I agree that you should build up gradually, but you should be able to build up fairly quickly. My suggestion is to listen to your body. I would start off jogging two to there times a week, gradually increasing the distance each week by 1km until you get to 10km. Then keep the lengths the same but start to do some speed workouts. It is common to have a long run on the weekend and a speed workout mid week.

Are you planning on continuing to swim and ride while you work on your running? I would suggest it as I don't think that there would be much benefit to only running.

Noonievut

Yes I'll be doing all three. So far I've run 3x, 2km each time plus warmup/cool down. I only had minor discomfort the day after the first run. Now I'm going to run the next 3x at 3km each time...then 4km, etc. Longest I'll do this year is an Olympic Tri (end of year) so I don't plan on running longer than 10k.

EKCooper

I also would advocate for starting slowly. It's very possible to injure yourself by starting out with too much mileage. There's some who would advocate for no more than a 10% increase in mileage for each run. Good luck!

brundle_fly

Keep the calf muscles loose before running,specially when going fast.I've pulled both within a year and had to take 2 months off
Getting proper shoes for your type of feet is a must also

Miyata110

All of these suggestions are great, and probably made by people far more informed than myself, but this sounds crazy to me. I was never a runner (though certainly an athlete) and when I picked it up I began with 3 mile runs. Within a week or two I was up to 6 miles and finished a 12 mile run before I was a month into it. While everyone should go at their own pace, this snail's pace gradual increase sounds like overkill to me.

Hammonjj

It's half over kill. I was a pretty hardcore road racer for several years, but I just stopped racing and am now picking up triathlon. Within a week of running, I already jacked up my knee and will be off it for a few weeks. If your bones are hollow, like mine have become, take it slow to build yourself up. Your cardiovascular system will be writing checks your joints can't cash. Getting injured while running is much easier than cycling or swimming.

runner pat

These schedules are written with the general population in mind. Without knowing each runner's personal rate of adaptation, compromises must be made.

To the OP, as a cyclist and swimmer, your bone density may very well be below average and stress fractures are a very real concern. I would use a very cautious approach for the first two or three months.
If you can afford it or have insurance, a bone scan may be in order.

humboldt'sroads

How long have you been running now? Just curious. A 400% distance increase in a month on long runs isn't sustainable and you will hurt yourself training that way. What you're overlooking is that many of us, apparently including yourself, have a general fitness level and joint health that can accommodate starting a running program with higher mileage than others.

This doesn't go for everybody. Any coach, trainer, PT, doctor, pro, etc, etc, will recommend a 10-15% weekly volume increase at most. Nearly every marathon or longer distance triathlon training programs will have you add most of this volume in your long weekly run. In your first month of training, you averaged 100% distance increase every week on your long run. I truly wish you the best of luck.

Miyata110

[QUOTE=humboldt'sroads;14088881]What you're overlooking is that many of us, apparently including yourself, have a general fitness level and joint health that can accommodate starting a running program with higher mileage than others.QUOTE]

My comment was actually made with this exact point in mind. The OP seems to be an athlete already in good shape so I thought it prudent to point out that strictly following a beginner's training program isn't necessary if he feels that it isn't challenging him. While I understand the cautious approach in an attempt to avoid injury, mileage is only one of a plethora of factors that contribute to injuries.

To answer your question, I've been running for just over a year now and am happy to report that I am still injury free. While my initial increase is certainly unsustainable in the long-run, it isn't impossible for an initial mileage ramp-up.

Saike

I have been a triathlete for a little over 25 years now. (I did my first one a 10 and haven't stopped so I'm not that old). After years of trial and error and several injuries, I have found the best method to start running again - esp if you already have some cardio, is to go for some really long walks each day for about five days to build up you sms and then it is pretty fine to start running 8 - 10km a couple of times a week and build up from there. by long walks I mean around 20km so you will walk around about 100k in the week. Also walk in the shoes you intend to run it. I find I can walk 20km in around 2.5 hours if I matin a good pace.

Rhodabike

Coming to running from swimming and cycling, I got injured a lot last winter. The problem with having good cardio fitness from other sports is that it's very easy to overdo it. Running really is harder on the body and needs to be approached more cautiously

tasr

Noonievut,

A lot of good things already said. I’ll put in my 2 cents worth in.

1. Get fitted for proper running foot wear. Go to a specialized running shoe store and talk to them.

2. Fine a plan that suits you. Don’t be afraid to modify it. Run/walk plans for a fit person is still ok but you will most likely get bored with it.

2. Start your running frequency 1-2 runs per week progress 2-3 times a week but run sloooooow. This requires more discipline than anything you will do.


Any questions PM me.

Noonievut

Well, 4 months on and things are going well. I forgot I made this post until I found it on the list. I've done two tri's, including the one with a 7.5k run and that went great. Longest I've run so far is 1 hour. No injuries, just some tightness back when I started (in the winter in Toronto area). I used the 10% rule until I was running an hour. I also added some trail running...have some trails behind my house, boy that is so much more fun than the road. Nice to have variety with the three sports plus trail running if you call it a different sport. Thanks for the replies!