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Biker for less than a year tries running - Nuts?

Bklynmom2010-05-02 03:05:57 +0000 #1
I have been biking since last March. After putting 1900 miles on the bike and finishing a 111 mile Century plus (almost 9 hours, but still), I have decided the lungs need to be in better shape.

Bought good shoes and tried it this morning at the Y on the treadmill. 9 min run, varying speed from 4.2 to 5.5 MPH, then a min. of walking, then repeat 2 more times. Finished with 5 more min at 5 MPH. Honestly it felt surprisingly good. My son's i-pod made it possible - Ramones and Arrowsmith are great for running.

Did I do it right? Tomorrow it will be raining cats and dogs, and I though I could do an easy 20 min run at 4.5. Does this make sense? I really seem to need the endorphins every day.

My plan is to do it a few times a week when it is too cold or rainy to bike.

Is there a book or web site that would help? I only have found starting from Couch Potato advice and marathon prep. I fall somewhere in between - really just want the running to help me be a faster biker with better breathing.
KSH2010-05-02 03:20:24 +0000 #2
Well congrats on your biking achievements! That's something to be proud of!

You are doing a good job by walking and running and easing into the speed and miles.

Just make sure that you have running shoes made for your stride and strike. Running in good shoes is very important as it prevents injuries.

Also ease into your miles. It's not like cycling where you can make huge leaps and bounds... without the threat of getting injured. The rule is that you up your miles by 10% each week.

And when you can, run outside. It's a lot more challenging than running on a treadmill.

Good luck! Oh, and from what I have seen good runners are fast on the bike!
Deborajen2010-05-02 03:20:33 +0000 #3
Nuts? Well if you are, you're in good company!

Running is good cross-training for cycling - and vice versa.

Ditto what KSH said about gradually increasing your miles. Running is tougher on the body than cycling. My very first "run" was 10 minutes without stopping - didn't worry about the pace. The plan I followed was to build up to a 10K over a period of 10 weeks, running or running/walking three times a week. I didn't end up doing the 10K then - ended up breaking my big toe when I dropped a weight on it at the gym - but four years later I still run.

The Runner's World website has some good articles on training at any level. A good book is Katherine Switzer's "Running and Walking for Women Over 40" (which has good information for any age, not just over 40).

I like the I-Pod for the treadmill, too. ZZ Top is good for running - that cracks my husband up because it's kind of out of character for me.

Deb
MDHillSlug2010-05-02 03:24:57 +0000 #4
It sounds like your first run was a huge success.

The advice I got from a friend/running coach was to ignore distance at first and concentrate on a 30 minute workout. Run as much as you can, and walk when you need to, but keep the walk under 90 seconds (keeps the heart rate up). As you improve you'll run more and walk less. After you get to running a full 30 minutes you'll naturally start to get faster and can start adding distance, but only in 10% increases. This approach will take you a long way. Later, you'll probably need to do intervals and such to increase your speed.

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