Starting out

Quoted message said:

I've decided to take up running as an addition to my road bike
workouts. I have never run before and I'm wondering if someone could
point me in the right direction. My bike workouts include time trial
internals, long distance rides and climbing repeats. What I would like
to do is bike three days per week and run three days per week. I do
have a treadmill and I'm wondering if it is best to start running on
the treadmill and slowly move onto running on grass?

The two main goals I would like to accomplish would be added endurance
and reduced body fat.

Quoted message said:

From my experience with a road bike, bike fit is very important and I'm

assuming that this would also apply to running shoes.

Thanks,

Javier

I don't know what kind of shape you're in but I imagine you're
rather fit. When biking you use differant muscles than when running so
cross training is a good idea. Of course shoes are important as is a
proper fit, go to a reputable running shoe store and see what the
(hopefully knowledgable)salesperson recommends. Even if you're in
good shape don't try to do to much to soon.

Eric

"bluezfolk" <[email hidden]> wrote in message
news:[email hidden]...
Even if you're in

Quoted message said:

good shape don't try to do to much to soon.

Yeah. Watch out for weeks 5-15 too.

Quoted message said:

I've decided to take up running as an addition to my road bike
workouts. I have never run before and I'm wondering if someone could
point me in the right direction. My bike workouts include time trial
internals, long distance rides and climbing repeats. What I would like
to do is bike three days per week and run three days per week. I do
have a treadmill and I'm wondering if it is best to start running on
the treadmill and slowly move onto running on grass?

The two main goals I would like to accomplish would be added endurance
and reduced body fat.

Quoted message said:

From my experience with a road bike, bike fit is very important and I'm

assuming that this would also apply to running shoes.

Thanks,

Javier

I would say yes to the treadmill idea. If you find you can't run as far
as you'd set out to run, you don't have to walk home. You can gradually
increase your speed and distance and, when you feel confident, start
running outside (which is harder than running on a treadmill).

Why do you want to run on grass?

John B. said:

I would say yes to the treadmill idea. If you find you can't run as far
as you'd set out to run, you don't have to walk home.
Why do you want to run on grass?

Running on treadmills is very boring and stuffy.
Feeling the wind on your skin, watching nature advance
through the seasons, is much more inviting.

Mistake #1........"Starting out"

Quoted message said:

would say yes to the treadmill idea. If you find you can't run as far
as you'd set out to run, you don't have to walk home. You can gradually
increase your speed and distance and, when you feel confident, start
running outside (which is harder than running on a treadmill).

Quoted message said:

Why do you want to run on grass?

Thanks, I figured runnig on grass or any other soft surface will be
much easier on my joints. What disatance should a beginner aim for?

Thanks,

Javier

John B. said:

Quoted message said:

I've decided to take up running as an addition to my road bike
workouts. I have never run before and I'm wondering if someone could
point me in the right direction. My bike workouts include time trial
internals, long distance rides and climbing repeats. What I would like
to do is bike three days per week and run three days per week. I do
have a treadmill and I'm wondering if it is best to start running on
the treadmill and slowly move onto running on grass?

The two main goals I would like to accomplish would be added endurance
and reduced body fat.

Quoted message said:

From my experience with a road bike, bike fit is very important and I'm

assuming that this would also apply to running shoes.

Thanks,

Javier

I would say yes to the treadmill idea. If you find you can't run as far
as you'd set out to run, you don't have to walk home. You can gradually
increase your speed and distance and, when you feel confident, start
running outside (which is harder than running on a treadmill).

Why do you want to run on grass?

Javier said:

Quoted message said:

would say yes to the treadmill idea. If you find you can't run as far
as you'd set out to run, you don't have to walk home. You can gradually
increase your speed and distance and, when you feel confident, start
running outside (which is harder than running on a treadmill).

Quoted message said:

Why do you want to run on grass?

Thanks, I figured runnig on grass or any other soft surface will be
much easier on my joints. What disatance should a beginner aim for?

Thanks,

Javier

Run for 20-30 mins. and don't worry about distance. Go slower than you feel is your natural pace. And if you feel like you want to take a walk break or two, that's fine. When you feel comfortable at that level, you can start increasing your time/distance. The general rule of thumb for that is 10% per week.

Enjoy!

I don't think you need to run on grass to preserve your joints. But
bear in mind that asphalt is softer than concrete or cement, especially
in the summer.

Quoted message said:

John B. said:

Quoted message said:

I've decided to take up running as an addition to my road bike
workouts. I have never run before and I'm wondering if someone could
point me in the right direction. My bike workouts include time trial
internals, long distance rides and climbing repeats. What I would like
to do is bike three days per week and run three days per week. I do
have a treadmill and I'm wondering if it is best to start running on
the treadmill and slowly move onto running on grass?

The two main goals I would like to accomplish would be added endurance
and reduced body fat.

>From my experience with a road bike, bike fit is very important and I'm
assuming that this would also apply to running shoes.

Thanks,

Javier

I would say yes to the treadmill idea. If you find you can't run as far
as you'd set out to run, you don't have to walk home. You can gradually
increase your speed and distance and, when you feel confident, start
running outside (which is harder than running on a treadmill).

Why do you want to run on grass?

John B. said:

I don't think you need to run on grass to preserve your joints.
But bear in mind that asphalt is softer than concrete or cement,
especially in the summer.

"Need" is a strong word and some people do manage triple-digit weekly
mileage on roads.

But softer surfaces are preferable. Easier on the body because of the
shock absorption - which also means IME you can and should take
advantage by wearing less shoe. But also because the irregular surface
apparently helps develop some lower leg muscles while also minimizing
overuse injuries by varying the stress a bit, and definitely seems to
help proprioception / balance.

For my first couple years I heeded the notion that asphalt is softer
than concrete, but lately I've come to believe the difference probably
isn't significant. They're both close enough to "absolutely
unyielding" that my shoes & muscles are gonna supply essentially all of
the "give", not the surface. So now I choose whichever surface seems
safer - and quite often here in Brooklyn, a one way road with light
traffic is much safer than a broken up sidewalk (why fix those, they're
just for walkers?) which is just about guaranteed to trip me up.

Quoted message said:

John B. said:

I don't think you need to run on grass to preserve your joints.
But bear in mind that asphalt is softer than concrete or cement,
especially in the summer.

"Need" is a strong word and some people do manage triple-digit weekly
mileage on roads.

But softer surfaces are preferable. Easier on the body because of the
shock absorption - which also means IME you can and should take
advantage by wearing less shoe. But also because the irregular surface
apparently helps develop some lower leg muscles while also minimizing
overuse injuries by varying the stress a bit, and definitely seems to
help proprioception / balance.

I second all of this - esp. the working smaller lower leg muscles and
helping proprioception / balance. I don't run on grass often, but it can
vary from coarse hayfield-type grass (or unmaintained athletic fields,
potentially good for twisting ankles) to well-manicured athletic fields
(or, I would imagine, golf greens, although I haven't tested).

Dot

--
"Success is different things to different people"
-Bernd Heinrich in Racing the Antelope

Quoted message said:

Thanks, I figured runnig on grass or any other soft surface will be
much easier on my joints. What disatance should a beginner aim for?

Thanks,

Javier

As a beginner think in terms of time not distance. Get
comfortable running 1/2 hour non-stop, perhaps every-other day, then
think about pace. As with anythin else don't rush it because you risk
injury and loose the fun aspect if you overdo.

Eric

bluezfolk said:

Quoted message said:

Thanks, I figured runnig on grass or any other soft surface will be
much easier on my joints. What disatance should a beginner aim for?

Thanks,

Javier

As a beginner think in terms of time not distance. Get
comfortable running 1/2 hour non-stop, perhaps every-other day, then
think about pace. As with anythin else don't rush it because you risk
injury and loose the fun aspect if you overdo.

Quoted message said:

As a beginner think in terms of time not distance. Get
comfortable running 1/2 hour non-stop, perhaps every-other day, then
think about pace. As with anythin else don't rush it because you risk
injury and loose the fun aspect if you overdo.

Eric

Eric,

That's just what I did yesterday, I ran for about 20-25 minutes. I had
to stop once just because my quads (right above my knees) started to
hurt a bit. Is it normal to experience a bit of soreness around the
knee area on my first few runs? In other words what should be
classified as normal soreness? Al least I'll know if my body is just
getting used to this new form of stimulus or when I'm actually doing
damage.

Thanks,

Javier

Javier said:

bluezfolk said:

Quoted message said:

Thanks, I figured runnig on grass or any other soft surface will be
much easier on my joints. What disatance should a beginner aim for?

Thanks,

Javier

As a beginner think in terms of time not distance. Get
comfortable running 1/2 hour non-stop, perhaps every-other day, then
think about pace. As with anythin else don't rush it because you risk
injury and loose the fun aspect if you overdo.

Quoted message said:

As a beginner think in terms of time not distance. Get
comfortable running 1/2 hour non-stop, perhaps every-other day, then
think about pace. As with anythin else don't rush it because you risk
injury and loose the fun aspect if you overdo.

Eric

Eric,

That's just what I did yesterday, I ran for about 20-25 minutes. I had
to stop once just because my quads (right above my knees) started to
hurt a bit. Is it normal to experience a bit of soreness around the
knee area on my first few runs? In other words what should be
classified as normal soreness? Al least I'll know if my body is just
getting used to this new form of stimulus or when I'm actually doing
damage.

Thanks,

Javier

going from biking to running, you are likely aerobically fit, so you
are less likely to hit breathing limits. And the impact on your knees
is less in biking than in running. So yes I would say some sore knees
are going to happen until your body adjusts.

If you feel pain, then it's time to take a break from running and
investigate what's wrong. But some basic soreness that goes away by the
next day is okay.

Ed

Javier said:

Eric,

That's just what I did yesterday, I ran for about 20-25 minutes.

I'm assuming this was on grass?

I had

Quoted message said:

to stop once just because my quads (right above my knees) started to
hurt a bit. Is it normal to experience a bit of soreness around the
knee area on my first few runs? In other words what should be
classified as normal soreness? Al least I'll know if my body is just
getting used to this new form of stimulus or when I'm actually doing
damage.

Suggestion. Keep a log of your running and include all aches, pains,
tiredness, etc. along with whatever else you want to note. Some are
normal, some are injury precursors - and when you're new, it's really
hard to tell (as Doug mentioned to me a number of years ago). Also when
you're new, you may not even know all the body parts and things that can
go wrong - and hence don't even know what to google. For instance, the
soreness above a knee could be early stages of runner's knee OR it could
be adjustments to running. The log will help you keep an eye on it. If
it persists, you might consider some strengthening exercises for the
knee - like straight leg lifts. Or maybe running slower or maybe
evaluating form. Over time, you'll get a feeling for what's normal and
what isn't - for *you*.

Another trick is if something starts to bother you while running, change
what you're doing - walk for a bit, run slower, run faster, stop and
stretch, or whatever. Sometimes it's just something repetitive, and you
need to relieve the stress for a bit until you're better conditioned.
Other times it is an injury that shouldn't be aggravated.

Good luck!

Dot

--
"Success is different things to different people"
-Bernd Heinrich in Racing the Antelope

"Dot" <dot.h@#duh?att.net> wrote in message
news:[email hidden]...

Quoted message said:

Javier said:

Eric,

That's just what I did yesterday, I ran for about 20-25 minutes.

I'm assuming this was on grass?

I had

Quoted message said:

to stop once just because my quads (right above my knees) started to
hurt a bit. Is it normal to experience a bit of soreness around the
knee area on my first few runs? In other words what should be
classified as normal soreness? Al least I'll know if my body is just
getting used to this new form of stimulus or when I'm actually doing
damage.

Suggestion. Keep a log of your running and include all aches, pains,
tiredness, etc. along with whatever else you want to note. Some are
normal, some are injury precursors - and when you're new, it's really
hard to tell (as Doug mentioned to me a number of years ago). Also when
you're new, you may not even know all the body parts and things that can
go wrong - and hence don't even know what to google. For instance, the
soreness above a knee could be early stages of runner's knee OR it could
be adjustments to running. The log will help you keep an eye on it. If
it persists, you might consider some strengthening exercises for the
knee - like straight leg lifts. Or maybe running slower or maybe
evaluating form. Over time, you'll get a feeling for what's normal and
what isn't - for *you*.

I agree, keeping a log is a great idea.

Quoted message said:

Another trick is if something starts to bother you while running, change
what you're doing - walk for a bit, run slower, run faster, stop and
stretch, or whatever. Sometimes it's just something repetitive, and you
need to relieve the stress for a bit until you're better conditioned.
Other times it is an injury that shouldn't be aggravated.

This is very good advice. I will add that mixing in walking with running is
a very effective way to warm up, and is also good when increasing your
running time. I very often jog 1 min then walk 30 seconds or 1 min for the
first 10 mins of almost every run, decreasing the length of the walk as I
reach 10 mins. Any tightness I have usually goes away during that time and
then I'm ready to run steadily.

On my easy days, twice a week, I will sometimes do short walk breaks during
the entire run. On those days my goal isn't aerobic endurance as much as it
is loosening up the legs, and assisting the recovery process from a hard
day. I personally think all beginners should run/walk instead of trying to
run continuously. Then as you improve, do some continuous runs and some
run/walks as part of your schedule. I could run only every recovery day, but
I believe it's actually better for the legs to run/walk on recovery days
sometimes, and I just do it according to feel. If my legs are at all
sluggish, I run/walk on those days.

A good run walk pattern is run 4 mins, walk 1 min. If I run/walk on an easy
day it's usually run 2 mins 10 sec, then walk 20 seconds. The former is
based on a 5 min block, the latter on a 2.5 min block. If you overshoot the
start point, just start the walk break where you are and do the next one on
schedule. The shorter blocks are very effective at moderating the run, and
using 2.5 or 5 min blocks make them fairly easy to manage using your watch
once you get used to it.

-Tony

Quoted message said:

Good luck!

Dot

--
"Success is different things to different people"
-Bernd Heinrich in Racing the Antelope

Great advice, thanks guys.

Javier

Tony S. said:

"Dot" <dot.h@#duh?att.net> wrote in message
news:[email hidden]...

Quoted message said:

Javier said:

Eric,

That's just what I did yesterday, I ran for about 20-25 minutes.

I'm assuming this was on grass?

I had

Quoted message said:

to stop once just because my quads (right above my knees) started to
hurt a bit. Is it normal to experience a bit of soreness around the
knee area on my first few runs? In other words what should be
classified as normal soreness? Al least I'll know if my body is just
getting used to this new form of stimulus or when I'm actually doing
damage.

Suggestion. Keep a log of your running and include all aches, pains,
tiredness, etc. along with whatever else you want to note. Some are
normal, some are injury precursors - and when you're new, it's really
hard to tell (as Doug mentioned to me a number of years ago). Also when
you're new, you may not even know all the body parts and things that can
go wrong - and hence don't even know what to google. For instance, the
soreness above a knee could be early stages of runner's knee OR it could
be adjustments to running. The log will help you keep an eye on it. If
it persists, you might consider some strengthening exercises for the
knee - like straight leg lifts. Or maybe running slower or maybe
evaluating form. Over time, you'll get a feeling for what's normal and
what isn't - for *you*.

I agree, keeping a log is a great idea.

Quoted message said:

Another trick is if something starts to bother you while running, change
what you're doing - walk for a bit, run slower, run faster, stop and
stretch, or whatever. Sometimes it's just something repetitive, and you
need to relieve the stress for a bit until you're better conditioned.
Other times it is an injury that shouldn't be aggravated.

This is very good advice. I will add that mixing in walking with running is
a very effective way to warm up, and is also good when increasing your
running time. I very often jog 1 min then walk 30 seconds or 1 min for the
first 10 mins of almost every run, decreasing the length of the walk as I
reach 10 mins. Any tightness I have usually goes away during that time and
then I'm ready to run steadily.

On my easy days, twice a week, I will sometimes do short walk breaks during
the entire run. On those days my goal isn't aerobic endurance as much as it
is loosening up the legs, and assisting the recovery process from a hard
day. I personally think all beginners should run/walk instead of trying to
run continuously. Then as you improve, do some continuous runs and some
run/walks as part of your schedule. I could run only every recovery day, but
I believe it's actually better for the legs to run/walk on recovery days
sometimes, and I just do it according to feel. If my legs are at all
sluggish, I run/walk on those days.

A good run walk pattern is run 4 mins, walk 1 min. If I run/walk on an easy
day it's usually run 2 mins 10 sec, then walk 20 seconds. The former is
based on a 5 min block, the latter on a 2.5 min block. If you overshoot the
start point, just start the walk break where you are and do the next one on
schedule. The shorter blocks are very effective at moderating the run, and
using 2.5 or 5 min blocks make them fairly easy to manage using your watch
once you get used to it.

-Tony

Quoted message said:

Good luck!

Dot

--
"Success is different things to different people"
-Bernd Heinrich in Racing the Antelope