the start of a running program
Posted on February 2nd, 2009 by RobertI started my foray into the world of running today at lunch. I’m sure that the years of bicycling helped me with a base fitness… but it sure didn’t feel like it.
When I was in high school (and a hundred pounds heavier), I used to dread having to run the mile in P.E. class. The thought of putting on those stupid shorts and light colored shirt that showed my man boobs still gives me shivers down my spine. And oh, god the heat… Southern California is lovely until you drive about 30 minutes inland where I grew up and are encouraged to run in 90+ degree weather “for fun”.
So what in the hell is wrong with me then? Why did I spend a good chunk of change for a pair of shoes when I could have bought… I don’t know… a shiny new doohickey for my bikes? Maybe the randonneuring has sucked the good judgment out of me. I am a gluten for pain and torture.
Needless to say, I am planning on working this in to my regular routine on my lunch breaks.
I’ve started a 10 week training program with some loose goals in mind. I’m not interested in marathons or triathlons or anything like that yet. I just would like to be able to run 30 to 40 minutes without having to walk. A little gained fitness and weight loss couldn’t hurt either.
Bicycling is still the bee’s knees though. Consider this cross training.
Week 1 – Monday, Wednesday, Friday, Saturday:
Run 2 minutes
Walk 4 minutes
Repeat 5 times.
Warm up and cool down by walking about 5 minutes. Stretch at least post run and before bed.
It ramps up week to week until I am (hopefully) running for 30 straight minutes.
6 Responses to “the start of a running program”
for some reason i’ve always found running a bit harder than cycling.. but it’s definitely good for ya! that’s awesome you’re taking it up.
if i take the fixed out on a ride sometime, perhaps we could run up some hills together?
Oh it is for sure (to me at least). Yesterday was my day off and I was freaking sore in spots that I never seem to work on the bike. Today is going to be a rough one!
In addition to my cycling, I begin transitioning to running for fitness in the fall and continue to run until it gets light enough in the early mornings to get back on the bike then. Here’s a list of my unofficial findings….
1) Running through the winter definately helps you ramp up the mileage on the bike faster as the temps begin to warm. I try to commute most of the winter, so I’m not really off the bike for extended periods, but it’s not my focus for a while. When I do start riding seriously, it only takes a couple of rides before I feel like I’m almost back to form.
2) Start slow! At 49, I’ve discovered that it’s easy to injure yourself, and injuries take longer to heal as I age. When I first start running again in the fall, I have to consciously limit my mileage. I’ve got the cardio endurance to go longer, but the leg muscles just aren’t there yet.
3) Running takes a significantly different set of muscles than are used on the bike. Pay particular attention to your feet, ankles, and calves. That’s where an injury will pop up quickly.
4) I have to work at juggling my running routine. I tend to want to settle into longer, steady paces and avoid sprints. Sprints hurt, but they’re good for you, just like intervals on the bike.
5) Running never gets to the point where it is fun like cycling!
http://www.c25k.com/
Right on Robert. I agree with Tracy on starting slow with the running. I ran most of my childhood and was plagued with injuries from over use ie;(shin splints, stress factors). It is a great way to cross train. Run on soft surfaces as much as possible. Always have quality running shoes. They ware out faster than you would think. Are you riding saturday up in Bothel? If not see you soon.
Thanks for the tips. I’m planning on being there Saturday. Say hello.
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