Can I get fit again?

[jsmoke]

Did a lot of running when younger, both track and XC and was a pretty decent runner.

Now although I have done a lot of walking over the years, I haven't trained/or run for maybe 15 years. I have however been cycling a bit over the last 6 months.

So tried parkrun today and the legs were like dead weights, I was pretty much at back of pack running with the OAPs. You would think that with the cycling my legs should have built up a bit. Maybe all those years of no training have meant that this is all I will ever manage. Should I just keep plugging along and see if the strength in legs builds up.

Legs are so stiff and painful when running. I stupidly thought just because I was a runner all those years ago that I should be able to pick it up pretty easily. I have decent trainers also.

 

[FrenchTart]

Yes, you'll be able to get fit again. Cyclists often struggle moving to running as although your cardio fitness will be developed the supporting strength required in your legs/etc isn't there. I absolutely suck at running and I'm a fairly able cyclist

Just keep at it and read the beginners guide to running thread on here for tips. Forget about what you did years ago and approach it as though you were completely new.

 

[mrthingyx]

As FrenchTart points out, being capable at cycling does not mean a direct transfer to running.

Muscles and cardiovascular systems adapt to specific forms of stimuli, and running is quite different to cycling.

Stick at it, get the miles into your legs and make sure you do your core, mobility and strengthening exercises (no need for the gym for the latter, but it is crucial to your long-term survival in terms of staying free from injury).

 

[SoliD]

Yes, you'll be able to get fit again. Cyclists often struggle moving to running as although your cardio fitness will be developed the supporting strength required in your legs/etc isn't there. I absolutely suck at running and I'm a fairly able cyclist

Just keep at it and read the beginners guide to running thread on here for tips. Forget about what you did years ago and approach it as though you were completely new.

100% this, doing some running for Tough Mudder next weekend, and it is hard work, but not inb terms of my breathing/heart rate, just the fact my legs don't have that same power in them. Starting to get there though, and it does make running a bit more enjoyable now I can run a bit harder/faster, like it is for my cycling.

 

[D.P.]

yes. I have run on and off for years, normally getting bored after 2 months. Last september I staretd up agan to loose wait and got way more motivated. the first runs were slow and painful 4 miles with a few walk breaks, walking uop hills etc. Although needing to loose weight (10kg) I was fairly healthy, happily hiking 15 miles, 5000ft etc.

Running just required different muscles, different adaptations to heart, lungs, legs, etc. Over time I have built up to running 5 - 6 days a week, 60+ miles, long runs to 19miles etc. I got a Marathon in November where I should comfortable break 4 hours, so I have gone from a complete non-runner to getting decent Marathon times in a year.


My advice would be not to rush things. Run most of the runs slow. Don't increase the weekly millage by more than 5-10%, same for the distance of your longest run. take plenty of rest days as you start to build you millage. If you get sick or injured don't try to catch yuo on missed training. Any pain in feet or legs and you should stop and walk, repeated pain and you should rest up for a week or so.


I would add 0.25 to 0.5 miles to 1 or 2 runs a week and hold that for 2-3 weeks, then do the same.I then transition form 3 days running to 4 and then 5 days. Adding an extra day I would cut back some of the distances so my weekly millage didn't increase too much, e.g. I didn't add a whole new 8 mile run, I added a 5 miles run but subtracted 2-3 from other rest of the week, kept that for 2-3 weeks and then again added 0.25-05 miles to several runs. Once running more days adding a little distance here and there quickly increased my millage without adding much stress.

 

[MrMoonX]

start off run/walk use couch to 5km plan if you stick to that and do park run in a few months you will want to to 10km then a half marathon, then a full marathon... then you're hooked and you will never stop, I'm totally addicted after doing couch to 5km a few years ago, I try other things like the gym, but even there the treadmill is more exciting than anything else.

 

[Uriel]

I had an achilles injury that kept me away from running for a year. Did my best to maintain fitness using cross-trainar, lifting and bodyweight exercises.

Despite having lost weight and improved performance on the cross trainer, I've come back to running and am finding myself very slow. I thougbht the weight loss in particular would help but was surprised to find I'm only currently able to run the times I did at over 2 stone heavier.

Improvement is coming but it's gradual. I guess the main thing is keeping going with training and not giving up just because it's a bit frustrating. Don't want to go too fast or too far too soon because, while the achilles is much better, it isn't perfect and re-injury is a real possibility.