Running - as part of "Winter Maintenance"

[Greenish]

A question;

I don't run, not keen on it, have done in the past but usually only 3 miles. That was before I started road riding aound 5 years ago.

Usually I just pedal during winter but you never achieve the intensity or same levels as in the warmer drier weather. I am thinking of doing some basic but consistent running, 3 to 5 miles, maybe twice a week, as well as my usual riding.

I am led to believe this is great cardio, and I see a lot of seasoned riders whom I ride with also running be it all year round or during the winter.

I don't mind tailing off and losing pace over Winter as to me it is an inevitability and I soon make it up over Jan and Feb, however, I wonder how much benefit I would get from running. Half an hour in the mud and rain twice a week as opposed to avoiding going riding all together must surely bring with it some gains.

Anyone have any experience in this field?

[Dammit]

Yes, this is pretty much the decision I made a few years ago.

My own experience was that I had a level of cardio fitness that was far, far in advance of how strong my legs were in terms of running - injuries galore as I kept running beyond my bodies capacity.

I'm ok at running now, but I wish I'd contained my impatience and increased the distance slowly during the initial phase.

That said, when it's raining cats and dogs running is a lot more enjoyable than cycling, and it (can) give you a level of intensity that is unwise on a dark, rain-lashed evening on the road bike.

[Greenish]

Thanks for the reply.

FWIW, I would be purely looking at cardio gains, especially as I gain in Winter. I genuinely have no issue with my legs or their strength, I'm not sure that is relevant to what I am trying to achieve.

My thoughts were that actually I may gain more cardio benefit than on the bike as running is supposed to be "harder" on the body and a quicker source of fitness than cycling.

[Joey Ramone]

Buy yourself a Turbo or some resistance rollers and smash yourself into the ground twice a week over the winter. That'll take care of the cardio.

[Greenish]

Problem being - I have nowhere for them.

That plus I would rather be outside, and luckily have quiet country roads from my doorstep. I have even created a 4 mile loop on Strava from my front door, which I use as a circuit.

Pedal time isn't the issue, it's wanting to try something different and looking to maximise time.

An hour on my cycle loop surely equates to 30 mins of decent running?

[PGM]

I started running 6k, just under 4 miles loop from my door once a week when I can.

Even right at the start it made a difference to my climbing due to being more comfortable at a higher heart rate for longer and taking in the air which the running gives you. Running to me feels like you're going uphill on a bike permanently!

I'm going to try and up it to twice a week over winter if possible and do some CX where I can get to Saturday races (coach kids rugby on a Sunday).

I think a whole winter of it mixed in with some riding will make a massive difference to next year's fitness and riding.

[okgo]

I doubt it will help much unless you're starting from a very low base where nearly any excersise would help your cv system develope a bit. If you're not at that early stage then the lack of specifity will likely mean it doesn't do much for your cycling. But it will be better than doing nothing at least

[Mave]

One advantage I find from running, especially cross country, is it works your leg and core stability which is something you don't get on a turbo trainer. I tend to alternate 3k fartlek with 8k cross country.

[gazza285]

Just got back in from my local park run.

I don't like running that much, but it helps with my cyclocross when it can be quicker to run rather than ride.

[agentnomad]

[agentnomad]

[272BHP]

As Dammit noted intensity is much more accessible with running than cycling.

Also, who wants to be a one trick pony? there are benefits to running that you cannot get from a bike; high impact gets a bad rap, but training without any real impact at all (swimming, cycling) is no good for you either in the long term.

[Benmac]

I've started rowing again this winter, just indoors mind you. Decent for core strength, adds the arms to it which is no bad thing and will further benefit my time trial position stability. Finally it's a decent aerobic workout that adds some variety. I hate running plus rowing doesn't tend to smash your knees to pieces.

[StarmistBlue400]

I used to run 3 or 4 times a week. I cycle 50-60 miles a week now and ran a few weeks a go for the first time since May. Bloody killed me, I felt crap for days because I hadn't used those muscles etc for so long. I always do the grim challenge and Reading half but the thought of the pain of getting back into it doesn't appeal, ESP if it hinders my riding.

[Daveyraveygravey]

I quite like running but find coming down hills buggers up my quads for days. Living in the South Downs it is hard to find a route that doesn't have a long descent and it ruins it for me.

[yellowjack]

StarmistBlue400 said:

I used to run 3 or 4 times a week. I cycle 50-60 miles a week now and ran a few weeks a go for the first time since May. Bloody killed me, I felt crap for days because I hadn't used those muscles etc for so long. I always do the grim challenge and Reading half but the thought of the pain of getting back into it doesn't appeal, ESP if it hinders my riding.

I tried a run for the first time in about 4 years about a week and a half ago. It was 4 days before I could ride again. My thighs were wrecked. No amount of stretching worked, and it really put me off the idea of running at all. Ever. But, I'm hoping to play hockey again next season, so some form of running will be required if I'm to get a game in.

[Dammit]

This is what I was referring to when I mentioned leg strength - you might be able to hold 400 watts for 40k, but if you are not used to running all that means is that you'll wreak havoc upon yourself if you run too far, too soon.

Slow build up and it'll be fun, let your CV system off the leash first time out of the gate and you are likely to regret it.

I ripped my soleus and put running off the menu (and, frankly, walking) for a long time!

[upsidedownmark]

Dammit is kinda on the money I'm afraid..

Yes it's an accessible way to work the cardio system, but it'll take quite a while to get your legs into a shape that will match your cardio capacity if you're a decently fit cyclist; until that happens expect to hurt a lot & possibly get injured, or be very patient.

General feeling in triathlon seems to be that that the bike does more for your running than running does for your bike - and that there's not that much crossover. Specificity is king (sadly, particularly as a triathlete who is not very motivated to run!)

[272BHP]

There are things you can do that can hit your heart and lungs very hard without risk of injury though.

I find that hard intervals up very steep hills is a very productive exercise and you can work yourself as hard as you want in a very short space of time. keep a short rhythmic motion with a neutral back and you are very unlikely to injure yourself.

[Dammit]

Running up hills was the only thing I could do whilst waiting for my Soleus to heal fully - going up you absorb a lot less shock, if that makes sense.

Also you are quite right, things like intervals up stairs can be a) very intense and b) fairly low speed (due to steepness).