Q: I have been a cyclist for many years and have recently started running. How much running should I begin with since my fitness is already good?
A: One of the main and obvious differences between running and cycling is the ground impact that your body experiences during running and not cycling. Not only will your muscles take some time to get used to this, but bones, ligaments and tendons also need time to adapt to this new form of ‘impact’ loading. Muscles also tend to ‘push’ during cycling, while muscles in running absorb shock from ground impact. These are different types of muscle actions or contractions, and a cyclist who begins to run for the first time can experience soreness in their legs even though they are fit. This soreness can in some cases be a precursor to injury. Even the very fit cyclist should begin slowly with their new running program. The reverse is of course true for runners beginning cycling and the high loads associated with pushing the pedal.
Cyclists also tend to have very strong thigh and calf muscles. In some cases, this extra strength is associated with muscle tightness, or inflexibility. Calf muscle tightness can place extra stress on the foot and heel, and in many cases people who experience heel pain such as plantar fascitis have tight calf muscles. That is not to say that cyclist with tight muscles will get heel pain, however, it is important to note that inflexibility is a prominent contributing factor of injuries in running. So, start out cautiously and don’t push the intensity or distance of you runs too much at first. Stay well within your fitness level and perhaps run only 3 times a week and not on consecutive days until your body starts to adapt to the impact associated with running.
Dr. Nick Brown
Dr. Brown is a postdoctoral researcher in the Department of Biomedical Engineering at The University of Texas.
