Jogging and cycling over 50 - how to mix them?

[beanzontoast]

Having never been into running, I've just started daily jogging as a relatively fit 55 year old on top of my cycling / cycle commuting. My cycling takes up about an hour a day 4 times a week (broken into 2 x 30 minute rides quite often). This week I've jogged 7 days in a row over the same 4km course, taking between 25 and 30 mins a time thus far. I have been pleasantly surprised to discover I can actually run a bit!

I'm wondering about getting the balance between cycling and jogging right. Is it ok to run on days when I've cycled or would I be better running on non-bike days only?

If it is ok to run on cycling days, should I be jogging every day or should I be taking a rest day and if so, how often?

 

[MrJamie]

Im still trying to work this one out after two years of doing both. Its got to the point where generally if its windy/cold i run and if its less windy/warmer i cycle, while trying to make sure i do both at least once a week.

Id be really careful running 7 days in a row if youre new at it, its really really easy to overtrain before you adjust to it and start getting stupid minor injuries that need too much rest time and youll end up getting more miles in and more improvement if you ramp it up slowly. More than anything its important to listen to your body, if you start getting achillies pain, shin pain, itb pain etc let things rest.

I used to go for a longer run on a saturday, say 10-20k and then afterwards id go for a 20k easy cycle mostly for extra calories, but i did find that if you go out on your bike and attack a hill or grind the gears it really takes it out of your legs for running afterwards, gentle cycling beforehand seems fine though.

Id probably try running 3 days a week on top of your cycling (but im no expert ) to build up *gradually* to a couple of shorter runs on weeknights say 4-6k and then a longer slower run on a weekend day building the 30mins you do up gradually to about an hour or 10kish.

 

[Pottsy]

I mix running and cycling, probably more of the former than the latter.

I'm not sure that the age is as significant as just the usual training ideas and general 'rules'.

Firstly take rest days in your running. It's easy to get injured and you're also cycling so don't over do it. I'd say 3-4 runs a week is better and will leave you with the energy to improve the quality i.e. add intensity or start extending the distance of the long slow run. There's lots of info online about this, have a look at the Runners World website for a start.

I don't worry too much about mixing running and cycling in the same day, so long as the total isn't over the top. They are different sports after all so a gentle ride close to a run is active recovery in my opinion.

I'd also recommend some kind of core/flexibility work as it helps in both of these sports, especially around injury prevention. I do pilates.

I'm sure someone will come along and say just do what you enjoy, which is perfectly fine, just depends how seriously you want to take it.

 

[beanzontoast]

Thanks for the Runner's World suggestion. I can't see myself being a serious runner, but I do want to be sensible and treat the jogging I do with respect so that I get some benefit out of it. This section - http://www.runnersworld.co.uk/beginners/in-the-beginning/815.html has been particularly useful to read.

You're both right about 7 in a row being too much - I think I was just a bit chuffed for managing to keep the running going every day to begin with. Probably couldn't believe I was actually up to doing it. Funny to finally 'discover' running for the first time in my mid 50s

 

[Arsen Gere]

+1 for Pottsy's suggestion about stretching/flexibility. Running is where you get hurt. Ignore the age thing and follow good rules and common sense, progressing gently. I'm 52 and do triathlons so I have to run 3+ times per week and I cycle too, last Sunday I cycled 130 miles with 10,000 ft of climbing, Monday 2k swim, Tuesday ran 22 miles, Wednesday 22 miles on the bike and a 4k swim. I'm not boasting I'm just saying age is not the issue. I take rest days when I feel like it but not necessarily every week. I don't get hung up if I miss a day or two.
The problem comes when your runs and rides start to get longer and time becomes an issue, you are doing the right thing by fitting your training round your life, it takes a lot of the hassle away.
Part of the triathlon training involves bricks, that is get off the bike and put your running shoes on and off you go. I find bike/run easier than run/bike.