By Ted Neu
Since the weather is getting a bit cold and the season is winding down, now is a good time to talk about cross-training: specifically, running. I use running to stay fit during the winter myself and in this column I’ll give a few tips to the cyclist who is relatively new to the concept of staying fit through running.
Keep in mind that I’m not a coach, and I don’t play one on the Internet. My first advice would be to see a qualified coach to develop a comprehensive plan to get you ready for the upcoming season.
If you don’t have a coach, try to determine your goals for off-season fitness before jumping into a running regimen. Most competitive cyclists who run in the off-season will use running to complement aerobic base work on the bike in the colder months, so we’ll take it from that angle.
Personally, I’ve barely run a step since last March, and I’m looking forward to including several days of running a week into my training. As well, I will try to get a few races in.
#1 If you’re new to running, don’t overdo it! Even if you’re not entirely new to running, ease into it. Running is inherently much tougher on the joints than cycling. Even if your knees and ankles are fine, you can expect to be incredibly sore in the quads and calves following the first run of the season. I generally start out with runs of 3 miles or so until my body gets used to it again.
That said, it is reasonable for a competitive cyclist to work up to 15 to 20 miles per week over 3 or 4 days. Most of the running should be at an easy to moderate pace.
#2 Get the right shoes. Sorry gearheads, the only critical piece of equipment is the shoe, and the right one will help keep you injury free. Quality running shoes are much easier to find in your size in NYC than cycling shoes and they come in a much greater variety. There are at least eight good brands and there is a shoe for every type of foot and every type of runner. I prefer Asics, and lately Mizuno, but all the top brands make great shoes.
Models change often and the features are all too confusing, so get to a local running store for some advice. My favorite is Urban Athletics. They have an uptown and downtown store and they co-sponsor a CRCA team. Like any good running store, they’ll let you take the shoes for a short run outside to try them out. Don’t buy shoes unless you’ve tried them out. 80 bucks or more will get you a great pair and they’ll last about 400 miles.
#3 Run on a soft surface when you can. The reservoir loop and the bridle path in the Park are ideal. If you can do at least half your running off-road you’ll save the legs a bit.
#4 Relax and go faster. The form of top runners varies quite a bit, but all good runners relax the upper body. Be sure to use the arms but don’t clench the fists or jaw, even when working hard. Nice and smooth. Don’t overstride, and shorten the stride more as you go uphill. Get together with some experienced runners to get some more subtle tips on your own form.
#5 It’s winter (well, soon) so dress right. Ever see those guys running in 35F weather in nylon shorts and singlet? Don’t be one of them. Keep the legs and torso warm, and use a hat and gloves if it’s cool enough. Running wear gets a bit better every year, so take a look at what the better runners are wearing.
#6 Warmup properly and try some workouts. A sample workout might be 2 miles easy warmup, followed by some light stretching, then 2 x 10 minutes moderately-hard effort, with 5 minutes jog in between. What’s a moderately-hard effort? Your approximate race pace for a 10k would work. You could try the same workout with 4 x 5 minutes at a slightly faster pace, taking 3 minutes between reps. Be sure to do a warmdown jog.
#7 Strides are good. Try to follow-up your runs with some 100-150 meter strides. Just find a nice straightaway and do your best Michael Johnson imitation, in slower motion. It’s not quite a sprint, but a form-building faster paced "stride".
#8 Do the extras. Unlike cycling, you can get a decent workout from a 30-45 minute run. That leaves some extra time to do some stretching and all those core exercises you’ve been meaning to do.
#9 Consider racing. The New York Road Runner’s Club (www.nyrrc.org) puts on races almost every weekend. The events have huge turnouts and are quite overpriced (hey, they have a monopoly in City parks). But the races are very well-organized and are a great way to meet other runners. And you can use that cotton T-shirt you get with every race to clean the drive-train on your bike!
Maybe shoot for the 10k on December 12th or the 4 miler on December 18th in Central Park.
#10 Questions. If you have any questions, post them here, and maybe I or one of the other local cyclists who run can answer it.