Running - Any help?

amc

Season over, winter training upon me.
Most my training is just my London commute as don't have a turbo and busy with family stuff plus a weekend ride of varying time and distance. But this morning i joined some work colleagues for a 6am run (after the 7mile cycle in) - did about 3-4 miles which was fine.
Two questions - Is running benifical and if i do decide to run, lets say once a week, is is best to plod along, say in equivalanet of zone 2, or do something shorter and harder.
Cheers

twotyred

Well it keeps your bones and joints strong and will help aerobically. I usually do one 30- 40 min run a week during the winter. Take it at a moderate pace but after about 10 mins stick in 3-4 100 metre sprints with a minute recovery between them. Not quite sure what the sprints are supposed to do as I was following coach's orders but I think its to do with using the anaerobic energy system which helps train the aerobic system.

ut_och_cykla

Running as an optional extra is ok I reckon. Do as you please bearing in mind what your cycling goals are. I put in some full out sprints now and again to get pulse up and strengthen joints but mostly I like just plodding along up to 1½ hours - for just being out and moving steadily when I think its too cold to cycle seriously outside (I live in southern Sweden - winters are yuk!)

zorg2000

If you want the benefits of running I recommend you run twice a week mixed with whatever cycle training you are doing. Running certainly strengthens joints, bones, tendons etc. It also builds strong cardio. I find my average and peak heart rate about 15bpm higher when running. Once a weeks is too long between sessions to build onto and increases the probability of injury.
If you can run with a colleague/friend and do whatever sessions you both agree to on the day rather than a structured workout. Some days you will run with a fast runner and some days a slower one or by yourself. Varying the sessions and keeping them interesting is more important than anything else as they will keep you motivated during the winter.
As running fitness improves and body strengthens to running you can include some hills and short sprint intervals. But only do this once your body is used to the stresses and strains of running. Injuries are an important factor to consider, so build slowly.

amc

Thanks everyone. I'll certainly give it a go - at least until Jan when i'll start looking at specific sessions for a winter crit league.
A lot of my weekly training tends to be canning it on the commute home. Time for dedicated sessions is limited so I was going to try and do one early am cycling session and one run - I assume that i'd be better off doing one run and one cycle rather than two runs??

rodgers73

I think running uphill can be useful as it gets your quads working more, which is good from a cycling point of view.