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Switching from cycling to running

tokens101
Posts: 23 Member
So I'm a bit of a cardio freak. I love it. I try and get in 5 hours of vigorous cycling a week . However, recently I've been feeling an itch to start running. Why, I have no clue as I've never been into it before, but I have a few questions regarding this.
One: Will starting to run be easier for me as I exercise quite often already?
Two: How do I start running? Do I hit the treadmill and just go for an hour, or should I build it up?
Three: Is there a 'right' way to run, efficiency wise?
Four: Calorie wise, I have been told I burn around 500 calories an hour for the effort of cycling I do (my machine says 800 but I'm slim and distrust figures pulled out of air), does that differ for running?
These may seem naive questions but it's just so I can get a general idea of the basics, if anyone wants to give me a bit of a 'how to' guide feel free! Thank you!
One: Will starting to run be easier for me as I exercise quite often already?
Two: How do I start running? Do I hit the treadmill and just go for an hour, or should I build it up?
Three: Is there a 'right' way to run, efficiency wise?
Four: Calorie wise, I have been told I burn around 500 calories an hour for the effort of cycling I do (my machine says 800 but I'm slim and distrust figures pulled out of air), does that differ for running?
These may seem naive questions but it's just so I can get a general idea of the basics, if anyone wants to give me a bit of a 'how to' guide feel free! Thank you!
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Replies
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shamelessly bumping my own post0
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One: Will starting to run be easier for me as I exercise quite often already?Two: How do I start running? Do I hit the treadmill and just go for an hour, or should I build it up?Three: Is there a 'right' way to run, efficiency wise?Four: Calorie wise, I have been told I burn around 500 calories an hour for the effort of cycling I do (my machine says 800 but I'm slim and distrust figures pulled out of air), does that differ for running?0
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I'll try to answer a couple of your questions -
"One: Will starting to run be easier for me as I exercise quite often already?"
Yes, you should be able to start running easily.
"Two: How do I start running? Do I hit the treadmill and just go for an hour, or should I build it up?"
I suggest you build up. If you have access to a treadmill, you can start with walking (typical speed is 3.5 to 4.0), then increase to a comfortable jog (for me, that's 5.5, but the fast runners start at 6 and go up). Try to jog for 3 to 5 minutes (since you are already in good condition - otherwise, you do shorter increments). Then slow back down to a walk. Repeat for as long as you can go. Stretch afterwards. Over time, you should try to increase the incline of the treadmill - makes it closer to running on a street. Over time, you will decrease the length that you walk until you are running the entire workout.
"Three: Is there a 'right' way to run, efficiency wise?"
I don't think I have anything to offer. There are articles that discuss foot strike and position, but I'm not familiar with the pros and cons. I do recommend you consider getting a good pair of shoes. If you think you are going to stick with running, you can go to a good running store and get your stride and foot strike analyzed and they will recommend a shoe for you.
"Four: Calorie wise, I have been told I burn around 500 calories an hour for the effort of cycling I do (my machine says 800 but I'm slim and distrust figures pulled out of air), does that differ for running? "
This is an complicated question - the simple answer is that its the intensity that you run or cycle that will dictate your calorie output. I run and cycle and I typically burn over 10 calories a minute. For example, my last Spin class I was on the bike for 80 minutes and the bike indicated I burned 850 calories. Thats 10.625 calories per minute. My last treadmill run was 34 minutes and I burned 360 calories. That's 10.58 calories per minute. As you already observed, the machines usually indicate a higher calorie burn, especially for a smaller female, so I do NOT eat back that many calories. I just like to record the number cause it makes me feel like I accomplished something!
Just another comment for consideration: IMO, I get more benefit from cycling because I do it for longer and at a lower intensity compared to running. Clarification - I mean riding my bike on the road, not in Spin class. For example, today I did a jog that lasted 47 minutes. Tomorrow, I plan to go cycling with my husband, and I expect we will be on our bikes for at least 2 hours, usually 30 to 45 miles (average 16 mph). So, I'll be working for over twice as long in a working heart rate zone when I cycle compared to my jog, where I'm often over my working heart rate zone.
You might consider doing both the cycling and running - alternate days.
Good luck and hope you get some helpful feedback with your questions!0
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