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I ran down to work (5.8km), had an hour long meeting then tried to run home
Okay.
I forgot that I've not run once in the last nine months so now my legs are completely fucked
That's why. You can't go from not running at all, to doing 10 kms and expect to walk away without any issues. Your body has adapted to cycling so introducing running needs to be done gradually.
When I did this (I raced a 6 km corporate challenge thing with no running training whatsoever) I could barely walk the day after. The thing that helped me best to recover was a gentle spin on the bike.
andyp
dbr
I ran down to work (5.8km), had an hour long meeting then tried to run home, walked the last km or so. I forgot that I've not run once in the last nine months so now my legs are completely fucked. Any ideas on how to fix them? I feel like a dalek avoiding stairs.
I've got a foam roller and the ability to stretch.
Incidentally I've been doing pretty intense intervals on the turbo for the last two months (as opposed to Swains reps and longer intervals at lower cadence like last year). Previously the first few runs of the season gave me tight calfs but this time all the muscle pain is in the quads. Have I changed the physiology of my legs through training?