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nah, you'll be fine
running for 22mins a week wont injure you. as you say, you're aerobically fit and if you've done a few runs already and not hurt yourself then you're probably past the point where you'd immediately break yourself now anywayWouldn't think it'll impact the cycling either, and definitely not at that volume. I found as run fitness improved then it just helped keep my HR down on the bike
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I'd second all that @duncs said.
In regards to the stretching I think there isn't one way that works perfectly for everybody (personally I never found that pre-run stretching did any good, for example), it's definitely worthwhile to pay attention to what your body "likes".
Oh and in case you haven't already - get some proper running shoes!
Ideally go to a shop where they can check your style of running and fit you accordingly, trust me it's worth it 👍 -
A progressive 1km warm-up walking from 10min/k to 8:30 pace does add some gentle elastiscity prior to your efforts.
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duncs
salad
Thuekr
@ghostface
I'm sure this has been asked a million times before so apologies in advance. I'm a fairly fit cyclist (FTP 305 @ 63 kg very tall and skinny) but other than a tiny bit of sea swimming in summer and some occasional bits of strength and conditioning work with either body weight or a kettle bell at home I don't really mix things up. I typically cycle 8-10 hours a week, across indoor and outdoor Z2, interval, vo2 max and endurance rides. I've been meaning to run a little for a while for two reasons, firstly to mix things up and also to improve bone density and to work other muscles. I've just run my third 5k run; I've been doing one a week with a warm up
and warm down
. I don't feel like I'm flying at all but rather running at what feels a fairly comfortable pace (ignoring the doms the following days). Each run has been between 21:45 - 22:30. My question is, is this too fast too soon and is injury a likelihood or is it a reasonable load? I've no interest in running more than 5k a week and I don't want to impact negatively my cycling. Prior to these runs I've never really run and I'm on the cusp of 40 if that's relevant.