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My hamstrings are killing me(5 posts)

My hamstrings are killing mePaulCL
Mar 11, 2002 10:18 AM
Not from cycling. I didn't have time at lunch today to get in my 'normal' quick ride, so I put on my running shoes and ran just under 3 miles. I haven't gone running for about 2 1/2 years. Ouch. My hamstrings hurt.

I'd like to get a few pounds off my middle so I've been planning to run them off. Today is the first day that I felt like running. You sure use different muscle groups for running vs cycling. Is it good cross-training? Or am I just suffering in vain?
re: My hamstrings are killing megrzy
Mar 11, 2002 10:59 AM
The suffering is real and expected. I haven't been able to run for a few years due to a foot injury so I just ride. When I do go for a little run I'm amazed at how painful it can be - and this is coming from someone who used to do triathlons and ran for many years. My advice is to get in some time stretching, both before and afterwards. Getting in some sports masage time can really help loosen up the tightness. In the long run you are better off getting in some cross training - it's just that it can be painful when you shift gears.
Too Much, Too SoonMisJG
Mar 11, 2002 12:48 PM
To paraphrase, "I haven't gone running for about 2 1/2 years and ran just under 3 miles."
Would you get on your bike for the first ride of the season and ride a century? You need to ease into that kind of distance. Three miles may not seem that long in cycling terms, but for running, that's quite a first run. My suggestions:

-Warm up with a slow jog for about 5 min
-STRETCH at least your hamstrings, quads and calves.
-Ease off on the mileage for now. Start with a mile or so and add from there. I usually start with two miles, but that is after taking only two months (or less) off after a marathon (marathon in October, usually start running again in mid-December).
-When you are done running, walk to cool down and then stretch again. You will recover much faster if you walk for a little while rather than come to an abrupt stop (per 'Runner's World' mag). I walk for about a mile after a 10k training run and then stretch.

As any other Triathlete will tell you, running is a GREAT cross training exercise and compliments cycling very well, but you have already learned a valuable (and painfull) first lesson. It may be the same legs, but the muscles are different.
Thanks, thanks, thanksPaulCL
Mar 11, 2002 6:59 PM
too much, too soon. The fitness was up to the task, but the muscle fibers weren't. Its' been about 9 hours now since running, and I feel a lot better. I'll take it easy. And I thought it was my old age....
re: My hamstrings are killing mejschrotz
Mar 11, 2002 9:51 PM
One of the main reasons for soreness following a run is because you've pushed your muscles beyond their normal range of motion. You don't extend your hamstrings very much on the bike, so they're not accustomed to the motion of running. To avoid this, try running with a shorter stride. As you develop strength and flexibility in your hamstrings you can gradually extend your stride until you reach your normal stride pattern or whatever is most comfortable.