November is coming. The days are getting shorter, the kilometers in the saddle are harder to count, and Many cyclists are swapping their bikes for a pair of running shoes.A deeply ingrained winter tradition: running takes center stage during the break. But every year, the scenario repeats itself: we lace up our running shoes as if summer never existed. We head out for 45 minutes, sometimes at 14–15 km/h, because we feel "in shape." And, almost always, the pain sets in: Achilles tendonitis, shin splints, creaking knees, IT band syndrome, profound fatigue…
By Jeff Tatard – 3Bikes.fr / Photos ©3Bikes
But then: Why?
Because Running is not cyclingRunning puts significant stress on the body's structures: muscles, tendons, fascia, and bones, and does so much more intensely. Regular cardiovascular exercise doesn't change this: the heart knows, but the tissues are no longer prepared.
This progressivenessThe greatest champions apply it. And if they take it easy… why not us?
When the greatest champions remind us that "recovering" means starting from the bottom!
To better understand, we discussed it with Christelle Daunay, multiple French champion (cross-country, 10 km, 10,000 m, half-marathon, marathon) and European marathon champion in 2014.
His message is clear: "We're resuming very gradually, sometimes alternating between running and walking."
Mekdes Woldu shares the same view.20th at the Paris Olympics, current French record holder for the 10km, 10,000m, half-marathon and marathon. An athlete averaging 180km per week, weighing between 40 and 45kg maximum, highly trained, adapted to the impact… and yet: "When I start again, it's for 10 minutes, and not all at once. I walk."
Yes, you read that right: an Olympic marathoner starts… by alternating running and walking.
While many cyclists, convinced of their aerobic fitness, imagine they can start directly with a 45-minute jog at 13 or 14 km/h, and sometimes even more for some…
That makes no sense. And that's precisely where the problems begin.
Running: a very different biomechanical stress than cycling
On the bike, the body is supportedDuring a run, each stride generates 3 to 4 times the body weight at impact. Tissues must absorb, release, reabsorb… thousands of times.
A cyclist's cardiovascular fitness helps prevent shortness of breath, but the rest of the body isn't ready. Hence the importance of a slow and structured increase in training load…
- To resume intelligently: the protocol 3 sessions / week
- Goal : run continuously for 45 minutes at ~6'/km
- Duration: approximately 6 to 8 weeks
- Rule n ° 1: finish each session with juice.
- Rule n ° 2: Don't run too fast.
- Rule n ° 3: Accepting the feeling of "doing too little" is normal.
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And now? Building without skipping steps
At this stage, you are able to run for 45 minutes straight., at a comfortable pace, approximately 6 min/km for 80% of the time.
In other words: you run without being out of breath, with a relaxed stride.
You have already integrated three essential ingredients :
- Variations in pace
This is called the interval or fartlek.
The idea: run a little faster for very short periods (+50% of base speed, but never more than 1 minute at a time) to energize your stride and vary your movement.
- The light threshold
Slightly more sustained than usual pace (approximately +20% of base speed), but still controlled.
We learn to be comfortable "a little too quickly".without forcing it.
- The short, playful work
De small, quick, short, fun blocks → ideal for breaking the monotony, developing coordination and learning to run "well", without tension.
The logical continuation
Once these basics are understood, one can gradually:
- Extend the duration outings
- Make the variations in pace more structured (e.g., 45''/45'', 1'/1', 2'/1'…)
- Slightly lengthen the blocks close to the threshold
It's not about going faster. It's about teaching the body to cope, to absorb the impact, to strengthen itself naturally. The idea is never to perform immediately, but to adapt without getting injured.
Why play with gaits?
To progress… and never get boredThe pace variations (20/40, 30/30, 45/45…) are easy to understand: a fast interval followed by a slow interval. They have two main advantagestagis…
- Effective without being exhausting: Short bursts of acceleration are enough to stimulate the body: the heart, coordination, stride… Without accumulating too much fatigue.
- Fun and dynamic: They create rhythm in the session → time flies.
They also promote:
- A more efficient stride (we learn to run "cleanly")
- Improved fuel economy (less energy used for the same speed)
- A different distribution of impacts
→ The body alternates between constraints, instead of always undergoing the same repetition
In summary,
We progress more, get less bored, and get injured less.
→ It's hard to imagine a more winning outcome.
Reinforcement: the runner's life insurance according to 3bikes
The race imposes constraints. A minimum of reinforcement It changes everything… 1 to 2 sessions per week are enough:
- Sheathing
- Hamstrings
- Calves
- Glutes
- Feet/Ankles
- 5-15 minutes, no more.
It’s a minimal investment for maximum profit :
- Better posture
- Injury prevention
- Performance
Cyclists often lack it → priority ++ (see +++)
The psychological and social benefits
Resuming running:
- Reconnecte au corps
- Stimulates the mind
- Improves sleep
- Aid to self-efficacy
- It brings a feeling of freedom
- Allows you to train in a group, quickly, close to home
Little equipment, few constraints → big rewards.
The key message: humility as an acceleratorSi Christelle Daunay and Mekdes Woldu, champions, record-holders, Olympians, resume training by alternating running and walking… …SO A cyclist, even in very good shape, must start low. The secret to progress is humility. You never accelerate as much as when you start slowly.. |
In short
- The cyclist has heart, not tendons.
- Resume = alternate running + walking
- Absolute progressiveness
- Goal: 45 minutes easy at 6'/km
- Variations in pace then
- Essential minimum reinforcement
- Benefits: physical, mental, social
To conclude
Taking up running again after coming from cycling is not "Doing cardio differently". This is relearning how to take a hit the ground. The good news? By going slowly, by building patiently, pleasure comes very quickly.
And with it, a new, complementary, powerful form.
Running is about placing the body on the ground. Running well means giving it time to come back.
So this winter, keep it simple: slow down, for shorter periods, more often. And remember: Even the biggest ones start small.
=> To understand in practical terms how to transition from cycling to running without getting injured, check out this excellent practical article: Transitioning from Cycling to Running: Start Slow and Build Smart.
