I'm a pretty strong cyclist but I don't run at all. Anytime I've run in the past (more than say 3 miles) I get sore knees. Cycling will give me sore knees if I do a massive all-day climbing event, but not nearly as bad as a run.
So I signed up for a duathlon event "Titanium Michigan" (25mi bike, 6.2 mi run) that I have 6 months to train for. I'm competing against a friend so I'd like to do everything I can to beat him, which is going to mean building strength on the run.
Right now my training consists of indoor cycling 3-4 times/week (3 indoor on TrainerRoad, 1 outdoor long group ride). I'd like to know what I should do for starting to run. I assume very low volume to begin would be ideal (1 mile run, 3x / week?) then slowly bringing the volume up.
Secondly I'd like to know what I can do to help my knee situation. Cycling used to bother my knees until I started using a foam roller and stretching before and after workouts. This seems to have been a big help. Are there
1) Specific stretches I should focus on?
2) Exercises to strengthen surrounding muscles?
3) Supplements I should try?
Any suggestions are appreciated. I can definitely complete the 6.2 mi run without any issues, but the volume required to do it fast is what I worry about.
If it matters, I'm 33 yr old male
-CBR
So I signed up for a duathlon event "Titanium Michigan" (25mi bike, 6.2 mi run) that I have 6 months to train for. I'm competing against a friend so I'd like to do everything I can to beat him, which is going to mean building strength on the run.
Right now my training consists of indoor cycling 3-4 times/week (3 indoor on TrainerRoad, 1 outdoor long group ride). I'd like to know what I should do for starting to run. I assume very low volume to begin would be ideal (1 mile run, 3x / week?) then slowly bringing the volume up.
Secondly I'd like to know what I can do to help my knee situation. Cycling used to bother my knees until I started using a foam roller and stretching before and after workouts. This seems to have been a big help. Are there
1) Specific stretches I should focus on?
2) Exercises to strengthen surrounding muscles?
3) Supplements I should try?
Any suggestions are appreciated. I can definitely complete the 6.2 mi run without any issues, but the volume required to do it fast is what I worry about.
If it matters, I'm 33 yr old male
-CBR