At 23 years old, I’m currently a professional cyclist in peak condition, accustomed to long days in the saddle, heart-pumping races, and the relentless pursuit of improvement on two wheels. But recently, I decided to lace up my running shoes and return to a sport I hadn’t touched since my college days.
What I discovered along the way was eye-opening: Running again after years away is humbling, and the challenges it presents are true for anyone, whether you’re a beginner, coming back from an injury, or even an elite athlete.
The Shock of Familiarity
When I was in college, everything revolved around running. Early morning training runs, track intervals, and cross-country races defined my athletic, and really, most of my identity. Fast-forward to today—years filled with cycling-specific training, power meters, and energy gels—and I felt confident that my cardiovascular fitness would translate seamlessly back to running. After all, I was in the best shape of my life, right?
Wrong.
The moment my feet hit the pavement, I was reminded that running isn’t just cycling without wheels.
Sure, I had aerobic capacity in spades, but that wasn’t enough to carry me through those first strides without feeling the burn. My legs, conditioned to spinning smoothly on a bike, were in for a rude awakening. Muscles I hadn’t thought about in years, from my calves to my hips, were screaming.
Rebuilding What Was Lost
Elite athletes often talk about “muscle memory,” the idea that your body remembers activities it once performed regularly. It’s true—to an extent. My body did remember how to run; it just didn’t remember how to run efficiently anymore. The small details that make running feel fluid—like stride mechanics, cadence, and impact absorption—were, well, rusty, to say the least.
Coming back to running meant facing a dual challenge: Regaining the mechanics of a sport I once excelled at, all while being patient with myself. For someone used to track progress using personal bests and race podiums, this slower approach felt foreign and frustrating.
The Muscle Soreness Nobody Warns You About
The day after my first run, I woke up feeling like I had completed a grueling workout in the weight room, not a relatively short jog. DOMS (Delayed Onset Muscle Soreness) became my new friend, particularly in my lower legs and glutes. The distinct pounding that running delivers—in contrast to the smooth, consistent push and pull of cycling—reminded me that, despite being able to push the pedals for hours, I was quickly humbled by an easy 25 minutes of running.
It’s important to acknowledge that this muscle soreness and fatigue isn’t exclusive to athletes transitioning between sports. Anyone returning to running after a break, whether due to injury or life’s interruptions, can relate to the jolt of those first sessions back. It’s a universal experience that humbles runners of all levels.
The Mental Shift: Redefining “Success”
As a pro cyclist, I’m accustomed to training metrics: watts, cadence, and heart rate. Running lacks the same level of immediate data analysis (at least in my typical approach, this comeback isn’t happening in a lab you see), which meant I had to reframe my perception of success. No longer was I measuring training value solely by metrics; instead, I had to look at qualitative experiences: “How did I feel today?” and “Am I able to have a conversation while I run?” became my new markers of progress.
For those who are returning to running after an injury or a long break, this mental shift is critical. You can’t expect to jump back in where you left off, whether you’re an elite athlete or someone just aiming to get moving again. Setting realistic expectations and finding joy in the process, rather than solely in the outcome, helps maintain motivation and protects against the discouragement that comes when you compare yourself to your former best.
Building Back Safely and Slowly
One of the most challenging lessons I learned during my return was the importance of patience. As a competitive athlete, the temptation to push hard and test my limits came naturally. However, running demands a cautious approach, especially after a hiatus. The repetitive impact can lead to injuries if you increase your volume or intensity too quickly—a pitfall I wanted to avoid at all costs.
For anyone making a comeback, listening to your body is key.
Even if you feel like you could push further, embracing incremental progress and proper recovery is crucial to building a sustainable routine.
Finding Joy in Being a Beginner Again
One of the surprising silver linings of returning to running was rediscovering the simple joys that first drew me to the sport. The rhythmic sound of footfalls on an empty path, the satisfaction of completing a run, and the unique runner’s high reminded me why I fell in love with running in the first place. It’s a sensation that goes beyond how good you are at another sport and resonates with anyone willing to start anew.
Returning to running also gave me the opportunity to share a common ground with other runners.
Being a beginner again, even with a pro athlete’s background, made me more empathetic and appreciative of the effort it takes for anyone to start or restart their running journey. The mutual respect in the running community for showing up—no matter the speed or distance—reinforced my belief that running is one of the most inclusive sports out there.
Lessons Learned from the Comeback
What started as a personal experiment turned into a lesson in humility and adaptability. Here are some takeaways from my experience that might help others who are also coming back to running after time off:
- Start Slow: No matter how fit you are from other activities, running recruits muscles and mechanics that require gradual adaptation.
- Focus on Form: Good running form reduces the risk of injury and makes the experience more enjoyable. Pay attention to posture, stride, and cadence.
- Listen to Your Body: It’s better to run shorter distances consistently than to push too hard and risk injury.
- Celebrate Small Wins: Completing a run without pain or finishing your longest distance post-break are achievements worth recognizing.
- Find the Joy: Whether it’s the scenery, a playlist, or running with a friend, find something that makes running enjoyable.
Final Thoughts
Coming back to running has been one of the most humbling and rewarding experiences of my athletic journey. It’s a reminder that no matter how accomplished you might be in one area, there is always room to grow and challenges to face in another. To all the runners out there—whether you’re lacing up for the first time or coming back after a break—I see you. I understand the struggle, the doubt, and the small victories that mean the world.
The honest truth is, running is hard, but that’s what makes it so worthwhile.
Embrace the process, find your pace, and keep moving forward. We’re all beginners at some point, and that’s perfectly okay.
I loved this article. I was an NCAA Division I distance runner (track and XC) from 1977-1981 and a 2:40 marathoner back in the day. I’m in my 60s now and haven’t run since the Houston Half Marathon back around 2006 or so. I’ve been exclusively on the bike for over 10 years now, but because of a surgery I couldn’t ride and decided to start running again. Very humbling. It’s like learning how to walk all over again. Those days when I am fluid are few and far between, but the rewards are great. Feels good to be running again.
It’s tough to come back after injury. Even harder to do it twice in a short space of time. Aged 66, having recovered over several months from a meniscus injury, I was getting back to my regular distances and times when through over use, I suffered the same injury. Now having followed the same multi-month recovery process, I am running again. It’s difficult to be patient and do the physio exercises but they have to be done and continued after recovery. I’ll be sure to be careful and gradually increase the distance. It’s good to be back on the trails again.
This is advice that I’ve often heard, but it’s good to hear it from someone who is at an elite level in another sport coming back to running (even after what must be a relatively short break if you’re still 23 🙂
Also, the efficiency gained from technique and experience cannot be understated. When I decided to start swimming after a 35 year ‘break’, I thought that my aerobic capacity from running would help me out. It may have, but it sure didn’t feel like it. After a year on the masters swim team, I still feel like I’m flapping about while people 25 years my senior can out swim me easily, even though I can outrun Much faster swimmers 25 years my junior. It seems the heart is just one muscle of many used, and the weakest ones will define your limits.
Also, it was fan to see the Acadia jerseys, my dad was a prof there and I grew up in Wolfville. The Valley Harvest was my first marathon.
Jessy, thank you for sharing.
I’m confident that you’ve brought light to many in the running/sporting world. A few months ago, I relocated to a different location where, apparently, cyclists are persona non grata. So after eight years of cycling exclusively, I was ‘forced’ to get my exercise jolt by returning to running.
I was in good shape, but those eight years occurred between the ages of 66 to 74. Yikes.
Up until 74, I had been a long distance runner for 34 years. But my first slow, brief (27 minute) jog, hurt—a lot! I must say that it is much easier to go from running to cycling than the reverse…at least it was for me.
But the joy of running is returning to me, and I’ve been as consistent with my jogs as I was back then, though highly modified. Planning to run my first 5K on Thanksgiving day. And the anticipation of that race is as great as it was for my first 5K, 40 years ago.
Great article. (Yours, not mine)
Rick