[Closed] Talk to me about running

IMO 6k is far too long for a first ever run (irrespective of bike fitness) or you'll end up with an injury. Take it slowly and build up slowly.

Running is great for overall fitness - I am by far at my fittest when running regularly and it improves bike fitness.

I wear a belt for phone and keys - like these kinda things

I don't bother taking a phone and I only take out one key. Some of my kit has a small pocket or I have it on a bit if string. I have bought a cheap Garmin watch which is actually very useful. Great for pacing or for running a set distance. Loads of cheap older ones on eBay. Much better than I thought it would be.

IMO 6k is far too long for a first ever run

I'm amazed you got that far! My shins and calfs would be in agony after about 500 yards as I've not run for years.

How do I avoid screwing up my legs?

It is very easy to avoid doing that if you are unfit. Your breathlessness and fairly rapid exhaustion soon stops you from overdoing it and 'screwing up your legs'.

If you are a fit cyclist you won't be limited by those constraints and will find the temptation to overdo it too difficult to resist, thereby guaranteeing that you screwup your legs.

What johndoh said, build up slowly even if you feel that you haven't really exercised, and do post run stretches.

As above. I've restarted running a few times and often fell 8nto that trap. A couch to 5k app really helps stop me from over doing it until my legs are conditioned again.

For the early weeks, I've been knows to run every day there by getting through it a bit quicker. It's much easier to know if you've done too much the day after rather than during the run.

I hate running, like really hate it. I've been running for 6weeks(was running last year but wrecked my knee and fractured my tidia). 5 miles three times a week 230m of climb.
Best bit of kit is Aussie grit flint shorts, pocket in back for keys and pockets in the lycra legs for phone. Only wish I'd bought more.than 1 pair. I don't run with water just wait until I get to end.

I'll cut back on the distance then. It was quite a slow jog though. My quads ache a bit just above my knees on each side but the rest of my legs are OK for now.

So maybe 4k once a week to start with? Or is it best to stick to a limited time rather than distance? I did a post run stretch, much the same as my post ride routine.

As others have said build up the speed and distance gradually. Running seems pretty bad for minor injuries and it takes time to build up sensibly.
I stash my keys at home and dont bother with a phone but instead use a old ipod mini for music.

I've been running a lot recently, it's been my go to exercise when pressed for time - consistent efforts 4 times a week for about 3 months, and I'm actually starting to enjoy it. Finally invested in a bit of kit too which is pennies compared to the bikes.

Ditched the arm band which I always hated for a flipbelt, which is a super low profile running belt, keeps my phone, bank cards and keys, under my shirt/vest weight centered - doesn't feel like I'm carrying anything.

Bought a second different pair of decent running shoes to rotate on the advice of physio.

Best bit of kit is Aussie grit flint shorts, pocket in back for keys and pockets in the lycra legs for phone

Same, they're great.

I've been a 'runner' sporadically over the years and went through a good stint of hill running about 8/9 years ago. Probably never been fitter and makes riding the bike feel easy. I love long hill runs but they're harder to build up to now. 10k always seemed my go-to distance - could be done fast, slow or as intervals.

I hate running, but running in the woods is both far more enjoyable and far easier on the joints and tendons despite being more physical work. I much prefer it.

DO take a phone. A guy I know didn't, broke his leg on a run and had to crawl several miles through the snow to get help. He carries a phone now.

I use a running belt thing.

Don't be afraid to run/walk.
Go slow. Not stupidly slow but give your ligaments and joints a chance to adapt by concentrating on increasing time on your feet gradually.
Parkrun.

Former cyclist turned runner here.

Any tips to get the most out of a run to help with bike fitness?
Just run. I’m way quicker on my bike now I run than when I didn’t. You can’t rest on a run, you can on a bike. And like cycling, single track is great fun to run.

Will running help maintain bike fitness if I reduce my weekly ride time?
See above.

How do you carry your phone and keys without a silly arm band thing? (Big phone and little arms looks silly).
Don’t. There is always the odd scare story (see Molgrips post or I can post of pic of what happens when you run into a canal bridge) but I’ve run thousands of miles without one and won’t be starting any time soon. A lot of shorts have a small pocket for a key, some can even fit a gel in but you won’t need that until you’re at 10+ miles.

How do I avoid screwing up my legs?
Take it slow, Couch25k if you must. I screwed my calf muscles and Achilles when I started as I had cycling fitness but not running hardened muscles. 2 or 3 miles 2 or 3 times per week to ease you in, stop if you get anything more than mild discomfort.

Once a week isn't really going to have much effect, except at maybe being good at running once a week, even a couple of times a week to start off should give ample time for recovery, but at the same time don't be tempted to push it. Try to develop a technique with a relatively short stride and high cadence rather than a longer stride as it puts significantly less strain on your joints and muscles as well as reducing the risk of injury. It is likely that you will get injured at some point and the hardest thing is leaving enough time for recovery and not over-doing it.

Completing couch to 5k isn’t the law…

Completing couch to 5k isn’t the law…

No but it offers a sensible framework for progressively loading your joints which will reduce the chance of injury.

Consider stretching/Pilates post run or weekly. Keeps me loose, injury free.

Today was a mixture of walk/run over about 35 mins. Then finished with a 10 min walk to cool down.

Maybe twice a week to see how it goes then.

Thanks for the advice. I'll look for a slim run belt for my phone and keys.

I use a flipbelt zipper and it's quite slim but will carry a fair bit. I can get a decent size phone, buff, thin gloves, keys, poo bags and dog treats in it.

Try to develop a technique with a relatively short stride and high cadence rather than a longer stride

This is great advice, aim to be light on your feet. If you're running in a quiet area see how quietly you can run - if you're slapping your feet into the ground it'll be a lot noisier than ideal.

And +whatever on taking it easy.

And what's happened to the long running thread? It seems to have fallen off the forum recently.

poo bags

For the dogs right?

I too don't really like running. I've just started though... As I feel being able to run a distance is part of overall wellness...

I've tried the couch to 5k but it was too easy. Then I downloaded the Nike Run Club App and it's fantastic. It's free. Will guide you through your first four weeks and then has heaps of guided runs to suit what you want to do next.

Just giving up running as I got sick and tired of injuries. Managed to complete a half marathon in 2019 and was getting to a stage where I was actually starting to enjoy...or at least not mind running. But then started to get plagued with injuries which then meant my running fitness tailed off as I was spending so much time recovering so when I got back to running I just picked up more injuries so became a tedious vicious circle. And then a mate of mine who's been a keen runner for years and done loads of marathons has done his back in and got himself a herniated disc which the doctor has attributed to his running. He's mid 40's and I'm late 40's. I appreciate there are loads of people out there who do alot of running and manage it injury free and thrive on it, but I've just come to the conclusion I'm not built for it. So whatever you do take it really really slowly because once you start picking up injuries it becomes many times harder.

Just taken up swimming again in lieu of running and loving it. Feels like a much better workout and nice an easy on the body and get a more all over body workout too.

10 mins walk to warm up, 19 mins walk to co down, for a few weeks try the maffetine HR method to avoid going too hard and picking up injuries but build up time distance slowly, 10% extra per week, I use time for that after about -3 months do a little bit of faster running as a percentage of your total weekly time (10-20%) initially short bursts a bit faster 2-3 mins with at least the same easy jog in between. You'll be flying soon. Avoid pavement and road as much as possible, legs will thank you for that.

I don't run now ,but I can still remember that feeling of being ‘in the zone’ and eating up the miles, it's a beautiful thing.
Like most forms of aerobic exercise though (running,swimming,cycling), things only start to work when you reach the magical 'tipping point', where it stops being a chore and becomes something you can’t do without .
The best way to get there is (as others have said) to have a sensible program to work through,take it slow at first with realistic targets that will encourage you to keep going.
Then one day you will realise that you have 'tipped 'over and can't wait to get out. 🙂

There is always the odd scare story (see Molgrips post or I can post of pic of what happens when you run into a canal bridge) but I’ve run thousands of miles without one

Do carry a phone. No-one needs one until they need one. There's really no penalty to carrying one in a belt, but the penalty of not having one when you need it is pretty high.

I pulled a muscle (first time since I was in school I think) a few miles from home in the rain a few weeks back. I could've slowly limped home whilst getting really cold and making it worse in an hour or more; but instead I called my wife who picked me up in minutes.

Best bit of kit is Aussie grit flint shorts, pocket in back for keys and pockets in the lycra legs for phone

TCA shorts are similar. I do most runs in mine.

https://tca.fit/collections/men-shorts/products/utility-2-in-1-short-colour-anthracite

herniated disc which the doctor has attributed to his running

Sounds like the usual 'aye, it's cos you run' bollocks.

Well done OP, get over onto the big running thread, it's full of knowledgeable, helpful folk. 👍🏻

The advice here has got me thinking...

I've always been able to just go out and run 5-10km. I've never run regularly before but have recently started to do a light 5k run once or twice a week.

My only after effects are a bit of DOMS in my calf muscles and tired legs. After running a bit more regularly this has reduced a lot.

The talk of conditioning has me slightly worried, although I've always been athletic (I played rugby for years when I was younger). I should probably look into technique etc. more

Starting running last year, mid 40's. Longest run was 12k the other week. I remember struggling to get to 5 miles last year so happy with where I am now (and was very susceptible to shin splints when I started). Enjoying running now. Listen to your body is the main thing. I found couch25k didn't work for me I just couldn't stick it. Eventually figured out what worked for me and took it from there. Do some sort of yoga/stretching routine regularly too. I recently started trying balance exercises like standing on one foot with my eyes shut - really found it works those ankles so it may be a good way of assisting with conditioning.

Do carry a phone. No-one needs one until they need one. There’s really no penalty to carrying one in a belt, but the penalty of not having one when you need it is pretty high.

I pulled a muscle (first time since I was in school I think) a few miles from home in the rain a few weeks back. I could’ve slowly limped home whilst getting really cold and making it worse in an hour or more; but instead I called my wife who picked me up in minutes.

To counter again.
If you’re somewhere remote then yes, carry a phone. But most people aren’t, they’re doing loops around the local woods or round their estate. You’ll find a way to deal with any incidents that happen that locally.
One of the joys of running is the simplify. Travelling light is a part of that.
I’ll run 3000 miles this year, I’ll have a phone with me for 40 of those as it was a requirement for a race I was doing.

But seriously, running is awesome, do it, and do lots of it.

I love running and most years will spend the winter running rather than cycling as it is just so much easier to get out- shoes and shorts on, and off you go. Also for some reason I really enjoy running in bad weather whereas cycling in bad weather is just crap imo.

If you're starting from zero it is most likely boring and painful at first but it gets much better once you get into it and your fitness picks up.

There's really not much to think about, the golden rule is the maximum 10% increase in weekly distance rule, if you stick to that than you should be fine.

One of the joys of running is the simplify. Travelling light is a part of that.

I don't think having a phone is complicatifying things. I'm not instagramming or doing work emails on it, nor am I even answering it. I used to be recording with it via Strava but I've got a watch now.

I'd rather call my wife than knock on a stranger's door, personally, but it's your choice. I just wouldn't want people to think that they're somehow compromising the 'purity' of their endeavour or something, because there's a fair bit of that kind of sentiment floating around with regard phones.

Got great advice form here 10+ years ago when I started.

You are aerobically fit from cycling but your joints aren't !! Your cardiovascular system can do more work than maybe your body can take.

I didn't go over 5/6kish for probably 3 months and it served me very well, did a marathon pretty easily later that year.

Stop/starting is great, walk the stops .... I still do that now if Im not feeling it... just enjoy your surroundings.

Be careful .... You may end up ditching the bike !! I certainly have with the MTB. It's just too much faff compared to throwing your trainers on and getting out the door

Good luck

Ditch the phone ... if your loop is 6k you are what ? 20 min walk at most back you your house... Key under the door mat/plant pot.

Have fun

People who don't take a phone do you have some other music/podcast playing device or are you all about being in the moment maaaan?

I've tried to get into running many times and never really managed it, going to have another go.

I liked the Couch25K method, it felt like intervals which seemed more relevant to my bike ambitions (cyclocross, apart from the occasional complete mudbath being able to run 5k in one go isn't very relevant, but lots of sprints are!).

Agree it seems like a great alternative in winter, I didn't even mind running in a waterproof etc. with merino base layer as you got plenty sweaty but it was over in half and hour. I went looking for mud usually (see again: CX) so even invested in some Sealskinz socks just so I could splash on through without hesitating.

My only struggle is fitting in two runs a week, some weights, AND the bike miles 🙄

Any tips to get the most out of a run to help with bike fitness?

Maybe do intervals when you're more experienced, but don't worry about that yet.

Will running help maintain bike fitness if I reduce my weekly ride time?

Yes.

How do you carry your phone and keys without a silly arm band thing? (Big phone and little arms looks silly)

I have running shorts with pockets. Nice pair of New Balance ones. But sometimes I just hold my phone (which I need to take for Strava, so I know when I've done my 5k or whatever).

How do I avoid screwing up my legs?

Don't start out with a 6k run as your first.

😛

Get some proper running shoes (I took too long to do this).

PS. don't expect to ever really enjoy it, but it's a very efficient way to get some exercise and clear your head/bowels.

Ditch the phone … if your loop is 6k you are what ? 20 min walk at most back you your house… Key under the door mat/plant pot.

Correct.

There’s really not much to think about, the golden rule is the maximum 10% increase in weekly distance rule, if you stick to that than you should be fine.

This is true when you're already doing reasonable mileage (I use it in marathon training whenI need to go up from my standard 60 mile week to marathon training of circa 80) but if you follow it to the letter as a beginner you spend a long time going from 3 miles to 3.3 miles to 3.7 miles, etc. You'll have lost the joy of running by the time you get to any distance. Just be sensible. 3 miles 1 week, 4 the next, 5 the week after will be fine for most people if you take it slow.

People who don’t take a phone do you have some other music/podcast playing device or are you all about being in the moment maaaan?

My watch (Garmin 645 Music) plays music and podcasts to my BlueTooth earphones. Sometimes I use that, sometimes I just run. Both have their merits.

My only struggle is fitting in two runs a week, some weights, AND the bike miles

Another positive of running. You can fit a good run into a half hour window, you'd barely have got the bike out of the garage in that time.

Get some proper running shoes (I took too long to do this).

PS. don’t expect to ever really enjoy it, but it’s a very efficient way to get some exercise and clear your head/bowels.

This is also good advice.
The "what shoes" thread will evoke some wide and varied views, but a good neutral shoe from a well known brand is a sensible an uncontroversial start point (Nike Pegasus, Asics Cumulus, Brooks Ghost, NB 880).

Running is hard though, there are plenty of runs I really don't enjoy, but do when I finish. Don't give up when it hurts...

Back in uni days a few of us regular runners were warming up for the Aber hilly half marathon when a non sporting mate decided to join us. He was light but never ran anywhere. He finished in about 1:45, faster than some of the regulars.

At the wrong side of 60 I'd suffer a lot to run a slower time.

Age, weight, genetics - our pieces of string are not of equal length.

I do carry a phone but I don't listen to music.

Dress for your second mile, accept you'll be cold at the start.

Running in merino and sealskinz sounds awful Ian! 🤣

Sounds like the usual ‘aye, it’s cos you run’ bollocks

Well, about 6 1/2 years ago I started running. As in, on the roads a couple of times a week. I eventually completed 2 marathons, couple of halves, and got into fell running. Then burst 2 discs. This was after playing football for over 20 years, training 2/3 times a week and never collected anything worse than a couple of muscle strains or knocks. Running was certainly a big contributing factor to my back issues, pounding on hard pavements for miles and miles. The trail and fell running was much better for my back, and a much more enjoyable way to run. But I've stopped running now, it's taken its toll on everything from my lower back down. Someday I'd like to get back into trail running, but for now I'm taking a break from it.

Well it was 2/3rds walking Greig! 😎

I found a program called None-2-Run which was possibly even easier than Couch25k, started with 1 minute run, 2 minute walk etc.

Start with whatever mileage you're happy with, as long as you're not overdoing it, you should be fine.

If you get any sort of twinge or ache at the beginning of your run that isn't going away, Stop and walk home. let yourself heal properly until you can run comfortably pain free again. Do this regardless of how long you've been running.

Mostly, your stride is your stride. Get used to running before starting on a project to lengthen or shorten it.

Wear whatever feels comfy for you.

If you want to take a phone, do that, if you want to listen to music, do that, if you don't; don't do either of those things.

Find shoes you find the most comfy for you. If that's completely flat or so much cushioning you're 30mm taller, it doesn't matter. What matters is that you can run for however long you want; pain free.

Run wherever you feel comfiest, for some that's the woods, for some that's quiet country roads, change it up, until you find the thing you like the most.

It doesn't matter how long you run for or how frequently.

That's pretty much it, AFAIK

I never carry a phone for the shorter runs (~10k) I do near home - it's unnecessary. If I'm unconcious I clearly can't phone anyone, and in any other case I'd just ask one of the people around to use theirs. These runs are on easy trails and the chance of actually needing help is about as close to zero as it gets; when I go running in the mountains I always take a phone as the risk is a lot higher.

Lucky you st Colin (footy wise, not the discs!), I had loads of footy injuries over the piece, running has been the best thing I've done for my knees in particular, since I stopped playing it's given them a new lease of life.

Oh yeah, stretching...

For some people it's crucial, for others not so much, for some people it can be positively damaging. If you do think you need to do them, learning the proper technique, and doing them properly is the only way they'll help you. The worst sort of stretching, it turns out through research, is the half-hearted, "I think this is what I should be doing" sort, that's worse than doing no stretching at all.

Thanks for all the advice. Quads feel a bit achy this morning, kind of like after sprint intervals on the bike. Planning a ride this afternoon to help losen up.

Also for some reason I really enjoy running in bad weather whereas cycling in bad weather is just crap imo.

This. I don't mind riding in loads of mud during winter, at weekends. But not in summer or evenings after work.

Another positive of running. You can fit a good run into a half hour window, you’d barely have got the bike out of the garage in that time.

This was part of my reason to start running. I use the turbo a lot in the winter but even that takes time. My plan is to stop somewhere on my way home from work and go for a run.

I'd also always carry a phone. The local woods can be busy but sometimes empty.

since i started running more, I rarely ride in shit conditions now.

25-30K a week now. lunchtime 5k's when I'm working at home, moors runs evenings an weekends. rarely run more than 10K, my knees/ankles start hurting at ~12k.

my knees/ankles start hurting at ~12k.

I get this as well - I was training for a half marathon and used to make it to about 15km, feeling like I could just keep going, but my old knee injuries would flare up.

My legs are a bit wonky anyway, so it's probably due to that (and/or my flat feet).

I really enjoy running in bad weather

I can certainly tolerate it better than road riding in the rain, but the jogger's nipple can be a bastard.

Almost every PB I've ever got has been in the rain, 12 or 14 degrees and rain is about perfect conditions for me.

Running is definitely more bearable in bad weather, though I have a view that any 2 of wind/rain/cold is doable, but all 3 is rather miserable.

the jogger’s nipple can be a bastard.

Proper tight baselayer, with a top on over it if you're prudish aboot yer man handles 😁

Sorts it out.

INRAT

Start slowly with shorter, slower runs. If you want to run several times a week and even everyday if you are feeling no ill effects (other than a little tiredness) Your body will adapt quickly and as long as you are sensible and build gradually there is no reason you will develop any injuries, you may but they are not an inevitable result of running.

Building up to 50+ miles a week is easily doable over a reasonable period of time. Just warm up and down a bit, wouldn't bother with stretching it doesn't do anything and you dont need anything to go for a run other than a comfortable pair of shoes, socks, shorts and a T shirt. Other items depending on temperature.

Other than that dont overcomplicate it and just go for a run.

Best bit of kit is Aussie grit flint shorts, pocket in back for keys and pockets in the lycra legs for phone

Shame but Aussie Grit have stopped trading.

People who don’t take a phone do you have some other music/podcast playing device or are you all about being in the moment maaaan?

I've tried both. Without music or preferably an interesting podcast to lose myself in I think too much about the fact that I'm running and I hate it then I start thinking of excuses to cut the run short. If I'm distracted then I can keep going on autopilot without realising too much what I'm actually doing.
Having said that, I've barely run in the last 2 years. Need to get back in to it. Last time I was training for the 2019 Great North Run so I had a target. My plan was that with all the running and training I'd lose weight - I didn't. My non-scientific reasoning is that I'm so unfit that I push myself too hard just to achieve a 5:40-6:00min/km pace that my heart rate goes too high and I don't burn any stored fat. Aerobic vs anaerobic if I remember my GCSE science correctly? I don't seem to be able to go slow enough to keep my HR a bit lower without getting bored. None of this is with any sort of heart rate monitor either. And to add to it all my Garmin watch finally died after 5 years last month so in my mind I've got plenty of excuses to stay fat at the moment.

People who don’t take a phone do you have some other music/podcast playing device or are you all about being in the moment maaaan?

I generally take a phone with me but rarely play music. don't object to it, just never really occurs to me to put some headphones in.

just to mix it up, i run barefoot and on trails/ in the forest. i use shoes when it is icy mind, although not when snowy (sweden)  usually switch to XC sking by then.

Just run lots of miles, most of them easy, you'll get fit. I love the mental side of running, it one of the few activities i do where death is not imminent (DH and climbing are my usual things) so i can really think and ponder things.  Dont buy endless crap, a pair of light shorts and a cycle jersey will do, use the stuff you have for the bike. They want you to buy things remember.  I got some trail running shoes in a sale 🙂

Road running will get you though, sod that, ain't worth the gammy knees.

enjoy OP

EDIT what Surfer said

oh and dont forget to carboload

People who don’t take a phone do you have some other music/podcast playing device or are you all about being in the moment maaaan?

I'm in a full-on hippy flow when I'm running. Though not going uphill, obviously ✌

Love running, very liberating and mostly kit-free.

On distance, if 6k isn't causing any issues than stick with that for a while. Hard to say for how long if you're only planning one run a week, but do be careful with upping distance. For bike fitness it's intervals I suppose. Begins to seem a little work for me though, so I just prefer to run and do as I feel (big climbs, sprints, cruisy flat run, or slowly drag myself around if I've over-cooked it that week).

On kit, spend money on shoes not shorts or vest (Karrimor clothing for me). Music is a must and I use a device called 'Mighty' that allows me to store Spotify files in a tiny player.

Karrimor clothing for me

Personally I like Decathlon for all my running (and cycling) gear - other than the fact they tell me I am fat as everything is on the small side - I have never in my life needed a 'large' in anything before (at 70kg and 5ft 8) but I look like Right Said Fred in their medium tops.

Garmin 'Music' devices have the ability to playback music without a phone if that's your thing. The Fenix has 32G onboard storage so plenty of space for all your tunes and supports Deezer / Spotify playlists.

I bought some shoes from Decathlon. Very odd shaped feet makes shoe buying difficult. I bought some Decathlon own brand shoes which apparently are the same as Kalenji. Not used them yet but they are comfortable.

it one of the few activities i do where death is not imminent

For me, it feels like it is.

The Fenix has 32G onboard storage so plenty of space for all your tunes and supports Deezer / Spotify playlists.

So it does! Forget my 'Mighty' suggestion (terrible connectivity and buggy as hell).

Decathlon clothing is great, works really well for me, though they've just stopped making my favourite socks and the replacements aren't as good. I don't like the Karrimor stuff.

Decathlon shoes are also OK if they fit. I have the trail shoes which are super grippy but to narrow for longer runs, the road shoes I was less convinced about.

When does it get easier? I've just finished a 5km plan, now starting 10km plan. Been running about three times a week for 6 weeks or so, most recently 5-6km each run. I still feel like someone is hitting my legs with sticks the whole time.

At what point will I feel like one of those runners on the front of the magazine, gliding over the ground with a smile on my face?

When does it get easier?

It never gets easier, you just go faster

 gliding over the ground with a smile on my face?

Drugs, vast vast quantities of pharmacological products.

When does it get easier?

I'm going to get flamed for this as a fad-monger who spouts marketing bullshit from magazines* but you could think about your gait.

I used to run planting my foot heel-first in front of me and then rocking over it, which felt entirely natural (like walking) but it is in fact a terrible way to run because sticking your heel out in front of you sends a load of your forward momentum into your skeleton. I realised (all on my own) from having listened to many documentaries about animals that your tendons are supposed to store energy when you land and release them when you push off, and in order to do this you need to use your achilles. This means landing either forefoot first or mostly flat footed with a bit more weight on your forefoot, and to do this your foot needs to be underneath your body (unless you are going really fast). I tried this once on a treadmill and it was instantly soo much nicer to run. This means far less shock is transmitted to your body, which is what people mean when they say run lightly or quietly; and it's also how you're pretty much forced to run if you go without shoes on anything but the softest surfaces which is also why barefoot running is or was popularised.

* despite the fact I've never read one in my life - why the hell would I when I hate running? - and I spend hardly any money on running.

When does it get easier? I’ve just finished a 5km plan, now starting 10km plan. Been running about three times a week for 6 weeks or so, most recently 5-6km each run. I still feel like someone is hitting my legs with sticks the whole time.

What running shoes are you using? I find a nice and comfortable (and not too cushioned IMO) par of shoes make the running experience altogether nicer. I found Saucony and I will be sticking with them as they are so nice to run in.

sensible-ish answer for the when does it feel nice..? For me, it was when I'd been running for good length of time, at least 4-5 years, and I knew myself and my legs very well, and I knew I could  sometimes comfortably get out of bed pull on my shoes and go running for 15-20 miles without really giving it much thought. Now, it didn't mean that's what I did all the time, I mean I just knew I was capable of doing it. I would zone "in" after about 3-4 miles of warm up and then just ease into a comfy stride and not have to think about it.

It was lovely

I can echo what nickc said - I can go out and run (I generally run up to about 10 miles) and enjoy it by keeping a sensible pace (for me that's around 9.30 minute mile pace). I can also push it to get to <9min mile pace but then the 'enjoyment' level is somewhat different and usually manifests itself as more of a satisfaction at having a good run once I am back home and showering.

When does it get easier?

Might sound daft/obvious, but 5k will seem easy when you can run a decent 10k, so your doing the right thing.

Lots of folk just keep doing the same distance, it never gets any easier if you do that.

or me that’s around 9.30 minute mile pace

Yep, that was the same as my easy long run pace.

Just come back from a sharp ish run with a friend. 9 mile, the first 7 of which were at a reasonable but not silly pace.
Legs did not want to play, lungs felt crap, no flow, sluggish…right up until we were 2 miles from the end and my mate decided it was a race to the finish.
Suddenly my legs woke up, the games commenced and we ran the last 2 miles almost 1:30 mins per mile faster than the previous 7.

Now feeling top of the world with a light ache in my legs.

Stick it out folks, it’s awesome fun.

Although your legs are in good shape from cycling, its good to do some running specific prehab to get your legs and knees able to cope with more running specific motion. Things like calf raises, monster and crab walks with powerbands, single leg romanian dead lifts, single leg bulgarian split squats will help.

Things like

Things like calf raises, monster and crab walks with powerbands, single leg romanian dead lifts, single leg bulgarian split squats will help.

Immediately put me off doing stuff.

Just go out and run but don't overdo it.

Someone I know recommended a short sprint at the end of a run. Once your body has adapted somewhat to running, it can be a lot of fun. I don't often do it, usually only if I feel like I can. Last time was about a month ago. It's great when you realize you can run faster, then faster, and still just that little bit more, faster. Until the pace can't be sustained for more than a few seconds. Definitely resulted in runners high for me. Never had that feeling on the bike.