Good to hear it's working out for you, and you're getting some consistent mileage in. Some stuff to maybe consider: One day a week, do a few strides at the end of your run. Maybe 6x100m, fairly fast, but not an all-out sprint. Your goal here is to focus on form, and in the end, it'll help you become a more efficient runner...basically the different between spinning perfect circles and mashing the pedals. And if you have time, you might consider making one of those runs a little longer...say a 5 miler on the weekend instead of the 5K. The long run will get you used to being on your feet for a little longer, as well as increasing your aerobic capacity. Good luck, and keep us updated!

Good on you getting back to it, Santiago. Good pace and a frequency I can definitely relate to. Ha - - you did beat me by a year. Just remember: that was 14 years ago now; you got a ways to catch me .

Great job.

Keep up the running your doing good, I try and run twice a week when I can.

Running tends to build up bone and joint strength (provided you don't screw up you knees) due to the constant impact. I read an article aimed at Triathletes a while back and it said that cycling did not provide enough impact to help build up bone but then again they were talking about roadies. I believe they also suggested that while you might gain some cardiovascular benefits the musculature development from running wouldn't necessarily help with cycling.

If you're experiencing pain I would suggest new shoes and changing your running surface.
Santiago I'm still a university student and have access to a track. When I can't make it to the track I tend to run on grass in medians and parks and never on pavement. At 28 it's already killing my legs. You can't believe the difference this makes. As for shoes I like Mizuno's. You can get a good pair for about 80-90 bucks. Change your shoes like you change oil in your car because the compression from running or even just deterioration from sitting in the closet makes the cushioning less effective. Hope you meet your goal!

Riders who start running tend to pick their feet up too high. Well, not higher, but higher than needed. That's just more work. That may be adding to some pain.

Holy crap, where do you go for your shoes? There's some company that's making shoes with a built in computer that supposedly adjust to your stride that are pretty pricey, and Newtons run almost $200 a pair, but most quality running shoes will cost between $80-110. Most running stores will set you up on a treadmill, analyze your gait, and put you in a reasonably priced pair of shoes. You shouldn't have to pay as much for a pair of shoes as you would for an entry level bike, especially since they're only designed to last for between 300-500 miles.

That's quite true. My first pair was a set of Asics GT2020s (predecessor to the current 2140s). Great value shoe. Put 1,000 miles on them that year (too much, admittedly). My tastes evolved up into Kayanos and Nimbuses, but, even at that, those still list for under $140.

Are the made of carbon?

CF and ballistic-grade Kevlar, I believe. For running in high-crime neighborhoods. Call 'em GunRunners.

Before I started running I did take the time to go to a local runner's store to get fitted for shoes. The store I went to had a short track of about 20m and the sales guy had me run several times. It turns out I over-pronate and ended up picking a pair of Saucony shoes. I think they were about $120-130 CAD.

I have a HRM but didn't really use it for running. I used it today and for today's 4.9 km run my heart rate averaged 178 with a peak of 182. This is normal for me as my heart rate zooms up for all activities I do. Today's run was actually slightly better than the average with a pace of 4'42"/km but I was short 100m from completing a full 5k.

i do quite a bit of running and recently did an Ironman .

make sure you have new sneaks and they fit correctly. investigate any arch problems, etc and take care of it if you believe this to be efficacious. some believe in corrective devices and some do not.

i have been able to adopt a rather high turnover (cadence?), low impact style that has been working well. i am still learning though.

it helps with my cycling. i think it is an integral part of any individual's healthy routine if you are capable. long distances are not required. you can also look to run offroad and on rubber impregnated tracks for less stress on joints.

mx

Flats are where it's at.

I only used mine when training for my first race, Just wanting to see where I was at. Once I realized I wasn't gonna die from a heart attack, that was the last I used it. But it was liberating to know I was In good enough shape to push. That's why I asked If you used one. I never used mine again but it was a godsend for boosting confidence.

Update.

My average times have steadily improved. I've been running 22:xx 5K runs during my mid-week lunchtime runs. I took the advice here and stretched out my Sunday morning runs to 8K distances at about the same pace.

Today I ran my first 5K race and squeezed out a 21:46 (4:22min/km pace)! I'd love to run a sub 20:00 5K run next.

I really need to start running again. I would be happy to get back to where I was when I was in the army years ago. I used to be able to run a sub 18 min 3 mile no problem. I just started getting lazy and fell out of the routine. I've gotten good about getting on the bike a few times a week but I really need to start getting my early morning runs back in to lose the extra weight I've put on.

I really only ride for fun. The excersise is a collateral benefit, but when I was riding (bike's in pieces), I did try to get my heart rate up for about 30min. per ride. I'm definitely not a runner. Do what you love, I say; that's why I don't run. I could see getting interested some day, but the bug hasn't bit me yet. Of course, I do walk to and from work everyday and often take walks just to get out. My knee bothers me every now and then which might be part of it. Oddly enough, it's driving that seems to hurt my knees more than anything. My left hurts most often, when I'm driving a standard a lot. Once in a blue moon, my right will hurt if I'm driving an automatic cross country. It's not really a pain so much as an odd feeling that compels me to straighten out my legs. Often, my knees pop when I do so. I guess all of this is just to say running isn't really my thing. Again, maybe someday, but some of ya'll seem really serious about it, so I couldn't run in your pack for sure.

I jog about 2 times a week but I usually go slow (10min/mile) and go about 3-6 miles. For me it seems to be very relaxing and easy on my whole body. I find its very effective as a recovery workout.
Personally I dont think it helps you at mountain biking but it certainly helps you maintain fitness and keep your leg muscles well rounded.

This book is wonderful and explains how we're designed to run ridiculous distances (50-100mi.) Excellent read for those who enjoy running.

love running love biking. Right now I run a hell of a lot more than I bike but I'm cool with that. I'd rather be really healthy and enjoy my bike as much as I can than spend all my time on the bike because the mtb I do isn't as rigorous as my runs. Can't wait to get more into MTB though. It's a shame I don't live in a better area for it.

Good job Santiago!

i thought we were designed to ride ridiculous distances?

mx

Coming from a MTB background, I used to think that running was difficult. Then I started serious swimming.

Beware the running on pavement. I had both hips replaced at age 54. Pounding from the pavement and who knows what else, bad genes. Protect the joints, sprints on grass, running the stairs in a stadium, the beach, soft tracks. Fear the surgeon.

I do speed workouts twice a week (one of my fav is the ladder. its 800 warm up, then 400 800 1200 800 400 as fast as I can with 2 min in between each, then 800 cool down.) others are (3) 1 mile repeats with 3 min break, find a hill then go down do a 1/4 loop then back up 5 or so times with a 1.5 min break, sprint for 100m then jog 100m for 20 min with no breaks. just something shorter with short breaks in between. Then I do 3-5 mile runs on mon wed and a "fun run" which is 1.5 miles on friday only because I have a meet saturday then on sunday a nice short 2.5 mile kinda fast OR a longer slow pace recovery run. Then I try to bike at least 3 miles a night which doesnt sound like much but with cross country practice and 2 hr avg in homework its hard. and now the sun is setting earlier so its hard to get it all in.

OK, I'm going to dredge this back up from last month's posts. I've been doing my roadwork runs for probably almost 2 years now without a stopwatch - - too cheap/lazy to buy a new one and I didn't want to mess with my HRM. Well, last week a cheap little sport watch on clearance caught my eye ($5) and I decided maybe it was time to see how much I'd atrophied with age and without the impetus of timed runs to spur me on.

So, I've done a few of my familiar lunchtime loops now back 'under the gun' and it's been interesting. Turned my benchmark 4.3 mi. loop in 32:36, or a 7:35/mi pace; and did my 3.5 at a 7:30. So, then I dug out some training logs from 2000 (when I was a spry 45) and '02-'03 and was pleasantly surprised. I was turning high 6 mins./7 flats nine years ago and have stayed about the same since my late 40s. Not that those times are going to set the world on fire but I was shocked that I really hadn't slowed all that much.