Hi, In a similar theme to the original post I have suddenly discovered I can run and that I enjoy it! I agree that the simplicity of it really appeals rather than getting in and out of winter cycling kit. Its also much easier to stay warm running this time of year than on a bike and you can give yourself similar punishment in a much shorter space of time. As my partner is expecting it makes sense to switch to running for a while and minimize the time I am out of the house. I have lost significant weight in the last year and stopped smoking so although I am still a big frame, its actually enjoyable to run now. Its something I always wanted to do but never seriously felt I would be capable of.
I was starting from the ground up with running and I am very conscious of injury so I started on the treadmill only with walk,run walk up to 5k. I have been doing an hour or two of strengthening 3 or 4 times a week in the evenings in front of the tv. Basic stability, kettle bell and body weight movements that focus on stability, especially for all the running specific muscles that cycling ignores.....
http://www.runnersworld.com/training-video/ironstrength-workout.
In addition to that I fast walk 3-4 miles every lunch hour.
I have now progressed to 3 runs a week.
1. Interval run which is 3 x 8 minute intervals on the treadmill (lesser impact) and I am making them slightly quicker week by week
2. Out door 7 mile run which is a half mile warm up and warm down with a 6 mile tempo to run in the middle
3. Long run - which is at low intensity currently at 9 miles but will be increased by 10% each week
On the days I am not running I still walk and try to add some spin bike work to iron out my legs without impact.
My 10k time is down from 88 minutes to 57 minutes. The thing that seems to be really working is the strength work in combination with the intervals.
Ive entered a marathon in October and im aiming for 4 hours. I am also trying really hard to stretch daily and use a foam roller when I can stand it!
I have £40 running shoes from sport and soccer which matched my arch shape... I am going to our local running shop for my next pair with a gait analysis but while I am running in these without bother, or injury I am very hesitant to get rid of them.
Does anyone know if a gait analysis also tells you how your foot strikes the ground? I am trying really hard to run with a mid foot strike but would like some confirmation of that.