Running as cross-training?

[Tri Girl]

I really stink at it, actually and usually can only jog at about a 10 minute/mile pace for a couple, three miles...

OK- first of all, if you are doing 10 min/miles you are RUNNING, not jogging. Heck, even at 13+ min/miles I consider myself to be a runner. 10 min/miles are VERY respectable IMO. If you think you stink at 10 min/miles, you're way better than you think.

Now, back to the question at hand. I would say if you can run/walk 3-4 days a week for 20-45 min I think you will be just fine maintaining your fitness. There really is no way to maintain specific running fitness without running or specific cycling fitness without cycling (having experienced different injuries that kept me out of one or the other for a month or more), but you will certainly be able to maintain your muscle and cardio fitness for sure!! Just let your body be your guide. Walk more if you need to, run more if you feel good. There's no shame in run/walk intervals to keep you fit without risking injury from increasing mileage too quickly. Start with run 3 min/walk 1 and see how that feels. Go from there. Good luck!