I quit smoking, then ran 5 miles in the Olympic Park 12 weeks later. I even managed to blog about it. :) http://blog.runnersneed.com/2013/08/national-lottery-anniversary-run-queen-elizabeth-olympic-park-21st-july-2013
Good job, man. Keep it up.
By the by, have you tried Vibram FiveFingers? I know that they look silly and cost a small fortune, but I really like running in them, and they're nice during trail riding as well (where clipless pedals might be too dangerous). It takes a good time to get accustomed to them, but I wouldn't trade them for any other running shoes.
EDIT: And just to compare times, my normal run is 4.25 kilometres (about 2.65 mi). I compensate for the short distance by tearing arsehole the whole way, rarely doing it in over 20 minutes in the winter and regularly clocking in eighteen and a half minutes in the summer, or under eighteen at the very best of occasions.
They're not that expensive. True they are more expensive than you would expect, but compared to the cost of shoes that runners often buy, they're a really good deal. Plus, they last a really long time. So, I generally wait until they go on sale and buy a pair, knowing that I won't need to use them for a few months or a year. ( I do limit the number I buy, so I only have 2 at the present, I might buy a third, but that would be it until they wear out.
For those that don't like the look, there's always moccasins and similar. You get most, if not all of the benefits, but in a shape that people are less likely to gawk at.
But how effective is an exercise bike? I mean, I only train the muscles in my legs right? I actually have one but I rarely use it.
Those sticks with balls on that you hold and they sort of train you without you doing anything, do those work? It might be something for me.
Depends what your goal is. Exercise bikes are nice in that you can control the resistance, which makes them brilliant for strengthening the heart and balancing out the work you do running.
I personally wouldn't waste my money on a stationary bike, but a trainer that takes a real bike is potentially a good deal. And great on days where you need to exercise, but it's too rainy to go outside.
I'm pissed that I've injured my knee and can't do any serious leg workout :(.
That's what shoulder stand squats are for. They place only a very small amount of weight on the legs while developing the correct motion. From there you can usually move on to some sort of assisted squat that will help increase the strength of the leg.
Also, a fact most people don't know is that the calves go past the knees, which means that doing simple heal ups can help stabilize the knees and with minimal impact on the legs.