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This is going to be hard for must of you to conceive but I find nothing about running easy. I do not enjoy it at all and it's a labor regardless of the pace from the very first step. Still in all, the benefits outweigh the 20-30 min of shear hell so I focus on the big picture.

Back in the days when I was a gym rat (I say that affectionately), I would lift first then run 3.5 miles 6 x per week.  It's doable to add more running time to your weight routine, but to do this slow down and gradually add more running volume.  I understand perfectly what you mean by not finding running easy.  However, when you run more, it will become easier over time (it can take a while).  Also, don't think 10:15 pace is necessarily slow.  I have many training runs at that pace and slower, but I'm a heck of a lot faster when I race.

 

This is going to be hard for must of you to conceive but I find nothing about running easy. I do not enjoy it at all and it's a labor regardless of the pace from the very first step. Still in all, the benefits outweigh the 20-30 min of shear hell so I focus on the big picture.

Then slow down!

Also, I find that I don't actually enjoy running or find it easy until I'm running around 20mpw.  Less volume than that, and every run is an effort.  It's only after building a small base that I feel like running isn't hugely effortful.  I've actually just gone through this rebuild effort (after an injury in the late summer) and so I know how you feel!  But running more makes running more easy.

Another way to get faster that is probably a non-starter for you is to lose some weight.  220lbs at 5'9" is pretty heavy for someone trying to run fast over distance.  It doesn't matter that you're 10-12% body fat.  Weight is weight.

I had lots of starts & stops when I first tried to start running. I'd go out for a short run, stuff would hurt, then I'd go back to cycling. When I moved and cycling outside was not a safe option, I decided I'd try running again (this was about 12 years ago). I actually started with just walking a 3.75 mile loop. Then I started adding in run/walk. First with run 1 minute, walk 4, then run 2 minutes, walk 3, etc. It took awhile before I even considered all running. But keeping the run intervals short for quite some time got me used to the pounding and kept soreness to a minimum.

Have you looked at something like Couch to 5k?  And would you be willing to add some running to the elliptical/bike day?

Sorry, but I'm not sure if you addressed this: what exactly is your goal in running? You said you don't really enjoy it, so is it to stay cardiovascularly fit? Lose weight? Something else?

Just to stay fit. Weight loss is not that big of a factor considering my total caloric deficit for an entire week of cardio maybe 1,500 cals. I would need to double that to lose a pound a week. In the summer I will do a cut and lose 5 lbs. That 5 lbs makes a serious difference in my vascularity and muscle separation My TDEE is around 3,300 cal/day currently.

So to answer your question, I do it for the health of it. I also do it because in my chosen sport, 90% of the guys couldn't even complete a mile without walking. I like things that set me apart; it's weird, I know.

Another way to get faster that is probably a non-starter for you is to lose some weight.  220lbs at 5'9" is pretty heavy for someone trying to run fast over distance.  It doesn't matter that you're 10-12% body fat.  Weight is weight.

That is so true and basic but it's hard to get some people to understand that.

A good male long distance runner at 5'9" would be about 165 lbs (ballpark) Put on a 55 lb jacket and see how fast you run then. The other factor often missed is the extra 55 lbs of muscle requiring more O2 uptake.

I had lots of starts & stops when I first tried to start running. I'd go out for a short run, stuff would hurt, then I'd go back to cycling. When I moved and cycling outside was not a safe option, I decided I'd try running again (this was about 12 years ago). I actually started with just walking a 3.75 mile loop. Then I started adding in run/walk. First with run 1 minute, walk 4, then run 2 minutes, walk 3, etc. It took awhile before I even considered all running. But keeping the run intervals short for quite some time got me used to the pounding and kept soreness to a minimum.

 

Have you looked at something like Couch to 5k?  And would you be willing to add some running to the elliptical/bike day?

Couch? How out of shape do you think I am? JUST KIDDING!

I have seen that program and I have a problem with it personally. I can not stop and start. Once I stop, it's over. My stuff locks up like a rusty bolt.

As for soreness, DOMS is a good friend of mine. There never is a day that goes by that something on my body is not sore from the lift the day before or stiff from the lift I just did that day. I'm use to it, it's a part of life.

Just a few more comments:

I hope it was helpful to try running with less impact, perhaps with some sort of glide like movement or shorter quicker strides like Fredford66 suggests. A warning, though, to pick your legs up enough to avoid tripping or stumbling on a sidewalk crack or rock or something! You will not want to do a face plant!

Runners want to weigh as little as possible since every pound can effect performance, one book I have suggests 2 pounds for each inch of height giving you an ideal running weight of 138 pounds! But in your case you are already very lean and it may be unhealthy to lose much more fat and as a bodybuilder I am sure you don't want to lose muscle mass, so paul2432s advice would not be much help for you.

To build up structural elements like tendons and joints takes more time than building up strength and pace so it may be that your strength for now exceeds your ability to adapt to the running stress, although with your weight that may be difficult even with a lot of time.

When you run your body takes time to switch over to "running mode", the circulation has to get going, muscles warmed up and I'm sure right down to cellular functions like mitochondria making energy. Like ilanarama says it becomes easier as you add more miles. I find that in the first mile or two it can be difficult to even want to run, then you may fall into a "zone" where you are not even thinking about it, running seems as relaxing as sitting in the easy chair! I even find that I may even want to speed up at the 8 mile part. Of course I may soon tire after that and part of running is to learn to continue and learn to run when feeling fatigued. But you are not trying to be a distance runner so maybe this is irrelevant.

I am trying to train to qualify to run the Boston Marathon, meaning I need to do a marathon in under 4 hours 10 minutes for my age group (will be 67 in June). This takes up much of my spare time and energy so I have little to spare to devote to developing my other muscles. Many runners do exercises for core strength. They also may try to balance opposing muscles to the ones overdeveloped from running. This is thought to help balance and form. Most will avoid bodybuilding as it adds weight and huge muscles may make it awkward to move fast. Someone at work commented on how skinny my calves were after all my running and I said "yeah, but I have more definition" and changed my stance so they could see the band of muscles. Looking at pictures of some elite runners their calves just look like the bone with some thick cords attached to them. Anyway, I do think runners would benefit from some upper body strength. Your arms do get a bit of workout from just swinging them back and forth for several hours. I do have a bench for weightlifting but have not used it for a long time. I think I have about 80 pounds on the barbell right now because that was how much I could bench press 12 times before I could no longer lift it. I would do these slowly, not with the quick "fast twitch" jerks that you might use because my interest was in having controlled strength for any sort of work I had to do around the yard or at my job. I also have those hand barbells and have in the past done push-ups and pull-ups.  I guess I am out of shape now, although I did get a workout shoveling snow this winter and in my disability aide job I have to lift people in and out of wheelchairs. I am sure I would benefit if I added some strength training. It will help when I have to turn over the garden soon. I just pulled that 250 pound bench press out of my hat, I would find it an accomplishment if I could just bench my own 170 pound weight, and I know that you exercise different muscle groups each day, but did not know you only do the bench press once a week.