Eek, maybe get different shoes? Go to a dedicated running store and they'll fit you with a pair that suits you best.

So i signed up for a 10km run on may 9th
couple months to train.
I started running last week after not running for a while
my 1 mile time strate dout at 11:30 lol
but this week i am back down to 9m40s the good thing is my heart rate was only around 131 to 139, and i was not gasping for breath.
hope to be at 9minutes tonight.
Next week we are getting soem warm weather so i can run outside.

I am thinking i should start running slow. Maybe 5min run, 1 min walk, repeat 4-5 times?
Do that 3 times a week then keep increasing the run time.
Plus my regular gym stuff 2 times a week.

Good plan or should is there a better way?
Also should i do a 10k run before the actuall run or not?

Spoiled in the upper 30s? God damn I have the life here in FL.

I'm slowly losing motivation too, ugh. I was 'spoiled' by temps in the upper 30's, so all of my running was done outside. Now it's back to being shitty outside, and the treadmill is extremely fucking boring. I need the 'nice' weather to come back so I can actually get some 4-5 mile runs in.

Well, I'm not sure the best way to train, but here's what I've been doing:

Started out Jan 1 with a goal of running 80 miles for the month. I was only running 2-3 miles the first 2 weeks or so because I hadn't run in such a long time. I would run at about an 8'30" pace for a couple minutes, then sprint for 30 seconds to 1 minute, then slow back down to an 8'30" pace again. I'd repeat that a couple times. Every few runs of 3 or so miles, I'd set out to run with a goal in mind of 4 miles or more just so I didn't get stuck in a rut and get used to only running 3 miles and nothing more. By the end of January, I was running a minimum of 4.5 miles each run with longer runs of 6 and 7 miles sprinkled in, again so as not to get used to only running 4.5 miles and nothing more. I would use the same philosophy, run for a couple minutes at a decent pace, then sprint for 30 to 1 minute, then slow back down to my normal pace.

Doing it this way while running 4-5 times a week helped me get to 90 miles in January, and this past Saturday, I set a pb by running 10.10 miles. Previously my pb was a bit over 7 miles...

Spin FTW