UKC

So I recently gave up smoking and started running, mainly because I didn't feel any particular benefits from the cycling I do, mainly work commute and occasional ride outs but never very strenuous

I was never a fan of running but having just completed my first sub 30 min 5k(without stopping, maybe not  a great achievement for many but a massive one for me ) and seeing a noticeable drop in weight I would like to carry on with running and improve a little more.

Im currently doing 3-5k 3 times a week and one of these is my local park run (at cuerden valley, which is a pig as its got some hills in it)

What can I do to improve my 5k time? Ive seen lots of websites saying many varying things... What sort of gains should I realistically be looking at over the next 12months? I'd like to do a 10k at some point without stopping

At what point do I start looking at some nicer trainers? Im currently using a pair of Decathlon own brand running shoes that say suitable for 30mins of running 2-3 week?

Any advice would be great

Regardless of any training changes. Buy the best shoes you can afford. Ideally from a running shop so they suit your foot plant style. Once you know you under/over pronate, neutral etc.. you can buy more safely online. 

Shoes won't appear to matter so much now, but with a few years of increaaed mileage poor/cheaper/inappropriate shoes could cause problems down the line. 

Edit. Running and cycling are long games. Improvements come from slow increases in training and consistency over time. Don't rush your advances,  otherwise you risk injury. 

How would I find that out? My soles on my shoes tend to wear from the inner edge first?

Also anyone have a recommendation for a good running shop? I'm based near preston so Manchester, Liverpool etc are close enough to get to

Good running shops have kit, including treadmills to do analysis of your gait and make recommendations.  It is worth visiting.  Up and Running are pretty good - I think they have a Manchester branch.

As for tips - it sounds like you are not far into this (long) journey so take it bit by bit.  You can always up the distance and try to maintain a 5k pace over 8-10k.  You will then find it easier to push on a 5k.

Take your time.  Get a subscription to Runners World as they do a lot of plans and they cater for runners of all types.  Potentially join your local club and get involved with their weekly runs as they are likely to have groups for all abilities with focused sessions.

Good luck - it's a simple but great sport.

Thanks, I am very new to this, last time I ran for pleasure was when at school so over 2 decades ago and I have always steered away from it but am getting some enjoyment from it, and some real weight loss (although suspect this is maybe more about diet and regular exercise than just running)

I have looked at local groups and will join one later this year but seems they concentrate on 5k+ and although I managed one without stopping I'd be more comfortable being able to do that regularly before I commit to a group.

I also actually quite like the solitary part of my running so far, as the cycling was always with my local group so more a social thing.

Will have a look at running shops in Manchester and go pay a visit to one

https://upandrunning.co.uk/manchester/?SID=ggkgfcam7ghpdjj216emm7lgt7

Up and Running are on Deansgate and easy to find.

I understand what you mean about the solitary aspect of running.  I tend to stay away from clubs so I can just concentrate on enjoying my running.  That being said I totally understand the enjoyment of group running.  I set up Chester parkrun from scratch and have seen the benefit many people get from it, not only fitness but the social aspect.

Stick with it and don't try to push too soon.

Enjoy!

Firstly well done with your 5k time!

I'd echo what others on here have said about slow gains. I've crocked myself yet again by upping the mileage and climbing too quickly.

Also echo the comments on shoes. It'll cost you a bit more initially, but once you find what works for you it'll be cheaper to buy shoes that suit you in the sales.

I think that's why I've managed to stick at it...One park run a week and the rest solo..... Not even thinking of pushing hard, my goal with this 5k was to at first increase the distance between stopping by a little...sometimes it was 100m more sometimes a little more and am very happy with my progress...tried a 10k run and had to stop so many times that I just didn't enjoy it, Im happy with small increases and not time orientated either...... I do tend to work a little harder with a goal so would like to think that 10k without stopping in 12 months would be feasible with slow gains but if it takes longer then so be it

Thanks, was really happy with myself and as it was at the park run(which Ive just seen is one of the harder ones) and not flat it was that little bit better

Well done on being realistic!

A work colleague decided to get into running.  On her first ever parkrun she moaned and groaned and stopped to walk many times.  That was about 4 years ago.  She has done 2 marathons since...

I’ve done Cuerdon Valley, nice course, but yes quite tough. There are lots of different types of running, some you will enjoy more than others, go with your own flow and work out what you enjoy, road, trail, fell, solo or sociable, 5k or ultra.

You will get faster just by building strength, through more running, build your distance a little, but don’t feel you need to run longer races, this is a mistake that lots of people make. If you decide that is what you want great, but plodding around a marathon doesn’t make you a better runner than if you have worked hard to improve your 5k.

If you like the social side, parkrun is a great place to find out about local clubs or groups. I keep clear of runners world and things like ukrunchat on Twitter, they seem to mainly recycle bad advice. 

The best shoes are not the necessarily the most expensive ones, they are shoes that fit, suit your running style and are not too worn. There is a specialist running shop in Preston, so support that.

Thanks all, I’m determined to keep this up and happy to be realistic

thanks nick for letting me know about the shop, of course I would rather support a local business and if you come back to Cuerden give me a shout 

You on about Run Preston? Great for the initial fitting and gait analysis but terrible after sale service. 

I bought some Scott trail shoes that fell to bits after 50 miles. Multiple trips to the shop and emails to Scott and eventually they had to step into make Run Preston take my faulty goods back. 

Have you invested in a GPS watch? 

Recruiting him for the UkcStrava group already? Ha ha 

Its a club for everyone!

Also, invest in some decent cold weather gear so that you can run in winter. Hat, gloves, tights. Smugness is running when its cold out. But not horizontal rain.

Edit: TKMaxx can have some bargains.

As said above. Shops have electronic sensor pads. The old school way was wet feet on a tiled floor. But you often foot plant differently walking to running. 

I've done the same as you. 5k runs and gradually got my time to 24 minutes. I did a 10k race at the same pace as i do a slow 5k before christmas and it was totally OK. Since I finally admitted to myself that I was interested in running and getting my times down I started using my phone and an app to track my runs.

I was surprised how regular my 'not making a big effort' pace was; 5.23 per k. The phone tracking helped me work around that to get a bit quicker.

Also i'm a creature of habit so I've found a couple of routes that I can benchmark. The drawback of this is that they're both flat which doesn't help me build up strength for my aim of doing hill runs.

I use Strava and have a Fitbit 

Ive joined it

Good effort

Judging by your strava, you live within a stone’s throw of my parents. They live on the estate opposite the Esso. 

Small world. 

Once you get your distance up, I can show your some lovely Fell stuff over Parlick and Rivington.  

I live literally behind the garage and that would be awesome

Drop me a pm, bud. I’ve a Parlick route that’s only 4 miles you’d be ok at now. 

Cant really do weekends because of the wife and kid but I get a mid week day off every week. 

I shall have to have a look at booking a day off when the weather is a bit nicer for a jaunt out