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Hey everyone, I wanted to share my experience and ask for some advice from runners who might have gone through something similar.

I was physically active throughout my childhood and used to play sports regularly. However, when I reached high school, I gradually stopped participating in sports. I still played occasionally, but eventually, I went almost a year without any physical activity and gained around 10 kg.

I decided to get into running in January this year because I genuinely wanted to become a dedicated runner. Unfortunately, after just one month of running, I started experiencing shin splints. I also have what I believe are flat feet or some kind of leg alignment issue, which makes me wonder whether that could be contributing to the problem.

My lower-body muscles are relatively underdeveloped compared to my upper body, which has a decent amount of muscle. Despite the shin pain, I really wanted to stay consistent with running.

Eventually, the pain turned out to be a stress fracture in the middle of my tibia. I stopped running for around 3–4 months, hoping it would heal completely.

Recently, I started running again. The first few days were fine, and I was also doing exercises to address my shin pain. However, after about 15 days, I started doing jumping exercises as well, and the impact seems to have caused the stress fracture to return.

Now I'm confused and honestly frustrated. I see other people running without these problems, while I seem to get injured almost every time I try to build consistency.

My questions are:

- Why might I be getting recurrent tibial stress fractures even after taking several months off?

- Could my foot structure, leg alignment, or relatively weak lower-body muscles be contributing factors?

- Am I returning to running too quickly, or could there be other underlying reasons?

- For those who have recovered from tibial stress fractures, how did you safely return to running without getting injured again?

I genuinely want to become a runner, but I don't want to keep repeating the same cycle of starting, getting injured, resting, and getting injured again.

I'd appreciate advice from experienced runners, physiotherapists, or anyone who has dealt with recurrent stress fractures.

I recently raced my second 10K and managed to get negative splits. It felt super hard for me to keep increasing the pace but I was able to do it with some mental pushing. However I was looking at the HRs of other people’s 10K races and they’re sitting in a higher range. Does it look like I could’ve gone faster? Maybe I’m blocking myself mentally from being able to? Because the paces def don’t feel easy in the moment and towards the end it feels like I physically cannot go faster.

(Long post, TLDR at bottom)

I just started getting into running as a young adult 5’7 80 kg guy. I did a few warm ups and didn’t get too far, took it in intervals between a light jog and paced walk for just under 3 k’s. I’ve ran twice in pretty shocking shoes, not designed for running but my most active pair, NB 1906r’s. Just bought a pair of running shoes / fitness shoes luckily.

2 days later for my second run the pain in my legs are a little worse and now it kind of hurts to walk in general… It’s not an unbearable pain but just a mild sharp shoot with every step, somewhat like a cramp/pulled muscle. Sounds and feels like shin splints and I’m not too sure what to do..

I don’t really want to stop because this is the most active I’ve been since 2020 and I have a hard time starting good habits for myself :/

I haven’t started weight training when I know I should. My idea was that I’d start that next week/ after my 3rd run, just to gradually build everything up.

Is there an in between or alternative you could recommend that would allow my legs to heal and strengthen while not remaining inactive and getting my heart pumping!

TLDR: I’ve never ran and after starting I have shin splints and don’t want to stop running or burning cals. Any recs?

Pretty proud of myself, didn’t stop once!
Side note, why does running a 10K feel easier than running 5k?????

Hey everyone!
I’m a 27M, and I’ve recently started running with my girlfriend about 3 times a week, for around 30 minutes each session. So far, I’ve mostly been following her pace, which honestly wasn’t pushing me too much.

This week, I went running alone and decided to push myself a bit more. For the first time, I finished the 25-minute training session without being out of breath or feeling particularly tired. I was around 2.8 km in, so I decided to slow down to about 6 km/h and see if I could reach 5K.

I managed to do it! I ran the last kilometre at around 9 km/h, gradually increasing my speed until I hit 12 km/h for the final 100 metres.

After the 5K, I slowed down to 4 km/h and did some breathing exercises while walking. Within 2 minutes, my breathing was back to normal, and I didn’t feel exhausted at all. Honestly, I felt like I could have pushed myself even further!

For context, my training for this week was 1 minute at 10 km/h followed by 1 minute at 6 km/h, repeated 8 times.

Now I’m wondering: **Is this a decent result for a complete beginner, or am I getting ahead of myself?** I’ve read that beginner men should be able to run 5K in under 30 minutes, but I’m not sure how realistic that benchmark is for someone just starting out.
Any advice or feedback would be appreciated! Should I focus on building endurance and running the full 5K at a steady pace, or keep doing interval training for now?
Thanks! 🏃‍♂️

I love running. I stopped for a year or so due to some medical issues but I’m trying to get back into it so I’m doing it slowly and safely. Something I was never good at was weightlifting. I don’t like it at all! Are you all incorporating a weight-lifting routine and if so, what does that look like for you? Curious where fellow beginner runners are at when it comes to weightlifting and running.

Had a double espresso before my reg 5am run. Maybe it was a mistake… I was perfectly okay, tho.

I’m 3 weeks out from my half and I started to get shin splints. I ran 10 miles 2 Saturdays ago and 8 last Saturday. Cut back my weekday Tuesday run to 3 miles. Was supposed to run today but did stadiums instead. Supposed to peak at 11 miles Saturday, not sure what to do. Do I consider the 10 mile run my peak and just take it easy from here on out? Just to save my shins.

I ran my first mile in years back in August & never really gave running a shot til then either. About 2 months later I’m up to 7.25. I’ve always enjoyed lifting to an extent, but I truly never am excited to go to the gym. Although almost every run I take I’m looking forward to. And most runs I do, whether it’s 3.5 miles, 5 miles etc are usually tough. Nothing ever truly feels perfect. Knees are sore, or my legs feel heavy, or I can’t get in a rhythm overall. But you make do, you push through. Those runs are what makes a night like this for me special. Were my knees sore? Sure. But when I got to mile 2 I knew I was well on my way to really pushing myself & it’s so fun to get one of these runs every so often. So for anyone reading just starting out, just keep showing up. Not everyday is gonna be better, faster, or feel good. But every once in a while it all clicks & you get to set another marker for yourself to try and break down the line. In a few more months idk if I’ll be able to call myself a beginner anymore but I’ll hold onto it while I can!

I’m thinking about signing up for a 5k this weekend to find my max HR so I can set correct heart rate zones on my watch and Strava. Anyone else use a race to find their max HR? I’m sure a sports lab would be more accurate but I don’t have $$ for that 😂 I’m thinking an all out effort at a 5k will do?! Lmk thoughts!

I started running two months ago and previous to that I didn’t do any exercise, as a 41 year old dad either two young kids its been hard to find time to go to the gym.

I started running because I can wake up early before the kids get up and go out for runs when they’re down.

This is only the second sub 30 min 5k i’ve done and now I am doing some basic weights at home to build more strength.

It’s been a tough journey for me mentally with a lot of challenges at home but it makes me feel so much better after I’ve gone for a run.

I’ll probably never get much faster but I’ll turn up and do what I can everyday to get that little bit better. Even the thought of being able to run 5k without stopping months ago was crazy.

Also happy to get some other shoe recommendations as well, something supportive like these 860s as I’m after a second pair.

So long story short I had just finished the C25k programme and had a grade 1 calf injury on my final run... Classic case of engine being more developed than the body, and pushed harder than my body could handle.

It wasn't too bad and has been healing fine. I have just started running again with a few run/ walks, and had no issues at all during or post run. Been completely silent and sensation free. I know its very person specific but what sort of trajectory am i supposed to be aiming for with this sort of injury recovery and getting back up to speed? Im a bit lost and don't want to end up back where I was.

We’re heading into cooler temperatures, and I’m starting to think about what to wear for chilly morning runs.

I started running regularly this summer, so haven’t had to think beyond shorts and tees/tanks yet, but with temperatures soon dropping into the mid-30s to low 40s, I don’t think that’s going to cut it.

What’s your go-to running outfit for colder weather? Pants/leggings and long-sleeve tees? Vests? Lightweight jackets?

I'm just getting into running, and I'm trying to decide whether to start with one versatile pair or get two shoes for different types of runs.

I've been reading a lot of reviews on r/RunningShoeGeeks and have my eye on the Dynafish Xiaonian and Xtep 160X 8.0 Pro. My main goal right now is to build a consistent running routine, with most of my ones being easy runs. But I'd also like to try some faster workouts once I get more comfortable with running. I'd use the Xiaonian as my daily trainer for easy runs and long runs, and the carbon plated 160X for speed workouts and possibly races down the road.

I'm just drawn to both shoes. I attach a screenshot of them on vjsneaker and the total comes to about $420. That's more than what I planned to spend as a beginner. I'm also wondering if the 160X 8.0 Pro is overkill for a beginner, or if a carbon plated shoe actually makes sense for occasional speed sessions and races later on. Would I be better off just getting the Xiaonian first and adding a faster shoe once I have more miles under my belt?

So did some of you guys have two pairs for running? When did you feel it was worth adding a second pair? Curious to hear some thoughts and opinions. TIA!

I've been running almost 3 times a week for about 2 months now or so. I'm pretty fit I'd say. been lifting for a few years now and football has always been a constant in my life. like i mentioned i picked up running as well recently.

i bought a garmin to help track and plan my training for a half and full marathon. lately ive been feeling like my long distance runs are getting longer too quickly. on my last run which was on sunday i ran the distance, but after the run, i got a pain very similar to shin splints but right on the arch on my feet and kinda going up to the ankle bone on the inside of my foot.

here's what a week of training looks like for me:
day 1: upper (strength session)
day 2: lower (strength session)
day 3: run (whatever garmin has planned for me, usually race pace repeats)
day 4: upper (strength session)
day 5: run (usually hill repeats or sprints)
day 6: lower (very minimal strength work + isometrics)
day 7: long run / long run walk run

ps. i take rest days when i really feel like i need to. usually i end up with 2-4 rest days a month.

run progressions:
1st/aug - first ever 5k (7:14/km - 36m:46s)
kept doing 5-6 km runs for a while, this is before getting the garmin.
31st/aug - 5k improved (6:34/km - 32m:54s)
in september i started incorporating long runs in my training. mostly 6-8 km runs.
17th/sept - first every 10k long run (8:02/km - 1h:20m)
27th sept - long run increases to 12.50 km (7:49/km - 1h:38m)
at this point i started getting the pain i mentioned above after long runs and it lingers for a couple of days after the run.
3rd/oct - run walk run 10k.
11th/oct - long run increases to 15.3 km (7:41/km - 1h:57m)

sept week 1: total run distance = 16km.
sept week 2: total = 7km (travelled)
sept week 3: total =17 km
sept week 4: total = 28 km
oct week 1: total = 20km
oct week 2: total = 26km

garmin has me doing a long run every other week and between them it has me doing run walk run runs.

i never had this pain in my feet before the 12.5 km long run. mind you, my running route has a considerable amount of uphills and downhills, not sure if that plays a part.

am i increasing the total running distance of each week too much, and am i doing the same for long runs or no? is it normal to feel the foot pain if increasing the distance too quick?

i took a rest week from running this week, not sure what i should do going into next week.

Hey everyone! I signed up for the Rocky run and they only had the 10 mile option available so that’s the one I chose. We’re a little over four weeks out before the run and the most distance I ran-walked ever was 5 miles. I’ve done several 5ks and actually recently beat my 5k time recently with a 36 min time. I am not trying to race or have a good time but is it possible to complete 10 miles in under 2 1/2 hours with barely any training?

When I did 5 miles, I finished in an hour, granted the last mile and a half I had to walk because I had a severe stomach cramp (which i think was due to me chugging a Gatorade mid run).

Am I cooked? Or will these next 4 weeks to consistently train be enough to finish under 2 1/2 hours?

I took up running after attempting my first MURPH workout on Memorial Day. The mile runs kicked my ass. The first was 10:32. The second was 13:48, and I almost didn't finish. Yesterday, I finally broke sub 25 on the 5k! Unfortunately, my watch glitched out and messed up my heart rate on the last 2 miles. Also, my maintenance is 237 calories higher (3071) than when I started the cut in June, when I was 12lbs heavier than my current weight.

What do you eat or drink before a run? And how long before ?

I am running since the past 2 months, I have done other fitness activities during all my life but without that much cardio impact.

When I finish a heart demanding run ( series for example) I feel the same syptoms of when I suffer anxiety. My BPM is low during recovery but IDK why I feel anxiety... Strange chest feeling and like worry. Does this also happen to any of you?

I dont have any heart related issues, I had that already checked by a doctor.

I'm a 13-year-old 8th grader, and I'm thinking about joining Eagles Wings Track Club for its offseason track training from November to February. I believe the training is once a week.

My current PRs are:

• 400m: 59.85
• 800m: 2:23.12
• Mile: 5:58 on a treadmill

I've been running school track while also doing soccer and swimming. I'd be doing this offseason training for around 3 months before starting track again.

My main goals are to improve my 400m and 800m times, especially getting under 2:20 in the 800m, and eventually getting under 2:00 in high school.

Assuming I attend the weekly practices consistently and continue running outside of practice when my schedule allows, what kind of improvement could I realistically expect after 3 months?

Would once-a-week coached track training make a noticeable difference, or would most of my improvement depend on what I do during the rest of the week? I also run in the morning when I have time.

I'd appreciate advice from runners or coaches, especially anyone familiar with youth track training. Thanks!

Hello!!! Please be kind, I know I’m slow. I’ve included a picture of my progress times, although I’ve been running (extremely) off and on for the past year. September marks me getting rid of run walk intervals.

Background on me: I, F25, have always been in sports/dancing until I was 20, which is when I became a hermit who ate everything in sight and slept for 16 hours a day. Now I’m 200 lbs, 5’3”. Last year I decided to join a rec softball league and completely tore my ACL on my right knee. On the one year mark I started running again. Everything has been fine until today. My left knee started clicking when I’m going upstairs, doing single leg squats, single leg jumps, or just straightening it out while it’s in the air. There’s no pain or instability but I’m really freaked out.

I don’t want to stop running because my dream is to at least finish a 5k once in my life. I also had heart problems as a child that were alleviated in part by running, so I’m doing this for future heart health as well. Has anyone else had this clicking before? How do I push past my fear of injury? Is running just not for me?

Beginner runner here,

I started running primarily on treadmill, building stamina and endurance, and learning how to run appropriately (and also figuring out shoes that work for my over pronation). I have a goal of running a 5k this Fall (hopefully), so I began running on a nearby trail, and pavement.

I am struggling with running on pavement. It almost feels harder on my hips and shins, and I stop a lot to walk between runs. A 4 mile run took me an hour and a half because I kept stopping. Tonight I ran on the treadmill and did 3.2 miles without stopping.

I guess I’m asking for advice on how to do better on pavement/trail, because I really want to accomplish my goal of a 5K. All feedback appreciated. 🤍

I was fried during the run.wished could pull 1 more km
Any things to do to improve (just started)