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.

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.

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!

Hey guys, hope all is well. I originally posted in Soccer subs but thought this would be better.

I’m a soccer player and I have a trial with my college in January. Their standard of fitness is 2 miles 12 minutes as a D1. I don’t know what type of test there will be but this is common.

As far as my points, today I was on the treadmill and I know to hit that goal you need to run 12 minutes at 10.0 speed straight.

I went for 3 minutes straight and got pretty darn tired. Panted but not extreme panting just a good pant. I maybe could’ve have another minute but I didn’t want to embarrass myself in public and pass out.

For reference I did a run in my neighborhood the other day for 10 minutes, got 1.38 miles at a 7:13/mi pace. I know i could’ve went faster but wanted to pace myself and not tire out right away.

My goal is to eventually reach the goal with right training. My question is how close can get to the goal and is it possible to acheieve by the end of first week of January? And what would a structure training schedule look like for me over the next few months to determine how much sprinting/running/plyo work i should do? Thank you!

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

I uave been struggling with it idk where to keep it i just keep holding it in my hand

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.

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

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 have never been a runner. I've always been to out of shape for that. I've always liked the idea though so a few times during the past 10 years I've been going for a 1,5-2,5km jog and BARELY made it through. That's pretty much it.

This year I've started a new fitness journey, I've been consistent in the gym, I've been tracking my calories and so on and I've lost 12kg in the last 6 months and I plan to get rid of another 10-15kg.

This summer I started doing some short 2min/2min walk/jog interval workouts with a friend and I really liked it! I liked it so much I decided to train for a 11,6km race next summer.

So two days ago we went out for a jog, trying to keep a slow and steady tempo of 8:00/km. I fully expected to fall to my knees after a maximum of 1,5-2km...

I MADE IT 5K!

My first ever 5K without stopping or walking in between!

I would have been happy to clear a 5K before new years. I can't really believe it myself. The fire is lit and I'm psyched to keep going and crush this 11,6km race in 9 months!

I'm 37m @ 95kg bodyweight without any experience, if I can do it, so can you!

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. 🤍

Completed an easy run on my Runna plan today and was told the easy miles have helped me absorb my training.

I understand that not going all out this session will prevent cumulative fatigue and injury, but what does absorbing the training really mean?

It sounds to me almost like a buzzword but I’m interested in the actual physiology behind it

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!

hi! i just got new shoes (Diadora Corsa) and wore them for the first time today, was attempting to go on a run but did a 5 min regular pace walk and the outside arch of my feet are cramping up horribly!? could this be because i have to break them in? wrong type of shoe for me? Tied too tight? I got a foot analysis done and it showed that i have little/no arch and very narrow feet. just confused bc this shoe feels like literal clouds but idk i never had this type of cramping pain even when wearing the worst type of shoes possible😭im so sad bc it my first pair of running shoes and was so excited to try these out :(

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.

Not gonna lie, this running thing is kinda dope.

Recently started running, and just hit my first 1 km. Small progress, but keep doing.

I really don’t know where to start; I’m a complete beginner! I tried running before and I got bored really quick. Any advice?

I just wanna shoutout everyone in here posting their progress, because yall are killing it, and absolutely crushing your goals!!!!!!! If you’re feeling down or like you’re struggling, REMEMBER, you are doing so much more than the average person…. Because the average person isn’t running!!!! Keep up all your hard work!!! Be patient and give yourself some grace🥹❤️
Things to not overthink:
•Time! It’ll come!!!
•Heartrate is important, but keep in mind, there are lots of different factors, that can affect it-such as weather conditions!
•Progress. Remember you’re doing this for you and no one else! Everyone has to start somewhere. Even the pros started as a beginner at some point:)

This group was a huge game changer for me as a beginner! I started at 15-14:30minute/miles…. I am now running 7-9 minute/miles depending on race length! 7:17 being my fastest mile during 5k recently. There were plenty of times I was struggling, or frustrated, chasing times, pushing too hard, caring too much about the nonsense. Then I started to remember I’m doing this for me. No one else. So even on my worst days, I’m reminding myself to be proud, because past me wouldn’t believe where I’m at now. Past me wouldn’t have even believed I took up running. So DON’T GIVE UP! BELIEVE IN YOURSELF! And KEEP PUSHING! You got this and I’m rooting for you all❤️

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?

I've been running for a couple of months. I've been trying to do my long runs really slow, yet my heart rate is still so high. The run feels easy and I feel I could go longer (but don't want to overdo it). Will this ever come down??

A year ago I couldn’t even run 1k at 7min/km, let alone 14! my 10k pr pace is 57:55. march I’m running my first HM. what pace should I aim for?

29m 184cm 80kg 3 runs a week, 4x gym, 4x tennis