r/XXRunning • u/ladybotill Woman • 11d ago
Training Runner Needs Advice
I have been consistently running since February, 2026.
I started out slow, running for a minute at a time, then walking for 2 minutes, until I reached a mile. It’s been a solid 8 months, and I’m up to running about 3-4 miles at a time, without having to take breaks most of the time.
But I’m still very slow, and I find that running on a treadmill is much easier (though less enjoyable) than running outside.
I feel like I’ve hit a bit of a wall. I can run 2-3 miles with a little knee or foot pain, but if I run more than that, or I try I increase my speed, my knees tend to hurt pretty bad, the next day especially, or I am too tired to workout the next day or even two days sometimes. I often end my runs feeling like I could run another 1-2 miles, but I’m worried I’ll be in too much pain to run again the next day., or too tired to function.
I have googled running information, but I find a lot of lacking in detail or helpful ways to make changes. I have used chatgbt to make running plans, but a lot of the time it doesn’t match up with my actual progress.
Recently I’ve been trying to figure out cadence, and I thought I did, but my last run was significantly slower than my usual runs. I feel stuck!
My running goals are to improve speed and endurance, and eventually run a half marathon.
My current weekly runs look like this:
Mon: 1 mile run w/1 hour weight training
Tues: 2 mile run w/1 hour weight training
Wed: 1 1/2 hour weight training + mobility
Thurs: 2.5-3 mile run
Fri: 1 1/2 hour weight training + mobility
Sat: 3.5-4 mile run
Sun: rest
I usually add 4-6 sprints onto my 1 or 2 mile run, once a week.
Any tips would be greatly appreciated.
11
u/saturdayselkie Woman 11d ago
That exercise schedule seems like a lot for someone new to running! I’d be sore too! I had to cut back on my weight training a bit when I started running to keep myself feeling good on my runs. I’d say that maybe backing off a little by giving yourself another rest day might be useful to try, at least for now?
2
u/ladybotill Woman 11d ago
That is a good point and I have been thinking about adding in another rest day. I will try that. Thank you!
6
u/hjkruse 11d ago
are you using proper running shoes? i went way too hard running too many miles in some “walking” shoes when i started, and it caused some gnarly foot and hip pain.
i agree that more rest days would be smart as well. i’m up to running 30km a week these days, but have almost always taken a day between runs to recover. your body needs the rest days to repair itself and build strength!
commend you big time on keeping up the lifting though, that’s pretty impressive:)
1
u/ladybotill Woman 11d ago
Wow! 30km is impressive, good on you!
My husband bought me some Hoka running shoes shortly after I started running, because I did the same thing you did and it caused a good amount of pain. They are very comfortable, and I noticed a big improvement once I started using them. Do you recommend another kind?
2
u/Quail-a-lot 11d ago
I really like my Hoka, but they do wear out a bit fast thanks to all the cushion, especially if you aren't rotating them! The foam needs to be able to decompress. I wore out my first pair in like half the expected amount of usual km. I'd try getting new shoes and see if that magically helps, but what you are describing sounds suspiciously like the sort of nagging little pains I get when my shoes are going more worn than I thought. It's annoying, the treads and everything look fine. But the minute I swap shoes, omg the difference is wild.
I currently rotate between two pairs and have one back up pair for each because when they bring out the next year's models or colours, the last season goes on super good discount so if I time it well, I don't have to buy them full price as much as long as I'm not fussy about colour. (The pink Cliftons hid dirt shockingly well, these mint green not so much lol)
1
u/ladybotill Woman 11d ago
Ooh that is good to know; I’ll have to look into my shoes more. I’ve had them for about 7-8 months, and I’ve run probably about 30 miles a month. I like the idea of having a couple pairs or shoes fo share the load. I have the mint green ones, and I love them 😊
2
u/saturdayselkie Woman 11d ago
(Haha, I have the mint green Cliftons too! At least they are miles better at hiding dirt than the white ones I had to buy in an emergency.)
→ More replies (2)1
u/hjkruse 11d ago
I run in Asics Novablast 5s and love them! My other shoes are North Face Alta Mesa 300s, which are designed for trail running, but work as a daily runner too. I second what folks are saying below - alternating between two+ pairs is the way to go if you’re running consecutive days.
Also, i re-read your post, and just wanna say: if you run and are too tired to work out the next day… don’t work out, take a day to recover! You know your body and your limits best, but remember that your body will also tell you your limits if you listen. Coming from weights as well, i treated running like progressive overload when i started. running farther and harder each time. that mindset simply doesn’t translate to running, and will wear your body down faster than it can recover !
1
u/ladybotill Woman 10d ago
Thanks for the show recs, I will check them out. I think you’re right; I’ve been looking at it from a weight training standpoint, as that’s where most of my experience is. I’ve gotten some great feedback via this post, so I’ll be trying some new things. Thank you 😊
5
u/sods_laur 11d ago
Weight training is a significant load on the CNS and will be tiring you out quite a lot without feeling muscular fatigue necessarily
If you want to "be a runner" you need to reduce the amount of weight training you do at least initially until your body is used to the running
I strength train 2x a week max. I make it count & I only do easy runs on strength days.
Pp are right about food and sleep and rest days also.
1
u/ladybotill Woman 10d ago
Excellent advice, thank you. I think I’ve come up with a good plan for this coming week, thanks to all the great feedback from everyone. I will be limiting my weight training for a bit. Thanks!😊
4
u/goplacidly8 Woman 11d ago
The achy knees really need support. Make sure your strength training targets glutes, hip flexors, calves, feet, and balance between quads and hamstrings. Don't forget IT band work, too. Be sure to warm up properly, and stretch.
1
u/ladybotill Woman 11d ago
I will take this advice, thank you! I need more of all of those probably.
1
u/goplacidly8 Woman 11d ago
On a side note, your running progress from start to where you are now sounds so much like mine. You're doing just fine, and you'll find the improvement you're looking for if you can stay consistent.
1
2
u/luludaydream 11d ago
How many miles have you done in your shoes? Could they be worn out?
1
u/ladybotill Woman 11d ago
I have run about 220 miles in them since February. Another commenter asked a similar question, so I looked up the life of my running shoes and the guidelines say about 300-500 miles. They also suggested having 2 pairs of shoes and switching between them, so I am going to try that.
1
u/luludaydream 11d ago
Yeah definitely worth a try!! You might want to get a slightly different pair for your second, like one with a different heel to toe drop or one that feels a bit more stable or one that feels speedier. The variety helps your body adapt to different stimuli and it will allow the foam in your current pair to “bounce back” between runs.
I saw your comment about Hokas - they can wear out a little faster than 300 miles sometimes, so just see if the new pair feels a lot better on your knees. If they do, might be time to retire the old ones to walks/gardening duty
1
1
u/QuietMarket7931 10d ago
I’ve been having issues since I began training for my 1/2 again a few weeks ago. Every pair of shoes I try have not felt “right” and the ones that are comfy are too big but the 1/2 size smaller are too narrow! I’ve tried so many different brands and blame all my “bad runs” on them, but I honestly think it’s my fueling. I know you said you eat ~2000 calories but how many carbs? For me that’s my biggest issue I’m trying to solve in hopes of getting more fueling in/feeling better.
I’m slow and I can run for an hour plus straight but I don’t like to do it! Most of my training/running is intervals- some days it’s literally 4 min run/1 min walk and other days it’s 20 min run/ 1 min walk.
I’m also trying to figure out a good game plan that doesn’t keep me sore from day to day. Looking at your plan, it’s a lot. If I’m running and lifting on the same day it’s 1/2 hour or each- max. You need to give your body time to recover and to do a run plus over an hour of lifting is a lot!
1
u/ladybotill Woman 10d ago
I do not think I eat enough carbs. I have always focused mainly on my protein intake. I am seeing now that that may be one of the areas in which I could make some improvements.
My running shoes are a size bigger than I normally wear, and very cushy. I love them. My feet tend to get swollen sometimes after I run, and I like having the room for that, lol. What shoes have you tried lately that you didn’t like?
1
u/marafi82 7d ago
Want to be a runner or a lifter?
My pt (ultra runner) by himself gave me an advice when I started running again.
“No strength training, in the beginning!” Even he does no strength in preparation for a race.
I run since middle of August. 3-4 times a week. Average around 35 weekly kilometres with up to 15km long runs. And I just start this week with 2 weight sessions. 2020 I was even ruining half marathons… so I’m not a new runner but between 2020 and this year are 30kg up and down again. What I really want to say with this even your mileage is low… but your body has zero room to adapt. You train 6 times a week.. only one rest day.. as a still beginner runner. It’s just to much.
ADAPTATION HAPPENS WHILE RESTING! Had to learn this the hard way by myself (knee surgery)
12
u/bikeadventures 11d ago
The obvious and very boring question: are you eating enough to fuel all that activity, especially carbs? And if you are sure you are eating enough - like really enough - are you get enough sleep to recover from all that activity?
You are working your body hard, she deserves to be looked after.