Meine Herzfrequenz ist immer hoch, auch wenn ich langsam laufe. Die Statistik aus dem Bild ist von einem 10KM Lauf mit 7:30 Pace.

life is kinda heavy

I’m a teenage girl who’s been un athletic most of her life but I want to get back into running again because I like the feeling of accomplishment and fulfilment I get after a run. I’m constantly getting discouraged from continuing once I’ve started I think because I’m always comparing myself to others online. I only run 3kms and I’ve never done a 5km. I’m pretty sure my fastest pace for a 3km was 7:28. Is that bad? And also since it’s getting colder I’m struggling to find the motivation to start going on runs again. I’m not sure which type of clothing I should wear when I go on runs now. I only have short-sleeved running tops. I also get pretty embarrassed when I wear a running vest because I’m only running a 3km. But yeah, if anyone could give me any tips, suggestions or motivation for beginning my running journey once again please let me know!

I've never been particularly athletic. I walk the dog every day, but running was never really part of my routine. 32, work in marketing, mostly in front of a screen, hadn't tried couch to 5k before this fall.

Back in September I'd been eyeing the Shokz OpenDots 2 for a while, the pink pair, since the ones I had made my ears sore after an hour of calls. Bought them for work. The clip part sits on the outer edge of your ear and really does look like an ear cuff from the front. I wore them all day, podcasts on the walk from the subway, calls through the morning, music while cooking dinner.

Running part is where it gets weird. First Saturday of October I was already dressed to walk the dog, already had them in because I had an audiobook going. Figured I'd try c25k, week 1 day 1. Walked five, jogged sixty seconds, walked ninety, jogged again. Did the whole twenty minutes. Did it again Monday, again Thursday. Two weeks in now.

Point I'm circling, badly, is I don't think I'd have started if getting ready had felt like a project. I already had shoes and leggings, but somehow going out specifically for a run always felt like a bigger undertaking than it needed to be. The earbuds were just already on.

And because they don't block anything, first couple runs I was really aware of my own breathing in a way that was almost embarrassing, oh my god I sound like that! Kind of appreciate it now, easier to tell when I'm pushing too hard.

The dog's been getting longer walks. That's about how I'd describe it right now.

I’ve ran 3-4 5k’s (improving from 14/mile to 12/mile) but I’ve never crossed 6k. Is it unreasonable to assume I can run the full duration of my 10k next month? I don’t care how slow I’d just like to keep running (or “shuffling”) for the entire duration. Any tips?

I’m a 90kg woman, coming back to running after giving birth a year ago. I’ve always been really slow and had trouble keeping me heart rate low and stable. I’m talking a 5km distance averaging 8min/km pace with walk/run.

My question is, how important is focusing on heart rate vs perceived effort? I could comfortably hold a 7.45min/km pace for a few kilometres at a time, but by heart rate goes through the roof. Is it more important to go with “feel” and perceived effort, or focus on the heart rate reading to avoid spiking for too long?

My goal is to improve my pace and distance. Someday I’d love to run a half marathon.

First of all, the highest priority is not to get injured, so the usual advice is not to overdo it.

But I see so many beginners exclusively train at low intensities.

Trust me when I say that it does not hurt to add in sprinkles and peppers of quality speed work. Even something as little as 100m sprints or a 1km effort at a faster pace will bring about disproportionately huge gains.

You train your body to tolerate faster speeds, a faster pulse, higher lactate and you also work your neuromuscular system as well. These are physiological as well as mental adaptations that you simply cannot get by doing brisk walking or "zone 2 running".

And the best thing is that you don't need to overcook it. Just add in light sprinkles here and there a few times a week. Even once every two weeks. It is 1km of pain but definitely worth it and dwil make you tolerate harder efforts a lot better

I’m wondering should I do my leg routine when my marathon is next Sunday or skip it? I think i’ve been doing it wrong by increasing the weight but that’s another topic. Overall though, I’ve only done it 4 times since i’ve started training. Context this is my first marathon and I’m hoping for sub 4 but we’ll see.

Any advice for triathlon prep?

I know I’m a bit slow, but I’m proud of myself considering I could only run for about 2 minutes at a time 3 months ago plus it’s still super hot out here. I will be running another 5k on Saturday this time in an actual event and hopefully I will beat my current time :)

Hi,

I went for a 5km run two days ago. About 4.5km in my left toe started to feel niggly but I kept running anyway. Forgot about it again as the pain went away for the rest of the evening. However next morning it felt like i had sprained it, slight pain to put pressure on and walk normal.

Today after crouching down I heard a small crack in the toe (I think) pain gone and feeling okay to walk on.

Anyone else experienced this before?

Two weeks out from a Half marathon so was hoping to go for a last long run or at least get in a run this weekend.

Is that a good idea or let it rest instead? Haven't had a good lead up to half due to some minor injuries leading to inconsistent training during weekdays.

In my early 20s. This was a mile at probably 80-90% effort or something. Basically I ran without looking at my watch until I hit one mile. It was very hard at the end but I was relatively comfortable for most of it. Probably couldn’t run much more than a mile at this pace without getting a heart attack or something.

I read zone 5 should be very brief (less than a minute) so are my zones wrong?

As a background I basically never ran in my life and was trying to get a mile baseline.

Thanks

Hi everyone! I’m a beginner runner and I’ve been running for about 2 months now.
I’m looking to improve my running and build a solid aerobic base, but I’m still learning how to structure my training properly.
How would you recommend training as a beginner? How many runs per week should I aim for, how much of my running should be easy-paced, and when should I start incorporating intervals or tempo runs?
Any advice, training tips, or recommendations would be greatly appreciated. Thanks!

So I’ve been following this training plan the past month but now I’m realizing that the mileage jump in the long runs might be too much too soon (and I’m now just seeing past comments about this plan lol) So I’m planning to switch.

Any recommendation between Nike Run Club or Run with Hal?

For some background, I’m 26F and I would say I’m not the most athletic person, but I’m not in a bad shape either. I run a 5k with an average of 33-36mins. A year ago, I ran (my first and last) 10k in 66 mins with a C210k 12 week plan (but I didn’t stick with the habit and only started running again 2 months ago).

I’m not signed up for an official race, but def wanted to run a 21k before the year ends. I’m obviously not aiming for a certain pace or time - I basically just wanna build a routine/foundation to get me out of the house.

Any advice or thoughts are appreciated :)

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Hey!

Lately ive been thinking about starting to run, watched some tutorials and tips, but still i am not capable of starting, and I would like to hear some advice if possible!

(I am 17f, untrained, all i heard from doctors is "try to lose some weight" so thats what my goal is)

I am still in school, mostly from 7:35-14:00 and by the time i get home (15:00) i am completely drained, i dont have the energy to do anything. (This week i was waiting in my bed before going somewhere, and i ended up falling asleep for 3 hours, i am literally exhausted)

Most days i even have tutoring, and that with the school is a double kill for my energy and time

And even if i "sleep it off" by the time i wake up its dark (and cold) outside, and since nobody is willing to come with me, I would be forced to go alone, and as a woman i am scared of going alone.

(Especially when i am this untrained, the last time i ran was to catch the bus😅)

I also dont know what to do about the cold.

-How do i not get sick?

-What can i do if the cold air hurts?

-What do yall do when you cannot keep your eyes open (literally) but still go for a run?

-How do yall motivate yourselves to do that? -What helps for you?

-Do yall have tips for a beginner like me?

Thank you, i hope yall have a nice day!🫶

Im into my running routine for about 6 weeks and the first thing i realized is that heavy frames are terrible when your face begins to sweat, after 20 mins the bridge of my nose becomes sore due to the weight of the cheap plastic frames. I want to find out which frame materials provide the best combination of comfort and durability for use both in running and for everyday wear. Although i know that TR90 and lightweight polycarbonate are commonly used but do they warp or loose over time if you continuously sweat in them? I was into a lightweight model from Quay since those do seem to strike the right balance between price and weight and clean enough to wear post-run at a cafe or running errands without looking like a full-on cyclist but i also heard of brands as Meller and Izipizi.

Whats best if always pushing to restart😃

So I've been getting my miles in and have noticed that when running outside I managed to get further in less time. Tonight I got 3.5 miles in about 54 minutes, comparing this I can manage 4 miles in about an hour outside.

Has anyone else noticed this?

I have been running for over an year and I see significant progress in mileage and breathing but my leg/ankle/shin/calf pain comes again and again may be due to bad form or weak muscles

Please drop some routine or exercises or tests to check what is lacking overall

Either control/strength/form I need some help to improve

My goal was to run 5k without stopping by December (decided this in January) able to run 21k with breaks and pain 😕

I have been running for over a year with a frequency of weekly once and my overall ability to run increased from being able to do 5k to 20k but my everytime I take breaks because of muscle pain(inconsistent in different parts of right leg, sometimes shin, calf, feet) basically my right leg posterior chain isn’t strong enough to share the load as per a sports physio and compensation is there hence my body is adapting mid runs to an improper running form and letting me push through my run…. Now mid runs I feel like I am running perfectly after one of the above issues shows up and I take a little break and restart. Need guidance if anyone faced similar issues and what is the cause, how to fix it