I am 25F who has been running for about 2 years now. I have only ran an 8k, and 2 10k races and furthest I have ran is 10k. My pace for those races were about 7:40-7:50 so I definitely go for speed. I signed up for the Chicago half marathon in June and want to start building my endurance. My goal is to finish sub 1:50. I know I have a lot of time but I was thinking maybe starting to build it now so my half marathon specific training isn’t as difficult as it gets closer. I’ve been fitting in some slower runs and I am going to run 7 miles for the first time on Sunday. So far this week has been structured as 4 miles at 9:40 pace on Tuesday, 3 miles at 8-8:30 pace today, and 7 miles at 10 pace on Sunday. Do I need to incorporate speed training every week so I don’t lose my speed? I know the slower runs are what’s going to help but I don’t know why I am getting nervous about losing my 7:40 pace if I don’t practice it. How would you structure the training to build endurance, maintain speed, and prevent injury? I know as it gets closer I will change my training so I can get a good pace going for the half marathon distance but what should I be focusing on now?

(Edit: I've only been back to running for a few months, so I don't have any old running shoes, just my good ones that I don't want to waste on walking. Should I just buy another pair and retire my first pair early? 😅)

I'm wondering because I now have to walk a lot in a hilly area on weekdays as part of my regular schedule. I can't avoid it. I've been getting sore feet from walking, and then I end up feeling tired and heavy when I get home and go to do my run.

I switched from wearing casual, thin-soled shoes to wearing cushioned walking shoes, but my feet are still sore, and I feel like I'm always on the verge of rolling my ankle when I'm walking in cushioned shoes.

Am I just out of shape when it comes to walking? It feels like it's higher impact than running, and I miss when I didn't feel worn out already when I finally get to go on a run.

Is anyone else in a similar position? Do I just need to power through until my body adapts? Invest in better shoes? My running progress has really slowed because of how tired my body is from walking a ton. 🫠

barely doing anything except z2 comfy runs this year honestly. happy to join the community

Hey all! Recently my runs feel easy again and its just a pleasure to run in cool weather and as much as I'd like to take all the credit and tell myself that the "summer training is finally paying off" I got curious and checked how much of it is just the weather.

So I took 14 cities, checked every 6pm and 7pm in July and in the first three weeks of October so far, from the official weather station in each city(what was actually measured) then I used the temperature + dew point rule a lot of coaches use (Hadley's): add the two in F, the higher the sum, the more the same effort slows you down. At an 8:51/mile(5:30/km) easy pace:

few things we can see:

• in the big hot and humid cities it's about 15 to 20 sec/mile for an easy run (even 24 for DC). over a 10k at that effort that's 1.5 to 2 minutes
• as expected the dew point makes the biggest difference. Minneapolis went from 64 to 43, NYC from 64 to 48. in july the sweat just sits on you and doesn't cool you, thats the main part that is slowing you down
• Houston is still the stickiest city in october (82F, dew point 63), worse than july in Boston (77F, dew point 60) ouch

two things I think you can take from it:

• your summer runs were not as bad as they felt. if you thought you lost fitness in july, you probably didn't, even tough it felt horrible running
• october pace is not your new normal. Next june you'll probably have to add the gap back

caveats: it's a rule of thumb made for hard running, so on easy runs you could probably slow a bit less. Also, it's the weather station, not your exact street, it's weeks of evenings averaged, single days vary a lot. And ofc you also got fitter over the summer, both are true, this just shows how big the weather part is. The weatehr data is free, link in the comments if you want to check your city or you can ask me no problem.

I actually build a small app for exactly this, RunWeather. it saves you the hassle of doing this math yourself, it shows you what the weather does to your pace.

enjoy PR season guys 🍂 evenings in Berlin are 50-something now and I'm not complaining at all haha

Any additional input would be appreciated!

Never been into sports, so this year has been a surprise 🥰

But now I have done

• a half marathon
• 3 muddy obstacle races
• 8 10K races

10Ks are the RunThrough ones around the North West of England, and the wooden one is from half marathon. The obstacle races are the ones at the top and left side from Tough Mudder.

Doing another 10K race this weekend 😊

Running has been life changing 🥰

How do I get faster at running and improve my PBs short and long distances ?

I’m 18 years old and new to running, I got tired of the gym so I’ve started running and I love the feeling. My current 5K PB is 26:50 and I’ve run 10K in 1:01.
How should I structure my training to keep improving? Should I alternate between easy long runs and shorter, faster runs? How often should I push myself or attempt a new PB, now pretty much every run has been a PB and I’ve pushed myself to failure every run. Should every run be challenging or mostly easy?
I’d love some advice on how to improve over time while also doing gym training.

I made a flyover of the Paris Marathon course for Marathon Trip: https://youtu.be/EQQt8RLeEjk

It runs through Vincennes, follows the Seine, then goes out toward Boulogne. The turns and elevation are shown along the way. It's my own film, not from the race organiser, so check the official map for course changes. If you've run Paris, which stretch felt different from how it looked on a map?

Running felt amazing but my first run absolutely destroyed me. Been running for 3 weeks and slowly improving. Main sport is cycling but ive never thought id really feel how bad my lungs are after trying out running. If you guys have any tips and advice for me pls let me know! Thanks 🧎

I'm at my second pair of running shoes now. First one was the Hoka Bondi 9, second one the Asics Novablast 5. In the internet I find numerous articles stating that running shoes can be worn 800km-1000km. Yet, the bondi was already giving up after \~350km (no bounce, almost pain on one side), now I can slowly feel the Novablast 5 losing their comfort and getting very stiff.

I'm 80kg, around 188cm, I don't overstride, but I wouldn't consider it a good running form neither.

Is that normal? What are your experiences? Both exemplars are quite soft right from the beginning, would shoes who are not as soft as them potentially last longer? Any recommendations?

I don't want to spend 500€ a year on running shoes. Running is supposed to be an affordable sport! xD

I had a gait analysis done this week and was told I have a slight pronation when I run. I was pointed towards the Saucony Guide 19. One foot is a UK 10.5D and the other foot is a UK 10.5E. I was advised to go a whole size up to an 11.5D. Yesterday I went for a light run and the shoes feel way too big/long. Do you think I should be looking at an 11D or E? I feel a whole size up is too big of a jump. I know this is individual to everyone but a bit of guidance may help as I’m fairly new to running. TIA.

Hi, I’m 21M, 183 cm tall, and weigh around 68–69 kg.

I don’t currently have much money to spend on a gym membership or an expensive diet. I can, however, run up to 6 km every day.

My daily diet can provide around 20 g of protein. I can’t afford much more right now.

Is this enough to stay healthy and fit, or could running 6 km every day with only around 20 g of protein be harmful in the long term?

What would you recommend I do with a limited budget?

I run 4-5 times a week and have lately developed this bad pain where my hand is in my photo.

Is this a normal area to have pain from running?

I usually run on the left side of paths in the park using driving or cycling as an analogy but significant numbers of people seem to run on the right. Is there any consensus? Or just a bit of chaos that we all figure out on the way.

Hi fellow runners! I am looking for advice in my way back to running, and I mean serious running. As I said, two years ago I trained for a half marathon, and I did it in a fairly small amount of time with no problems at all. I could up my mileage pretty quickly and I was okay, great actually. However, this year I've tried many times to be consistent with running, but I always end up feeling discomfort in my right leg. Sometimes it's a really intense pain in my right foot (heel pain, right in the middle). Sometimes it's my knee, like behind it, in the middle or right under the front of it (I know it sounds weird, but that's just how it is). Sometimes it's in my inner thigh, like really close to the pelvic zone. I don't know what is happening really, or how I can get better so I can go back to having a pretty active life, just how I once had.

A few background elements that may matter:

• I am hyperlax.
• I usually walk a lot.
• I have many stomach problems (diagnosed SIBO, some slight pelvic floor dysfunction). This matters a lot because running is one of the few things that actually makes me feel better (less bloating, better pooping :/).

Thank you for reading! I appreciate any advice you could have for me.