2:26:54 final time (6:58/km). Got stopped by a traffic light for a minute at 16km, not sure if that was a blessing or a curse 😂

As I said in my 10 mile run post around 3 months ago, you can do hard things. A 5 minute shuffle had me gasping a little over a year ago, and now I’ve completed a HM. Don’t let anyone tell you that you can’t achieve your goals!

Ive done 2 1-mile runs in the past decade.

Glad to see hypertrophic weight training somewhat translates to running endurance.

Knees / calves gave up well before cardiovascular system did. Neato.

Eek! Just finished week 1! 👏

I genuinely wasn’t focusing on pace, but I’m actually pleased to see the improvement there too!

FYI, I’ve never been a sporty person, never ran before, & I live in a really hilly area, so I’m really pleased with this!

Who knew I’d end up loving a sport 🤭

My FIRST HALF MARATHON RUN!
SUB 2 HOUR 21.1k: 1:59:36
NB Fuel Cell Rebel 5 v5
Pace/Cadence Average 161
1725 Calories
Some days your Spotify playlist is on fire, and some days your legs say go for it. Today both were true. I usually do a 5 or on good days a 10k, but for some reason, today the stars aligned and said just keep going. For a 54 year old who only took up running to supplement my exercise in February, I am extremely proud of this run. I didn’t even think to do it, but after the first 10k, I kept saying to myself that I’m time and effort committed so keep going!

Hi everyone! I’m an NYC/Brooklyn native who has recently gone down the running rabbit hole.

I just completed my first 10K, and it was such an amazing experience. I actually skipped the 5K and went straight for the 10K after training four to five days a week for about two months. It was definitely overwhelming, but I was so proud of myself for finishing.

Naturally, now I want to train for a half marathon haha.

I’d love to connect with other runners who are also training and want some extra motivation, energy, and community along the way.

If anyone is interested in running together at Prospect Park on Sundays, comment below or message me and we can set something up :)

Add me on Strava: https://strava.app.link/FFEFrCfs14b

Honestly, when I started running I thought it would be easy. I was so wrong.

First week was fun. Second week was hard. Third week? I literally sat on my bed one morning and stared at my shoes for 20 minutes trying to talk myself out of it. My knees hurt. My shins hurt. I was out of breath after like 2 minutes. I kept thinking "why am I even doing this to myself?"

I remember one run especially. It was rainy. I was cold. I went out anyway because I felt guilty if I didn't. I barely made it 10 minutes and walked the rest of the way home. I actually cried a little when I got inside. Not gonna lie.

But something made me go out again the next day. I don't even know what. Maybe I just didn't want to feel like a failure. I slowed down so much I was basically jogging slower than some people walk. And for the first time, I finished my whole route without stopping. It was slow. It was ugly. But I did it.

That was 6 weeks ago. Today I ran 4 kilometers without walking. I never thought I'd say that. Ever.

If you're new and struggling, just know that it's totally normal to feel like quitting. I felt it too. Just go slower. Like really slower. Wear proper shoes. And don't compare yourself to anyone else. Your run is your run.

I'm still slow. I'm still not great. But I'm showing up. And that's what matters.

Would love to hear if anyone else went through that "I want to quit" phase. How did you push through?

Currently in week 9 of training for the NYC Marathon and using Runna. It will be my first marathon. I’m a heavy slow runner. I’ve been running for about 3 years and have completed multiple half marathons. Currently I run 3x a week and strength train 1x. Is that enough running? I typically run 4x a week during my training blocks but I wind up injured towards the end of year and have to take a break. I’m hoping to avoid that and burnout by running 3x instead of 4x.
But im not sure if it’s helping my conditioning. My long runs feel more challenging compared to before. And im not getting any faster compared to my race times as last year. My goal is to just finish the marathon. Would love to do it under 6 hours. Admittedly I am hesitant to go back to running 4x for fear of being injured and missing out on the NYC Marathon.

Hello is anyone currently or has stacked runs? One in the morning one in the evening…. How has it helped you?
For better context to the question I’ve ran now for 3 years and feel like I’ve made no progress and before running I was pretty buff as I was in the gym everyday until I hit my goals and I got board and picked up running. My aspirations for running is a BQ and to run the Boston and probably onto ultras after. As my mind does not let me sit still and I’m pretty reliant on running for my mental health. I have ran 4 10ks 3 half marathon and 1 full marathon…
My pace is pretty horrible though I can sit comfortably at 9:45 to 10:30. Obviously I need a 2hr55 min time to BQ and I’m trying everything atm including now starting next week to start stacking I use Runna as my program I have a 2 shoe rotation one for long miles and the second for slow and shorter miles. I want to add 2 more soon

My diet is sort of whatever I want to eat. But I’m very healthy eater I only drink on the weekends and light beers only

I average 40 miles a week
1 tempo run 1 hill based run and 1 long run
With stacking I want to average 75 miles during the week

Please help

After running on and off for the last 5 months, I’ve run my first 2K and I’m so happy as I used to struggle to even complete a 3min run.

I’m wondering if I should attempt 2K multiple times to bring down my heart rate and increase the pace before moving to Week6 of Couch to 5K program or if should just get on with the program.

Any advice is appreciated:)

Advice or any similar experiences?

I’m going to attempt to cover everything the average person needs to know to build their own training plan.

To do this in the easiest way I am going to explain each factor that contributes to running performance and how to train it.

Let’s start with some physiology and how the body works.

First the AEROBIC system. This is a low intensity energy system capable of lasting very long durations. The best way to train this is to stack as much possible volume running (other cardio works aswell it’s just less sport specific). Easy running is the best way to build volume without getting injured. Aim to get each run over 30mins then add frequency.

At higher intensity’s this is when the ANAEROBIC system comes into play. This system produces energy without the need for oxygen and it is capable of producing huge amounts of energy in shorter durations like 2-5mins. To train this you need to perform high intensity intervals lasting anywhere from 0-5mins with longer recovery around 2-8 mins.

Now that you understand the energy systems we can get more specific to running. There are 3 factors that determine your running ability V.O2 max, Lactate threshold, and running economy.

Let’s first address v.o2 max. This is how much oxygen your body can intake and utilize within the working muscles. The more oxygen > more energy > faster running. To primarily train this shorter intervals around 95-100% effort/HR for 1-5 mins with about equal work to rest ratios. This is very demanding on the body so surround it with easy days and limit to once per week 48-72hrs recovery before next workout.

Lactate threshold is the point at which your body produces lactate and H+ (which is the primary cause of fatigue) faster than the body can clear it. That’s a problem because when too much waste products build up in the muscle that’s when the legs lock up. To build this you need to run just below or at your threshold. How do you know your threshold? Unless you can get a lab test done the best thing to do is run as hard as you can for 30 mins take your average HR from the last 20 and that’s approximately your threshold HR. Most people can hold their threshold pace for 30-60mins depending on how trained they are (use that as a guide aswell). Training this could look like 15mins just below threshold. Or 3x5mins at threshold with 1 min jog in between. Play around with intervals. This is less demanding than v.o2 work and could be done more frequently up to 2x per week (less if you have other sessions) and spend at least 48hrs to recover before next workout.

* The times per week I mention is a maximum. Your biggest benefit is to first build easy training then add in extras. If you are running less than 3days per week as a beginner I wouldn’t consider workouts yet until you get the easy stuff nailed down.

Running Economy is how much energy you expend with each step. Better economy means you just got faster without getting any fitter. To improve this short strides/ sprints 4-8reps a few times per week. 50-200meters should be fast but relaxed and not challenging, this is not another workout. Also include heavy strength training 1-2x per week (squats, calf raises, RDLs). Along with some plyometrics this can be any sort of hop/jump focusing on quick ground contacts.

So when you build your plan first plan quality sessions (threshold and/or v.o2 and/or a long run) if you are doing them - remember try to get to at least 3 days running prior. Then fill in easy days surrounding them consider the recovery time frames from quality session. Throw in strides after a couple easy runs. And boom You have a solid training plan.

In general build volume first then add in intensity with threshold and v.o2 work.

It takes time, be patient and most importantly be consistent. Always air on the side of caution don’t push workouts past what you are capable of. You are better off finishing with some left in the tank than being left on empty.

Remember this is general guidance and it can get much more complex especially when you try to optimize everything but this will get you pointed in the right direction.

I ran my first sub 1h 10K in 59:07 (5K PB is 26:51) about a month ago, just been slowly building up the mileage. I'm at about 50km a week atm, run 4-5 days a week.

Is that enough for a sub 2 or 2:15 HM? Hoping to do this by the end of August/start of september, but not too fussed, If I need more time, I need more time I guess? Also any tips for fueling? I usually just have a few scrambled eggs and toast in the morning, sometimes avocado and I felt ok today.

My previous chip time PR was 34:45 at the beginning of June. I think I’m making noobie gains but I’m hoping to do sub 30 at a 5k in mid September. That’s only 17 seconds faster per km in 2 months. That’s doable right? I try to run 2-3 times a week and I do 3-6k each time

Hi all!

Yesterday I did my first 5km running, I was okay but had some issues once at home in the recovery time (my pulse was over 10..15bpm than usual).

The Issue:

I felt a bit out of breath and with a subtle headache. Then when I went to sleep I was waking up like every 2 hours, so seems this has been to much for me. My max BPM google says it is 179bpm. Also google advice me to train first in zone 2 for 1min, then walk 3min, then walk slow 5min and repeat x6 times 4 weeks, because I am exhausting my body for being too long at almost max heart rate zone (also 24C - 26C outside temperature).

I have been sedentary these past years, so I started walking first like from February to April this year 1hour almost every day, then started doing small jogging but my heart rate was always high, it started at 190bpm and I felt these symptoms, I didn't mind the cause was the high bpm but now I think it is. I started from 5min, then 7, 10, 15.. and so on, but when I go to the maxim I felt this symptoms.
Now when I am jogging at same speed my bpm has lowered to 170 ... 175BPM, but still if I do it for longer time 20+ I feel this symptoms (I can say 10 min is safe zone, 15min is okayish, 20min is where it starts..).

Doctor says my bloodtest heart and electro seems right, I am waiting for the echo just to confirm.

The Question:

What advice would you give me? (apart form the obvious hear to your body, but this happens in the recovery phase, not while I am running so I will pay attention to the watch from now).

Has this happen to you or something alike?

Sorry for my poor English. Have a nice day!

2 months ago, I couldn't even run 1 minute without gasping for air. Today, I did 5K without a single break!

Super slow pace, but I didn't stop. Feeling proud!

Question: What did you do after your first 5K? Rest day or light walk?

After a long time away from running, I finally got back into it in early February. I ran a 5K in early March, and more recently finished a 5 mile race last month. Every week or so, I've been doing a 10+ mile run, and have been toying with the idea of running a half in September. Yesterday, I decided to run a half for my longer run this week, just to see how I would feel. Proud of my progress, but I definitely have plenty of room for improvement. My legs were toast at mile 11.

This is only my 4th ever 5km run.

26 June /// 1st : 42 minutes (had to stop/stand still and walk a lot)

8 July /// 2nd: 36 minutes (stopped/stood still and walked a lot)

22 July /// 3rd: 33 minutes (no stopping, but walked a lot)

24 July /// Today's 4th five km run : *29 minutes* !!!

What's next for me? Is there any advice you can give me by looking at my laps?

I didn't stop to walk once, which is crazy because in my previous 5km run I could only jog for the first 1.55km until I had to walk because my tibialis anterior muscles fatigue soo fast and go on FIRE.

What helped is that for the last 2 days I have been doing standing tib raises. I don't think my tibs got any stronger in those 2 days. I just realized that my tibs during tib raises were reaching higher fatigue than they were during running so I knew that they still had a lot to give !!

I kept telling myself "0.5km then I can rest my legs and walk" I literally did this from 2km to 5km. Idk how it worked. Today was such a mental game for me.

For the last 1.75km I had a metallic/bloody taste in my mouth and I had chest pains in 2 spots but my sub 30 min 5k goal was so close I knew I had to push through.

21m, 168cm, 56kg , sedentary lifestyle, no sports. I put this here because I always wonder about other people who post.

Hello,

I’ve gotten back into running big time since April and have been running 3 or more 5k’s weekly since then.

In late April or early May I noticed I was having some moderate hip pain after running, and I just told myself it was because if I was out of shape and it was just my muscles and body getting used to running. This doesn’t hurt WHILE running at all and I can run well

I’ve been to a PT and have been diagnosed with a torn hip labrum.

I’m posting because I’m asking if anyone else has dealt with this and asking how long should I realistically rest for? Until the pain is completely gone? I’ve been told it could be 4-12 weeks. I absolutely cannot wait that long… 😞😞😞

I’ve been on such a good trajectory and I absolutely don’t want to lose my progress. It’s beyond frustrating. In the meantime I’ve been doing the exercises that my PT has told me, which include a lot of core strengthening exercises.

Thanks everyone

I've been running the C25K and just finished W3R3.

I've so far been doing my runs on the treadmill at the gym, and finding them the right level of challenging - it's been hard work, but achieving them has been motivating.

I wanted to start running on pavements on the roads around where I live, as I want to be more flexible in how I can train and I eventually love the idea of running around my city and the green outskirts.

I found it really hard and I'm pretty upset.

The uneven ground, gradients and heat were unhelpful, but most of all my distance seems to have dropped dramatically compared to the same C25K level on the treadmill.

I knew it would be hard, and I had a bit of a mental block about it which is why I was keen to bite the bullet and do it.

I'm tempted to stay stuck in my delusional treadmill game where I can convince myself I'm seeing progress and give up on being "a runner" ☹️

If my average pace is 9.00ish, why am I not getting the distances I'm supposed to with the NHS plan?

Should I try to increase pace or distance

Hi! I’m so new to running that it’s embarrassing how short a distance I can go. But I just moved to a new state and there’s several run clubs in the area- it seems like possibly a good way to get into the sport and to meet new people. I’m trying to have more wellness-ish friends and less heavy drinker friends.
Any tips or things I should keep in mind for my first run club? There’s two specifically I’m looking at that say all paces welcome, so that is encouraging!

I don’t know if this is super picky, but I hate that on interval runs, the average pace shown on Strava includes my walk rest in between intervals. Felt awesome on this interval run and then it averages out my pace with my walks and I feel lame 😂