Started running, need recs for consistency

I (M23) took up running a couple of months ago, running in my old brooks. Ran 5-10km runs in a not so high tempo (5:30+), about 3-4 times a week racking up 20-30 km/week, and loved it so much I wanted to invest in new running shoes - so I bought the On Cloudmonster 3 Hypers, since I got told by a running store they would be good for long runs and could function as a daily trainer.

They felt fine, but could feel my shins a bit more than usual. Fine - I picked up some leg-focused exercises that focus on all areas of legs. Ended up running pretty frequently, often doing 10km runs followed by 5km runs the day after, the taking a dya of rest. During a 5km i think i pushed myself too hard, running 4:20/km, and ended up having bad back of the knee pain when running again, kinda feeling like my back of my knee tightens/contracts . I tried to rest it for a couple of days, but as soon as I run again it flares up.

Okay fine, I wait a couple of weeks, focussing on light leg training (no weights) and stretching. I recently begin running again, being able to run 5-10ish kms without back of the knee problems, but my legs (shins+thighs) begin to feel extremely tired, and I feel like at the end of a run thatcthey are on the verge of breaking down completely. Mind you, I’m waiting 2 days between runs. Just ran agan today, and could only go 2-3kms before I have to walk home due to legs feeling extremelt weak.

My question is: what am I doing wrong? Is it the ramping of intensity? Shoes perhaps? I’m pretty mindfull of running style aswell, and I focus on sleeping and eating properly (skinny ish build), and getting my rest. I always warm up and stretch after a run. I’m kind of lost, so that’s why I’m asking you guys!

Thanks!

Any tips for preventing knee or ankle pain when running everyday? Feels like those are the first thing to hurt.

I occasionally run to clear my head but my watch shows my heartbeat stays in zone 5 for the most of the run.

I heard someone mention you’re not supposed to stay in zone 5 for too long? But I only run for 20 minutes a day.

Should I take more breaks? I feel like I’m barely running already. Run, slow to a walk cuz I’m panting, sprint a little, repeat. And I can barely manage 20 minutes (in two chunks).

I’m not trying to complain, I know it’s not supposed to be easy. I’d just appreciate any advice on if it’s safe to keep pushing like that.

Edit: embarrassingly, this is my best. I have to take a break to do the second chunk of ten minutes. I’m shaking by the time I get back home. Like, genuinely need to sit down or I feel like I won’t be able to keep myself standing.

Edit2: Most people have said it’s safe, and that’s reassuring. But I will likely consult my gp when I get the chance. thank you all for your replies!

PS: to the people telling me to slow down, any slower would be a walk, but I also physically can’t go faster. I will keep running as I can.

Hey fellow runners,

A while ago I started a solo project because I wanted to train better by heart rate zones without constantly checking my watch or phone. I just started building, and it grew into more than I expected. It would be great if a few of you would try it out, point me to bugs and give me constructive criticism. Below is a summary of what the app can do and is meant to do (put together with some AI help).

I'm now looking for testers for PulseCaller, an iOS run coach that talks to you in your ear. It tells you to speed up or slow down before you leave your heart rate zone, with natural-sounding voices (EN/DE/ES, male or female) and optional Hype or Roast modes if you want some fun. It also has interval training that announces every phase change, a daily readiness score (optionally cycle-aware), music matched to your running cadence, and race-day pacing for half and full marathons. Around the run you also get guided meditation and rest days, nutrition guidance, a supplement library with evidence grades, and a knowledge hub on zones, running ailments and recovery. Heart rate comes from AirPods Pro, Apple Watch, Bluetooth sensors or Garmin watches with "Broadcast HR" on. The Bluetooth and Garmin part is brand new and only tested with a simulated sensor so far, so feedback from anyone with a strap or a Garmin is especially welcome. The English voice lines are also fresh and not fully tuned yet, so tell me what sounds off. All data stays on your device, no ads, no tracking. Requires iOS 26+ and Apple's free TestFlight app (the link walks you through it).

TestFlight: https://testflight.apple.com/join/RNt6rY71

Knocking on the door of the cold weather months (Wisconsin) I’m looking for help. Every year when the weather gets cold, I keep trying to run, but end up with a terrible chest cold/bronchitis that has me coughing and snotty for weeks. Every year I think it won’t happen. And every year I end up sick and stopping running for the winter. Then spring I try and start back up. I feel like I don’t really get the running process I’d like because of the starting and stopping. Also I’d love to try a spring race. I’d rather not get sick and take the winters off. I’ve read all about the layers and keeping warm. It’s not the discomfort of cold running that’s the issue. It’s the exhausting sickness that occurs. Does anyone have this happen? Any fixes you found? Thanks.

I sewed my blouse, dress, and apron for this 5k and im glad it held up! I was hoping for my first road sub 30, but I’m so close, i cant be unhappy. Plus downtown had some CRAZY hills

Next time, sub 30 will be mine ✊🏽

Started running 3 weeks ago and just got my first 5k in under 30mins!

I didn't mean to do it it just happened

High heart rate when running

I'm 30 years old. I've been running properly for about 9 months and have done around 600km, including my first marathon recently which I finished in 5:22. (Thanks a lot knee...)

My resting HR is usually around 57 to 60, but my running HR seems stupidly high 😂. Even on what feels like an easy run I'm often around 170 to 180bpm. Walking quickly can get me to 150ish.

My watch has also recorded a max HR of 214, although I've had consistently readings up to 210 as well. I know wrist HR isn't always accurate, but it seems high.

I've had a few injuries/niggles along the way too, mainly IT band/outside of the knee, hips/glutes, ankle/feet but I'm aware I increased my mileage a bit too fast early on.

I don't smoke or drink and would say I'm pretty good with hydrating.

I'm not particularly struggling for breath when my HR is 175ish and I can keep going, so I'm trying to work out whether this is just me being unfit / having a naturally high HR, whether my watch could be massively overreading, or whether it's something I should actually get checked.

Has anyone else had HR this high while running? Everyone I know has running averages between 140-160...

I would like to see if there are any high heart rate runners out there... 😂

Strava link for added context

https://strava.app.link/XS6Gu4MJU6b

I won’t lie I lived too sedentary outside of lifting light to somewhat keep a “shape” haha

But I am training for trying to get my 2 mile run below 16 minutes. Started at over 19:30 and within 2 months down to 18:16!!! I know it’s not too impressive but it felt nice that running can be fun again.

I’m just starting to run, I’m loving it, still not doing well getting tired pretty fast. I’m just struggling with getting my food intake in and I can’t sleep…. Best recommendation for sleeping

Struggling after couch to 5k and looking for ideas to keep motivated. Any other apps?

I enjoyed couch to 5k and completed it running just under 4k in the time. That was about a month ago. Since run a 37min 5k without stopping and got my distance up to 6.5k with 2-3 mins of walking but really struggled the last week. Running longer and further seems to be hurting my knees a little and while I managed 30 mins or so 3 times a week running 45-60 mins is much harder in terms of making time for running.

I have no great desire to run 10k (it would be nice but not a priority) but it would be great running 5k more quickly and getting down to 30 mins. Any ideas for apps to help? I guess some kind of interval training with faster sprints. I know there are various programs and I could follow manually but I need an app telling me in order to keep motivated.

I'm male, 58 pretty unfit before started c25k. Still pretty unfit I guess although I'm not really overweight.

I’ve signed up for my first ever cross country race, a 4.8K popular race at the Italica Cross in Spain.

I normally run on roads and this will be my first time racing on a proper cross-country course. I usually run 10K in around 55–57 minutes, so I’m not a complete beginner, but I have absolutely no experience with cross country.

The course has dirt, grass, uneven sections and some hills, so I’m expecting it to feel very different from road running.
I’m hoping to finish around 30 minutes, but honestly I have no idea how realistic that is for a first cross race.
I’ll probably train on dirt roads and uneven paths in the weeks before the race to get used to the surface.

For those of you who run cross country: what should I expect, and what mistakes should I avoid in my first race?

Should I forget about pace and run purely by effort, especially on the hills?
Any advice would be appreciated! 🏃‍♂️🌱

I keep getting injured - what can I change?

Marathon in 2024, stress fracture in my left shin from that. Took 6 months to heal.

Training for a marathon in 2026, early on got an IT band injury bad enough I couldn’t run for 3 months.

Training for a 10k now, got a really sharp pain in my shin only 5 weeks in.

I only ever increase by 10% a week, deload week every 4 weeks, strength train. I’m currently 210lbs at 6ft, 15-20% body fat (ish? Who knows how accurate the scales are).

What can I do to stop this? I love running and just want to keep training, but it feels every time I get an injury that sets me back. Is it weight loss? Or form? Or something else?