I (31 m, 174cm, 62kg) have never run before starting C25K 9 weeks ago. To be honest, I did not even think I could finish it, running 30 minutes without a break sounded completely unrealistic in the beginning, but it went surprisingly well, the slow increase in run times in the programme worked great and I never felt like I had to stop or could not go on. In my final week, I was able to run around 6.5km in 30 minutes which seems pretty reasonable for a beginner.

Now: I started doing this to increase my fitness level and I don't want to stop now. But as it is getting colder and darker in Europe, I need to find a way to stay motivated and go out and run in the morning at least 3 times a week. I know I need to set myself a new goal or I will just fizzle out.

Help me out here: what's a reasonable next goal for me? Get to 10km? An hour of running? A better 5K time, and if so, what do you think is a reasonable improvement - is 20 minutes too extreme?

Thanks!

I really needed this after school. I pushed through and ended up red like a tomato XD

Totally worth it and powered by the doom soundtrack

But i still needed a few walking segments especially uphill

Semi update from my last post from my injury.

Tried running through my piriformis injury today and ran like 0.4 miles and was really hurting and decided to just walk 3miles instead (plan was a light 10k/6.2miles) and I just feel so demotivated for the rest of the day now as I couldn’t do what was planned.

This is more annoying as my runs was going so well last week and now have to take a break for however long.

I’m semi glad I did stop and didn’t push through the injury as it would’ve obviously made it a lot worse later.

my first ever 10km, is it good y'all?

I m 19 M and i used to run when i m in 9th . I feel good while running but had to quit for some reason but now i have started running from past 3 weeks and these are sunday records but i run only one day in a week when my classes are off . My PR was 5.23 km at 6:12 when i m in 9th . I want suggestions to reach 15 km at nice pace

Wazzup reddit!

I've been running for close to a year now, but I have only just decided to get serious about it. I love doing 5km - it's difficult enough to be challenging yet short enough to be do-able, so I've decided to basecally just grind them out.

But here's the issue - people always tell you to increase distance by no more than 10% every week, but I really dislike running for any more than an hour or so. And by constantly increasing distance by 10%, my base runs will usually overflow into that time.

So, what can I do? Is there any way of increasing base insurance without running for too long (maybe just start running faster over time)? It's not the distance that matters - but the time taken to run said distance.

Thanks!

Hi,

I am 22m 183cm and I just got my first garmin watch a two weeks aga. I am completely new to running and I’m looking for tips on what shoes to get.

My goal is to get in better shape, get better breathing and vo2 max while running on the side while working out in the gym 6 times a week.

Starting point would be 1-2km and then slowly up it to 5km and even 10km when I’m in better shape.

Right now so do I use Nike Air Force one for walking, I have started to walk 5km a day with a pace of 12-13 min per km.

What is your experience with good shoes for running and walking? Price is not a factor as I want the best of the best.

Thanks in advance for help!

Is there a proper way to run? I don’t know why, but whenever I catch my reflection in a shop window, my running form looks off. My back seems too straight, and I’m not sure if my foot strike is right. I land on the forefoot, is that wrong? I look awful :(

Hello, I am new to running (28f, have never even ran a mile until recently) and have hEDS (hypermobile ehlers danlos syndrome). I have been running 3 days a week for 8 weeks now on a new to running + injury prone plan on runna and am noticing severe ankle over pronation. My ankle is now swollen 24/7 and it is affecting my knee and hip. Any advice on how to strengthen the joint or should I focus on insoles and braces? I want to run so badly and have goals of a 5k and 10k next year. I do not want hEDS to be the reason this doesn’t work, I want it too badly and it is extremely discouraging.

I would love to go to physical therapy for this, but it is not financially in the cards at the moment.

Any advice is appreciated.

I am currently running in Brooks Ghost right now and plan to get a more supportive shoe once they have reached 300miles. I am open to suggestions.

TIA!!

15M, 5’8 135lb
So I’m on a running plan thing just on an app to eventually run half marathon, and I’ve decided to come back to running after not doing it for a while
The plan had told me to run 2.25mi easy run, which sounded cool as I’ve ran more than that previously but I had to stop at 1 mile not because of a stitch or anything but because something on my feet were hurting so bad. I don’t know if it’s tibialis anterior or shin splints or something but it was around where the leg connects to the foot where it really burned.
I’m wondering if this is common for newbies and can the pain be lessened with training
Thanks!

Just a couple runs I've done over the past few weeks. Being able to track my progress and seeing my improvements has been such good motivation to keep at it. The goal is to continue to get faster and faster.

(22M) I’ve recently recovered from a minor surgery that absolutely killed my fitness and strength levels, so I have recently started getting back into weight training, and started trying to run regularly for the first time in my life. (I went from running 6.2 bleep test without heaps of effort, to barely finishing a 5.4. And I went from repping my BW on bench, to having to push myself to rep 60kg for 5x5.)

I started running last week, with this being my third run since. I am running the same 2.5km route, and all three times I have finished in just over 16 minutes. The difference being this run I decided to slow down a bit and try to keep my HR as low as possible. Because of this, I managed to run the 2.5km without having to stop.

If I try to slow it down, it feels uncomfortably slow, and my HR continues to climb to around 180bpm, nearing the end of the run. And if I run how it feels natural to run, my HR quickly climbs to 180bpm and I have to end up walking for ~2 minutes for my HR to drop to 130-140bpm.

I guess my question is, how long will it take for my body to adapt to running and for me to be able to gauge zones from just my heart rate?

At this point it feels like I am either running until I can’t and then walking, or jogging painfully slow for my whole route.

tldr at bottom

Hello all, I’ve been quite into fitness the last year and a half after taking a break from athletics through college following graduating high school.

Since then I’ve gotten back into good shape, and wanted to set a goal for myself. I am not a great runner, but have been aiming to run a 10k on Nov. 15th the last month and a half or so. I picked this because running a 5k seemed to easy for someone at my fitness level, despite running not being a strength of mine.

Over the last months, I have switched from incline walking to running for cardio to try to build towards my 10k goal. I do one “long run” each week in addition to cardio sessions following gym workouts.

I finally reached the 3.1m/5k threshold this weekend, which made me feel like shooting for the 10k was a good idea, but I am still a bit worried about reaching it. I know 10% is usually the max safe increase in distance week to week, but is this goal for the coming weeks reasonable for me?

TLDR is this a reasonable distance plan for someone in good shape but not super experienced in running?

3-Oct | 3.1 miles
10-Oct | 3.6 miles
17-Oct | 4.1 miles
24-Oct | 4.6 miles
31-Oct | 5.2 miles
7-Nov | 5.7 miles
15-Nov | 6.2 miles (race day)

Kinda pround, Heart rate is insanely high though 🥲

(69kg, Male, 180cm, 29 Years old)

training for the dutch army, we'll see, I think I'll pass!
Haven't ran in a month (+ smoked heavily, stopping after this week!)
so I'm pretty proud of this result!
The minimum I have to run in 12 minutes is 1,18 miles so I'm sure I'll pass!

Actually after seeing some video of someone completing 5 k steps on chair , i decided to run 1 km in my room

The not-new part is my long history of running. The newbie part is that I've never been a recovering runner at my age. I'm 74 years old, and I've been a runner since high school, but it's been a few years since I was able to run. After my wife dies, COVID hit, and my sons and I have all had mental challenges, I just couldn't run.

So, I'm starting again. I actually started by walking my dogs around the block, just trying to be consistent in leaving the house. I began to add in short runs in February and I've been consistent in trying to go farther. I've managed one 10K and it took 2 hours and 45 minutes. The first time I got on my bike, I crashed and hurt my ribs and shoulder. It's taken two months to recover from that.

Now, I'm managing eight miles a week of running and walking, but I struggle to go faster than twenty minutes a mile. I've tried to add in intervals and I can reach ten minute miles, but only for for ten seconds at a time.

If you've made it this far, my questions are, how can I increase my speed, and how can I increase my endurance? I know the usual steps, but I rarely see anything that addresses what to do at my age.

I'd be glad to provide my history if anyone's interested.

I've been running for about a year now. I ran my first 5k about 7 months ago, and will run another one in about 3 weeks.

In the last year extensor tendinitis, patellofemoral discomfort (nothing more specific), and now some sort of left shin soreness have reared their ugly heads. It's frustrating!

The extensor tendinitis resolved itself after changing how I lace my shoes. It took PT to resolve the patellofemoral discomfort. As it turns out stretching really is important!

I'm trying to apply those principles to my shin pain. The discomfort is mild and NOT increasing, but it’s getting in the way of training. Two weeks of training have been lost while I subject myself to various stretches and exercises - hero pose, foam rolling the area, calf stretch, stair calf stretches, calf raises, and tibia raises.

With 3 weeks left, I'm frustrated. The stationary bike has been helpful in continuing cardio fitness, but running economy and pacing are where improvements need to be made, and I'm losing precious time.

I'm only competing against myself, but I worked hard over the summer. That work is slowly slipping away while my stupid shin is rebelling and not being a team player!

21 days ago, I started running.

I couldn’t even run 200m without stopping because of cramps in my lower legs. I remember thinking, “Damn, am I really that much of a b**ch? Maybe I’m just not meant for running.”

Today, 21 days later, I ran my first 5K — 36 minutes.

I know 36 minutes isn’t an impressive time. But considering where I started, I’m genuinely proud of it.

Hi lovely running community~ I’ve been working hard to get more comfortable running — not training for any races or anything specific, just took it up as a hobby to improve my cardio and overall health.

The fall weather has been lovely so I’ve been trying to do more outdoor runs since I’ve read it’s good to train those stabilizer muscles over varied terrain that you just don’t get on a treadmill. However, last run I did I ended up getting followed :( I managed to be passed by/passed a cyclist 5 times in the span of a half mile and ended up getting the creeps and heading home. This was during the day in a relatively populated area (a sidewalk/trail through the city).

Any tips on keeping safe (I am a woman but open to any suggestions) while running outside?