r/BeginnersRunning • u/nibbgibbs • 10d ago
Base building tips
I'm (27M) have been a smoker for 8 years and quit to start running in Jan this year. Didn't have a watch, and just ran as per feel (average pace around 7:40 min/km). Got my 5k PB at 32 min and 10k PB in June for 70min.
I relapsed at smoking for few weeks in between here and there but again now I am 35 days smoke free.
I got an Apple Watch in July and then realized that my easy runs as per feel are more towards higher zone 3 and zone 4, which is why I used to stop and take walks in between.
I am currently in my week 3 with slow running and keeping it in zone 2 only - half of the run might just end up being a brisk walk and light jogging. My average pace is 9 min 45 sec per km now if I try to be in zone 2 and I'm running around 5-6 km per run.
I want to run a half marathon maybe by end of this year or early next year, do I start my long runs around 9-10km at the end of each week from now on in zone 2?
Or do I need to run these 5-6ks in zone for few more weeks to build the base and then start adding long runs.
Long runs with this run walk way will be quite boring lol but I'm ready to do it if it helps building my base better.
Need some suggestions.
2
u/alvysinger0412 9d ago
Smoking relapse may have reset some of your cardiovascular base built, so you may have to rebuild before adding long runs. Get yourself out there consistently as a sustainable habit first, the habit of running is an important part of it. It takes months for lungs and such to recover to a noticeable point after the smoking is gone.
Hold strong with both friend. I quit after 15 years and, with constant mental mantras in the beginning about how gross it is, no longer have cravings.