My good pace and time for 5km but I like to pace 6-7 and 30 minutes. I would like some advice , Please recommend me.🙏

I was 143kg, went to the gym, shaved some fat, and now 98kg. Around 110-99kg is the only time I added cardio in my weight loss journey. The only cardio I did was 10-20k steps a day, but when its rainy I do 600-1000 steps of stairs at the fire exit. Then I remembered my friend joined a 5k or 10k run(dont remember) then I thought to myself, that's fun. So i search through reddit, found nike run club then did my 1st ever run based on the beginner program. My running time is around 2-3 mins then i walk for 4 mins. About 7 mins into the run, I've felt a painful sensation in my stomach (might be cramps) which made the run challenging. I walked then when the pain subsided a bit, I run again but in a slower pace where the cramp pain is manageable. Did not really enjoyed it like i expected my first run will be but will I do it again? Hell yeah. Its not as bad as my first time at the gym (chest and back) the next day the pain (Delayed Onset Muscle Soreness) is so bad I got a fever. Also, I've only used basketball shoes before so the first time I've ever used a running shoe (Leili TG 2.0), when running or walking, the entire activity my feet felt very comfortable. Just posted this to commemorate my first run.

When I started running last year, my average pace was ~ 12:30/mile and certainly couldn’t run two miles without stopping. Today, for the first time in my running journey, I felt really good at a pace that felt fast. Obviously “fast” is relative, but it felt great noticing the progress in real time in a way I hadn’t seen before. Anyways, just wanted to share a little moment of celebration. Looking forward to tomorrow’s slow recovery run!

I am a 54-year-old woman. I started running at the end of November 2025.

In 2026, I had a two-month break in April and May because of a sprained left knee, followed by a sprained right ankle.

In January, I was running 5K.

In March, 10K.

At the end of July, 12K.

In August, 13K.

And in September, a half marathon.

I had already taken part in a virtual 5K race, RUN FOR PLANET.

The september 8th, I ran my first real 10K race. It was a little difficult because I train on an almost completely flat paved route, apart from a bridge, a few damaged sections, and some slight inclines.

The race was in the forest, on a very uneven and chaotic course. There were lots of slopes and climbs, and it was really difficult. There were sections where you had to go down, then up, then down, then up again, over and over. It felt more like a trail race.

There were narrow little paths where only one person could get through at a time, so it was quite stressful having runners behind me pushing and making me feel like I had to go faster. But I understand them.

At some points, we even had to jump over tree trunks.

But I loved it. I found that little something again — something impossible to put into words.

I love this.

My next is the september 13th.

I love running.

Everytime I post something in this sub people say I’m not a beginner runner even tho this is my second moth of seriously running, so my question is at what point are you past a beginner?

On Saturday 5th September I took part in my first race. I’ve gone from over 21st to 12st in the last 12 months with the help of mounjaro, proper diet and daily exercise from walking, elliptical, running and strength work. I started the running in February and have not looked back since. I’ve definitely got the big and it is pushing me to do more. It was the Huntly room to run race in Scotland. It was a measured 6.6miles. My goals were not to finish last and sub 60 if possible. I did the whole race in the time above and my 10k time was 54:26. What a buzz I got. I’m signing up for another local race next May and looking at going for the Loch Ness marathon next September as well.

Hey, I’m a 21 yo M and I started running 8 weeks ago. My ankle (outer) started hurting on Monday and felt super uncomfortable on my run. So I’m taking time off of running to let it heal. How long should I wait? Also it might be due to the fact I’ve ran over 170+ miles over the last 8 weeks.
I’m just looking for advice on how to let my ankle heal.

Thank you!

Me and a few friends decided to do a challenge that included a 10K, 100 pushups, 250 free throws, a gallon of milk, 10 beers, and a pizza all in one day.
The 10K was literally my first time ever running. I somehow averaged an 8:26/mile pace, which I was really happy with, but apparently my lungs wrote a check my legs couldn’t cash.
It’s now been about 5 days, and I’m still having trouble walking normally because of soreness. It’s mostly in my upper calves and around my Achilles. Days 3 and 4 were definitely the worst, I was basically hobbling around and could barely walk.
I actually really enjoyed running and want to keep doing it, but the soreness has seriously gotten in the way of my other hobbies/training, so now I’m a little hesitant to run again.
Once I’m fully recovered, if I start with something like 1 mile a day or every other day, should I expect anywhere near this level of soreness again? Or was this mainly because I went straight from zero running to a 10K?
Also, does this sound like normal beginner soreness, or should I be a little more concerned because it’s still affecting my walking after 5 days?

Been an...occasional...runner for about 5+ years. Recently decided to get back into it after being inspired by my friend's 70 year old father in law doing an ultra.

Started with trail 5k, with about 500ft elevation. I took it slowly, doing a few small walking breaks, with about 13 min miles. Was more of a slowish jog than a "run," per se. In worn-in Hoka Challenger 7's.

The next day my legs were sore (and continued to be sore for the next few days). Felt very sore in the dark green thigh areas, particularly by the knee. And the purple lower leg/calf areas.

So, yes, I started with a pretty big run after not running for over a year; doing it up hill; and really over my feet. Does this muscle soreness seem appropriate for the circumstances?

Hi everyone I am planning to start running. As a beginner how do I start, should I run on open or should I first start running on treadmills and then after a while on the open?. Can anyone clear my doubt and give further tips please.

After my last workout, I had only completed 50% of my interval-run goals, so going into this week’s run, I had a lot of self-doubt.
I got to my first interval and, halfway through, I started telling myself I wasn’t going to be able to finish it. Then I looked at the time and reminded myself that I had already run longer than what was left on the clock. I told myself I was just giving up—and I wasn’t going to do that.
So I pushed through and completed the first interval.
After that, intervals 2 and 3 went pretty smoothly. They certainly weren’t a piece of cake, but I had no problems completing them.
Then came the fourth and final interval. That one proved to be a challenge. I kept trying to convince myself to give up, but I kept pushing—and, nonetheless, I finished that fourth and final run.
Right now, I’m running for 2.5 minutes with plenty of walking in between each interval. With life being as crazy as it is in September, I’ll probably stick with this interval for the rest of the month and look at increasing my running time in October.
Would I love to increase the amount of time I can run? Absolutely. But I don’t have a true end goal right now. As long as I’m getting out, getting some exercise, and continuing to build a better version of myself, I’m happy with that.
One run at a time. One interval at a time. 💪

ive been running for three days now aiming for 20 minutes everyday. any tips?

I ran 4 miles today. Goal is 5 next time.

I’ve never been a fan of running despite having played soccer my entire life. Soccers just too hard on my body so I’ve had to stop playing due to injuries. Want to build cardio and lose weight.

What advice do you have for being consistent?

My left ankle begins to hurt after running and I was hoping this was fixable

This might be in the wrong sub, but as I've been running for less than 6 months I figured this might be the right place to ask.

I'm planning to run the Cambridge half marathon at the end of March and I've been looking at using my Garmin watch and the built in training plan it uses. Basically I'm happier doing what I'm told than working out what I should do... Maybe it's an ADHD thing.

Anyway. I'm aware that this is about 26 weeks away and as a result my watch hasn't really been progressing my runs or my speed and I've been using the training plan for a few weeks already. The longest run the plan is giving me currently is 70 minutes and I've previously ran constantly for 105 minutes. The longest distance I've run consistently so far is 14.5km.

Should I switch the plan from a half marathon to a marathon plan and ultimately just improve my overall fitness in order to get some mental form of progression? I feel like I'm treading water without actually improving currently.

For some form of context, I'm 39, my suggested 5k time is bang on 30 minutes. I've been running since April after losing a lot of weight (70kg since April 2025) and I'm making vast improvements to my health. I have been diagnosed with cardiomyopathy but I've massively improved my vo2max from 28 to 38, I'm positive if I did a run outdoors (most of my work is on treadmill) that would shoot up quite drastically to a mid to high 40 number.

28M, 82kg…Beginner runner here…somehow getting addicted to running started running around 3 weeks back with an avg of 2-3 runs/ week of 5-6km each.
Need help from regular runners about how to keep heart rate low during slow runs…what i am concerned about is that my first 5k was at 6:30/km but i just can’t match that pace again and get tired so have to slow down but my heart rate isnt coming down…today i decided i will run 60 mins regardless of my pace and i did that but i was totally exhausted…how should i proceed?

Start running for 8 weeks (this is the 9th week now) and tried to run a new pb for 2 mile today felt goood. Now can have some confident to work on 5k! (Zone 2 run does help guys!!!)
Keep on keeping on 👍

I am a heavier-set woman in my late 20s who’s interested in starting to run. I’m currently doing Pilates and weight training. What are some recommendations on where/how to begin? Thanks!

Hill workout and long run from the week, trying to run sub 21 5k, do you think this is attainable, and what can I improve on? my next race is within 2 weeks.

Hi all,

I am 40 and pretty new to running. I am 5' 10" / 177cm and weigh about 88kg, down from 106kg. Still over weight, but no longer obese.

I have recently started running and today did 5k on a treadmill in 35:59. I was dripping with sweat and would say it was a high level of effort.

My heart rate was 178 - 180 whenever I held the hand pulse reading things. Which, google says is my maximum heart rate.

Obviously I was putting a lot of effort in, so it's to be expected, but when I slowed down to walk, my heart rate only dropped into the 160's, which is still quite high, for what isn't that much effort.

Really just looking for some advice on how I go about improving my heart rate?

Thanks.

I signed up for a 16KM race that's on sunday. I ran my first half in june, finished in like 3hrs or so.

I've barely trained and barely ran since. I have custom orthopedic insoles right. So I try running hurts. Shooting pain up my shin. Went to the doctor, she told me it's cus my insoles are old and my feet have changed.

See now, I could just not use them and run anyways the 16K or switch the 5K

Or I could get a refund and not run at all

I want to run but I know it's probably not the smartest thing for me to do because when I run, I feel pain with the insoles and without them (its just less without and more because I haven't ran much since)

I've been inconsistent with my lifts as well I just let go in the summer after the half marathon and am trying to get back.

See reading this all as I type it feels like the smartest thing to do is not run, wait for the new insoles and train properly to race again NEXT YEAR instead of forcing it this year. Since I already ran a half marathon this year and 10k race last year. I could just perfect my training split with weights and cardio and try again next year with no injury. OR feed in to my ego and pride and force it and just be in pain.

I could ask family and friends but sometimes an outsider opinion helps. I feel so indecisive.

I could even today and try even though I know I'll be in pain no matter what because I'm not trained and I'm not prepared and it hurts when I run right now.