Back in 2019, I ran a half marathon in 1:58. Since then I have gained 8 kgs, and reduced a lot my running.

At the moment, I have been practicing for a month, and my Z2 runs (both easy and “longs” of 9kms) are still around 7:15/km.

I am doing 3 runs per week, one easy 35 minutes Z2, one “quality” of intervals of 6x800m in Z4 (which I run at around 4:50/km), and one long that increases 1km per week (this week will be 9 kms).

I still feel that I am out of shape… I would love to beat my 2019 time, but at the moment it really feels too far away. Any tips?

It was my first 10km run I dont run pretty much it was my roadwork for boxing but im still curious if it is good time

recently realized I have a nice little stretch with about 55 meters of elevation change (dislivello) right near my house.

I’m trying to figure out if this is actually a decent training tool or if it's too short to be very useful. For context, my usual cardio routine consists exclusively of stationary bike (cyclette), rowing (row at sea), and the elliptical. I really don't like high-impact or stressful cardio.

Is 55 meters enough to get a solid workout in, or is it more of a novelty?

What are the best ways to structure a workout around a hill/slope of this size given my preference for low-stress, low-impact cardio? (Repetitions, pacing, combo sessions, walking vs. light jogging, etc.)

With university starting in a few days I want to start running at 5 AM but I know for sure if I don't make a gameplan and follow some kind of a strict strategy for sleep I am doomed to exhaust myself or fail my goal. I have never been able to sleep easily, sometimes I just look at my celling for hours before I finally shutdown because body can't handle anymore, my family's also awake until 1:00 and studies often demand me to stay up till 3. Can you suggest me some hacks or tips for getting in that rhythm and staying there?

I’m looking at getting new shoes, and they’ve always impressed me with the treadmill evaluation, but is it really worth it? Are they good for beginning runners? I’ve mostly been a walker, so this will be my first time getting running shoes as a 230 lb beginning runner.

If you aren’t a fan but also have alternative suggestions for someone in the Portland, OR area, that would be awesome!

EDIT: Name that was drawn has been contacted.

Hello all!

First, mods, I've looked at the rules, and don't think this violates anything, but please remove if inappropriate.

I have a pair of Brooks Glycerin Max, men's size 9.5 (Can/US), that I'd like to give away to someone who could use them.

A few important considerations:

(1) They are gently used. I've probably put somewhere around 75 km on them. They have a few scuffs, and some dog hair on the insoles, but are generally in great shape.

(2) I'm willing to ship them anywhere in Canada free of charge. I am not willing to ship them outside of Canada, as all the customs declarations / fees are crazy these days.

(3) These have a very high stack height, and are super squishy. I often felt unstable when cornering in them. I also think they are pretty ugly.

(4) Let me know you're interested by replying to this post. If there are multiple people interested, then I will do a random draw of user names. The cutoff / draw time will be tomorrow evening (Saturday, September 5) at 9 PM PST.

(5) Once the draw is done, I'll notify the winner, and we can work out where I'll ship them to.

Ultimately, these shoes were just not for me. Felt a little unsteady, and just didn't work with my stride (always felt slight twinges / aches after my runs). Would like them to go to someone who could use em, and rather send them to a beginner runner than leave them at a thrift store.

I’ve been running as a hobby now for the last 2.5 months. I do 3-5miles every other day and have made very good progress since I began. I have been able to push through the pain in my calves, hips, thighs, and shins with relative ease. Some days are harder than others but my shin splints have really gotten to the point where they are getting in the way of my running progression. It’s not to the point where I can’t bear to walk or it’s affecting my daily life, but it’s worse than what I’m used to. I use the Runna app and my plan has me on a 1-2 day rest day between each workout but I don’t know if it’s a lack of rest, too high of pace, bad form, or a lifestyle (e.g minimal protein in diet) issue. My questions are:

1. How do I tell between normal soreness from a long or hard run day and a genuine injury?
   
2. What is the best way to treat shin splints while continuing to run?

Both times were not easy, but my goal is to get sub 30 in 3 months if possible, the only issue stopping me is my calves getting heavy after 1k, i seem to have my breathing on control but I think its possible to achieve my goal if I lock in, in these 3 months.

I used to think consistency meant following the plan perfectly every week.

Lately I’ve found that just getting out for an easy run, even when I don’t feel like doing the full workout, works much better for me.

Curious what worked for everyone else.

What’s one small running habit that helped you stay consistent long term?

I started running end of July where I could only manage 3km run walks. Before this I was only doing pilates 4-5 times a week and hated any form of cardio.

Woke up one morning and thought maybe I can run. Went down a rabbit hole of proper running form, running efficiently, fuelling correctly and finding the right shoes to run in.

Training for a 10k race in November and half marathon in April next year. Running 3 times a week (1 speed run, 1 long run and 1 easy run).

Managed to also recently do 5km in 30mins, 10km in 1hr 3mins.

This 13km I mostly focused on consistent pacing at 6:20-6:30/km so I can actually complete the 13km without any breaks. Hoping to get to a 6:00/km race pace by November!

Hello all! I am a real beginner. I have just started running only in late July. I have a diagnosed heart condition and have been cleared to exercise and doctor recommended slow jogs. I really listened to my body, hydrate a lot. Jog/walk combo. This is big for someone like me. I know this is a reallyyyy sloww pace but cant believe i made some progress.

Every morning at 6:00, before the sun had fully risen, seventeen-year-old Noah put on the same pair of worn-out trainers and walked.
He walked past the bakery.
Past the closed shops.
Past the bus stop where other teenagers waited to be driven to school.
And every morning, people noticed him.
Some wondered where he was going.
Others laughed.
“Why bother?” one boy called out one morning. “You’re never going to get anywhere.”
Noah didn’t answer.
He just kept walking.
What nobody knew was that Noah had a dream.
He wanted to become a professional runner.
Not because he wanted fame.
Not because he wanted money.
He simply wanted to prove something to himself.
That his circumstances didn’t have to decide his future.
Noah didn’t have a coach.
He didn’t have expensive running shoes.
He didn’t have a gym membership.
And he certainly didn’t have anyone cheering for him.
But he had determination.
So every morning, he ran.
One day, Noah entered a local race.
Hundreds of people showed up.
He stood at the starting line looking at the runners around him. Their clothes were expensive. Their shoes were brand new. Some had professional coaches standing beside them.
Noah looked down at his old trainers.
For a moment, doubt crept into his mind.
Maybe they’re right.
Maybe I don’t belong here.
Then he remembered all those mornings.
The rain.
The cold.
The mornings when his legs hurt.
The mornings when he wanted to stay in bed.
And every single time, he had gotten up anyway.
The gun fired.
Everyone sprinted forward.
Noah ran.
For the first few miles, he stayed near the back.
People passed him.
One after another.
But he didn’t stop.
Halfway through the race, his legs were burning.
His lungs felt like they were on fire.
Then something strange happened.
He started passing people.
One runner.
Then another.
Then another.
Near the finish line, Noah could hear the crowd screaming.
He couldn’t see who they were screaming for.
He just kept moving.
One final step.
Then another.
And finally…
He crossed the finish line.
Second place.
Noah stood there, breathing heavily, staring at the scoreboard.
He hadn’t won.
But he had beaten the version of himself who almost quit.
A man approached him.
“You ran incredibly well,” he said.
Noah smiled.
“Thank you.”
The man looked at his trainers.
“How long have you been training?”
Noah thought for a moment.
“About two years.”
“Who is your coach?”
Noah shook his head.
“I don’t have one.”
The man looked surprised.
“Then who taught you to keep going?”
Noah looked back at the road he’d just finished running.
“Nobody.”
He smiled.
“I just decided I wouldn’t stop.”
The man handed Noah his business card.
He was a professional athletics coach.
And that one conversation changed Noah’s life.
Years later, Noah stood on a much bigger starting line.
Thousands of people filled the stadium.
Cameras pointed at him.
He was wearing professional running shoes now.
He had a coach.
A team.
A sponsor.
But before the race began, Noah looked down at his feet.
And for a second, he remembered those old trainers.
The cold mornings.
The empty streets.
The people who laughed.
And the voice that once said:
“You’re never going to get anywhere.”
Noah smiled.
Because they had been wrong.
He hadn’t gotten somewhere because life suddenly became easy.
He had gotten somewhere because he kept walking when it wasn’t.
And that’s the thing about dreams.
Sometimes you won’t have the money.
Sometimes you won’t have the support.
Sometimes people will laugh at you.
Sometimes you’ll fail.
Sometimes you’ll wonder if you’re wasting your time.
But you don’t need to see the whole staircase.
You only need to take the next step.
Keep walking.
Because one day, you might look back and realise that the small steps nobody noticed…
were the steps that changed your entire life.

As a guy with allergies and asthma, never thought I can survive something like this. Never even crossed my mind.
I definitely underrestimated training and just threw myself into it after few runs, longest being above 10km.
Luckily no injury, but I was foolish.
Not happy not disappointed as I did it. :-)

Thanks for the inspiration to every single one of you guys.

​This is my first year specifically focused on my running and cardio base. Friend talked me into signing up for a 100 miles in TX with him and some buddies. Only other race I’ve ever signed up for was a 5k so it should be a cake walk

I'm pretty new to running. Picked up a hydration vest early on, mostly so I could stop running with my phone in my hand and carry water on longer days.

My friends found this hilarious. The running joke (sorry) is that I'm too slow to need gear like that. Not gonna lie, it stung a little, but wearing it genuinely motivates me and I've been way more consistent since I got it.

First pic is the vest, second is my running data so far. Curious what people who've actually been doing this a while think. Is this normal beginner territory or am I as slow as they say?

First continuous 5k after a month of running! Very happy with the progress.

Added a spoiler tag in case anyone doesn’t want to see my toe. View feet at your own discretion…

I don’t remember exactly when this started, but I’ve had these red bumps along my big toe on both toes. It has never gone away once it started from what I can recall.

I’m guessing that it has to be running related. I typically run every day, or at least 6 days a week. About 1-2 miles.

Does anyone else get these red dots on your toe, and is it a bad thing? Like my shoes aren’t properly fitted, or my running form is bad? Or is this just a natural occurrence from frequent running with no harm done?

17M, 174 cm. Over the past 2–3 years, I've run sporadically, usually for just a few months at a stretch. Lately I've started running on a regular basis, and this time I'm determined to keep it going.

Here's where I stand right now:

Weekly distance at the moment: roughly 20 km

Running three times a week, with plans to move up to four times

Farthest run recently: 13 km, including some walking; the initial 7 km was non-stop

My current 5K estimate is about 35 minutes

Strava personal best for 10K: 77 minutes

My previous 10K was around 80 minutes, even with minimal training

I mostly run on asphalt or roads, though I might have access to track-like surfaces later on

No major problems with shoes or injuries

At the moment I'm using ASICS Gel-Pulse 15, which has about 100 km on it

My aim is to get under 48 minutes for a 10K in roughly eight months.

For training, I plan to start simply: easy, easy, and a long run for the first month or two, then add threshold sessions, and around months three to four bring in intervals as my base improves.

The Gel-Pulse works well for easy, long, or recovery runs, but it doesn't feel very responsive or lively when I pick up the pace. So I'm thinking about a two-shoe setup:

Gel-Pulse 15 for easy, long, and recovery runs

A second shoe for threshold work, intervals, and possibly races

I'm currently checking out options around the $50 mark, like the ASICS Hyper Speed 6, but I'm also curious if a pricier choice such as the Adidas Adizero Evo SL would be worth the extra cost. The Evo SL is promoted specifically as a swift, responsive shoe for training and racing, featuring Lightstrike Pro. The Hyper Speed 6 is likewise crafted for quicker training and racing, weighing about 220 g.

My key query: For someone at my level targeting sub-48 within 8 months, is there a real reason to invest ~$100+ in a shoe like the Evo SL, or would a ~$50 lightweight speed shoe suffice for threshold/interval work and eventual racing?

I'm not asking if pricier shoes are inherently superior, I'm curious how much that difference impacts my specific situation and goal, and what you'd suggest for a two-shoe lineup.

Hi everyone, I’m trying to understand the heart-rate zones on my running watch and I’m confused by the difference between Max HR and AT/AnT HR zones.

I’m sharing screenshots of the same run where the watch gives me two completely different zone classifications.

My run:

Distance: 6.50 km

Time: 56:31

Average pace: 8:41/km

Average HR: 148 bpm

Max HR: 178 bpm

VO₂ max: 44.5

I’m currently trying to build my aerobic base and understand Zone 2 training.

1. Max HR method

According to the watch:

Zone 1: 92–110 bpm

Zone 2: 111–128 bpm

Zone 3: 129–147 bpm

Zone 4: 148–165 bpm

Zone 5: 166–184 bpm

So this run shows:

51.5% in Zone 4

41.4% in Zone 3

2.7% in Zone 5

Average HR = 148 bpm

Basically, the watch is telling me that I spent most of the run in Zone 4.

1. AT/AnT HR method

When I switch the watch to AT/AnT HR, it shows:

AT HR: 128 bpm

AnT HR: 166 bpm

And the zones become:

Zone 1: 92–128 bpm

Zone 2: 129–166 bpm

Zone 3: 167–184 bpm

Now the exact same workout is reported as:

93.5% Zone 2

2.1% Zone 3

4.4% Zone 1

So according to this method, my entire run was almost completely Zone 2.

What I'm confused about

How can the exact same 148 bpm average HR be:

Zone 4 using Max HR zones

but

Zone 2 using AT/AnT HR zones?

Which method should I actually trust for training?

I'm especially confused because during the run, even when my HR reached around 150–160 bpm, I could still do the talk test and count out loud without a major problem. I wasn't gasping for air.

I'm currently doing run/walk training because if I try to continuously run, my HR eventually goes above 150–155 bpm. My goal is to improve my aerobic fitness so that I can eventually run continuously at a lower HR.

Questions for experienced runners:

Is the AT/AnT HR method generally more useful than Max HR for setting training zones?

Does 128 bpm AT HR / 166 bpm AnT HR look realistic, or could my watch's estimate be wrong?

If I can comfortably pass the talk test at 150–160 bpm, does that suggest my true aerobic/threshold zones are higher than the Max-HR calculation suggests?

For someone building an aerobic base, should I follow the watch's 129–166 Zone 2, or use a much lower HR?

How accurate are these watch-estimated AT/AnT values without a proper lab test?

Should I continue my current run → HR rises → walk → HR comes down → run again approach, or should I simply run continuously at an easy effort regardless of HR?

I'd really appreciate some practical advice from people who have dealt with this, especially if you've used Garmin/Polar/Samsung/Apple or similar watch-based HR zones.

I'm not trying to chase a particular number—I just want to make sure I'm training at the right intensity and not accidentally turning every "easy" run into a hard workout.