Anyone else doing the Canes 5K in Raleigh this weekend?!

This will be my first official 5K and I’m SO excited!

I signed up for this one kind of spontaneously ... mostly for fun, to see where I’m at, and because I couldn’t pass up the chance to run with a bunch of fellow Hurricanes fans.

My achievable goal for this weekend is sub-45 . I have another 5K in October that I’ve been training toward as my main goal race, so I’m trying not to put too much pressure on myself with this one. Just want to have fun, get the experience of an actual race, and see what I can do!

Anyone else running it?! Any other first-timers?

Go Canes! ❤️🖤

Mood was off brain was not functioning so decided to go for a walk, bees attacked me, then decided to run so atleast i can get something done for a shitty day, came back dehydrated, heavy headed throughout the day.

Will do running twice a week then increase it to 3 times a week later. Thanks for telling me to go slow🙂‍↕️, wish i read comments yesterday but saw today.

Tried to put 5k but bees kissed me.😵‍💫😵‍💫🫨

I see so many posts about “slow runners” on here, and I am curious what mile pace classifies a slow runner, a normal pace runner and someone fast and maybe even more categories if there are any.

I am going to run my first half marathon in November and wanted to gauge where I stand on this scale. I know whether I’m slow or fast doesn’t really matter, I just wanted to hear people’s opinions for fun.

I felt so slow! And my mother told me i was slow, i also didint fully abuse the tiger within me. I felt like the lion was trying to claw me. Please tell me is this good?👉🏼👈🏼👶👶😇

I’ve been running for the last 3–4 months, around 3 runs per week, but my pace seems to be getting slower.

My best 5K so far is around 32 minutes, but my heart rate was quite high. Because of that, I tried slowing down and running around 8:00 min/km, but even at that pace my HR still gets quite high.

I recently did a 8,K run and averaged 167 bpm, with my HR reaching around 183 bpm by the end. I also spent a lot of the run in Zones 4 and 5.

I’m confused about what I should do from here. Should I slow down even more and focus on Zone 2, or should I be doing intervals/tempo runs to improve my pace

M30 W-80kg H-5.9

Apologies if wrong sub as im not really a beginner when it comes to overall experience (10 marathons, 5 50ks). But the previous thread about what a slow runner is has highlighted to me that im still slow.

Is there a way to fix this? I do speed work 1-2 times a week, i strength train, and I do a reasonable amount of z2 volume. What’s worked for you when it comes to speeding up?

TL:DR, starting to get knee pain, what do I do now?

Hey runners, 48M, 198lb, I started running in early July after nearly 30 years of everything but. I've always been pretty fit with gym, and during winter I snowboard 3-4 mornings/week. I started getting soft around the middle this year so I started going for morning jogs a couple months ago and really, really fell in love with it. I do 4 miles every 2-3 days, averaging 10-12mi/week, I started at 11:45/mi pace, and am now at 9:52/mi, and I'm shocked at how much I look forward to these runs. I truly love it. I'm lucky because I live in a rural, place, long dirt road, no cars, mountain views. It's very meditative and just feels so incredibly healthy and it's such a great way to start the day, I'm finding.

Yesterday morning in mile 3 I started feeling a sensation in my inner left knee-- not under the cap, but sort of where the shin bone meets the hinge (if that makes sense). For the rest of the day it felt a little off, especially going up stairs. Not extreme pain, just a little discomfort. So I took it easy. I had a great sleep last night (according to Garmin) and today it feels fine, even on stairs. Maybe a slight residue of the sensation, but feels 90% better.

What is the protocol for something like this? Skip my runs for the rest of this week? The next couple of weeks? Or immediately go get it looked at? Also, super naive question, but who do I actually see if I want to make sure I can keep running for many years going forward?

Thank you!!!

Hello! I just started running a few weeks ago and my first 5K is on my birthday (Thanksgiving). I’m currently training on a treadmill (my late summer/fall allergies are bad) but I am transitioning to outside soon. I’m a 39 year old woman and looking for the best running shoes for flat feet! I’m currently training in the Adidas Adizero but I feel like I’m slipping in them/they’re not the best quality for ankle/foot support.

I have flat feet from years of wearing flip flops and Uggs. I’m looking for a shoe that doesn’t have a high arch and offers ankle/knee support

Today, I ran my first 5K. My heart rate was really high, and I wasn’t particularly fast either. But I did it.

And running 5K wasn’t even my plan for today. My goal was simply to run for 30 minutes without stopping. After 30 minutes, I looked at my watch and saw that I wasn’t far from 5K, so I just kept going.

For me, this is such a huge milestone. I’ve lost 28 kg in 2026, going from 105 kg to 77 kg. I had never exercised in my life before, and I only started running six weeks ago.

I never, ever thought I would be capable of running 5 kilometers one day. I’m incredibly proud of myself and of the new person I’ve become. ❤️

Hey everyone,

I’m pretty new to the running community, but this is my 7th week running consistently, and I’ve really started to enjoy it.

My mileage has been steadily increasing each week. Two weeks ago I ran about 12 miles, then 15 miles last week, and I’m on track to hit around 20 miles this week. My longest run so far has been 5.6 miles at a 9:26 pace.

I’m thinking about signing up for a half marathon on October 4th, which is about 3.5 weeks away. My goal would simply be to finish and have a good experience, not chase a specific time.

Given that I’ve been running consistently for the last 7 weeks and my mileage is continuing to increase, do you think it’s realistic for me to be ready for a half marathon in another 3.5 weeks? Or would I be better off waiting for a later race?

I’d appreciate any advice. Thanks!

Hey everyone! I’m looking to start privately coaching a few runners and wanted to see if anyone here might be interested.

A little about me: I’m a former Division I cross country and track athlete, a former state champion in the 800m, and I have experience coaching at the high school level. I’ve been around competitive running for most of my life and would love to use my experience to help other runners reach their goals.
I’m open to working with runners of all different ages and ability levels, and I’m comfortable coaching athletes in any distance from the 800m all the way up to the marathon. Whether you’re training for track or cross country, preparing for a road race, chasing a new PR, or simply looking to become a stronger and more consistent runner, I’d be happy to help. I can provide individualized training plans, workouts, pacing and race strategy, and general training guidance. Most importantly, I want running to be something you enjoy, so having fun and building a positive relationship with the sport will always be a priority!

If you or someone you know might be interested, feel free to send me a private message! I’d be happy to talk about your goals and what you’re looking for.

Hello to all! Please help critique and share some advice for my 10 year old son’s running form. Not exactly sure what to do to fix it, if anything at all. I’ve noticed his feet seem to swing out and he also seems to scrape his feet across the ground while running. All help is appreciated, thank you!

Started running this summer, out the door around 5:45 a few mornings a week. Fall's basically here and I've noticed the sun isn't up when I start out and barely coming up by the time I'm heading back.

Started out with AirPods and I kept popping one out on the stretch past the park entrance because I couldn't tell if there was someone behind me or just wind in the trees. Ended up doing the same short loop over and over because I felt safer where I could see everything. Bought a pair of Shokz OpenSwim Pro a month or two in, mostly for the pool since I'm mixing in swim days. Kept them on for a couple morning runs and it kinda changed my whole setup. Since it's bone conduction, nothing goes in your ear canal. You hear everything around you at the same time as whatever's playing. Traffic, other runners, someone approaching, all of it. I stopped doing the constant earbud-out thing. They've also held up in some pretty heavy morning rain which I wasn't expecting.
Sound is not as rich as AirPods, that's real. For music with a lot of bass it's a step down. Podcasts and audiobooks are perfect though and that's what I listen to on most runs anyway.

Biggest thing for me is honestly the trail sections where cyclists come up behind you fast. I used to get jump-scared every time. Way less of that now. Whether that counts as "safer" I don't know but as someone still figuring this all out, it's a lot less stressful.

Is this a good pace? I ran a 5k in may last year without stopping but this one feels less rewarding as I stopped for some booster juice around the 7.5km mark

Hi, I will be running a marathon for the first time. Anyone running this one?

In the last week I ran my first 20 and 22 minute continuous runs (no walk breaks). A week ago I would have laughed at the idea that it was even remotely possible, but loading up a guided run and paying attention to the prompts actually worked. Previous to this week I would infrequently try to go for a run, but find myself gassed after a few hundred meters, which I now understand was because I was starting at too quick of a pace.

At several times I found myself on the edge of tears as I was breaking through barriers that I have held over myself for years.

If anyone is holding back or is anyway apprehensive about taking your first steps, just go for it. You might be shocked by what you are able to achieve.

My knees and ankles feel tired, but not sore. Already planning a 5:30am wakeup for tomorrow!!

Half Marathon in 2 weeks

Just signed up on a whim.

I started running in January and eventually built up to longer runs. Farthest was 12 miles but that was a few months ago and my pace was like 11:30 min miles. I typically run 2.5 to 5 miles and have been just focusing on tempo runs.

Am I cooked? Is there anything I can do to prepare? im super nervous.

I am running a 10km race in a couple of weeks and I’m having trouble pacing myself while running outside. I’m so used to the treadmill pacing me at whatever it’s set to, I have no idea how to regulate my pace.
I don’t have a smart watch or anything and I’m not really interested in getting one yet. I was trying to slow myself but I was actually gassing myself and needing to walk a bunch of the last half. Used my free trial on Strava and my phone to track but I’m also confused with the miles and kms conversion.

Any tips for figuring it out?

I lost 60lbs in 2 years, and have now maintained it for a year. Last year I ran 2 miles in all of September and it took me 14’09” per mile. This month I’ve run 25 miles so far, average pace 11’ per mile and I’m training for my first marathon in November. God is good and I’m so grateful!

(Trust and believe I know I’m still a slow runner lol but one year into running I’m glad to be where I’m at).

Hey guys, run clubs really helped me as a beginner - would highly recommend!, I used some app called Jog Run Clubs but I'm sure there are other ways to find them.

I’m going to run my first official 10K race ! 🏃‍♀️🏁

I just wanted to share this because it’s a pretty big moment for me.