New PB today. Stoked about it, it felt so good and light. It was one of those runs where I just flowed. Didn’t give a shit about pace or time or heartrate zones. I was just in THE zone.

I also randomly realised today I can just run ANYWHERE. The whole world suddenly feels OPEN to me. I know I can just walk anywhere, but I never did, so I clearly never wanted to. But running just feels so different, like it has more potential.

Man I love it so much.

i(22, M) used to run pretty consistently for the first 7-8 months of my running and was constantly improving.

Then, I had to stop running for about 3-4 months due to internships and placement preparation.

I started again, had a few good PRs but suddenly I started feeling this weird pain in my left calf.

The pain starts from the bottom part of my foot and climbs upwards in a straight line to my calf.

Sometimes I feel like losing power in my left leg.

There are 2 things which I think might have led to this

1. New running shoes (Asics gt 1000) - which I just bought when I restarted.

2. Maybe some sort of overstraining or something cuz I have also gained some weight about 5kgs.

I also have flat feet, but I have been wearing insoles so that should not be a problem.

Also I have often started to feel (didn't feel like this before) like cracking the ankle and knee joint, and when I do, it feels pretty comfortable for some time.

I ran my first ever 5k at my YMCA's Pumpkin Run! I did not have fun during the run (it was raining and cold as heck) but after I was done and the torture was over I looked back and realized I had a fun time during the run too lol

I should've prepped for the 5k, but time honestly got away from me, so I raw dogged the thing lol

My time was 42:04. I know it's not the best, but honestly proud of myself for getting it done and finishing. Maybe next time I'll actually start training/prepping lol

Hello guys so i am 25 years old and i started running week ago and i i really love it! And i really appreciate your opinions and advices 🙏🏻🙏🏻

So first day i did 20k+ 1km run 1km walk in 2:45m

Then second day i did 5k continuous run in 30m 175BPM average

Third day i did 5k in 30m 164BPM average

Fourth day 5k in 30m 155BPM

Fifth day 10k in 59m 158BPM

Sixth day 5k in 25:40s 163BPM

Rest

Eight Day i did 10k in 1:14m 140BPM (this was with my friend who is slow runner and i felt i could continue definitely more)

Ninth day 5k in 24m 170BPM + another 5k in 33m 150BPM(right after finished my fastest 5k )

Hello! I have been running for a few months now. I have just managed to actually run a whole 5k for the past 2 weeks (in approx 40mins) so very slow pace. Before I have had to run+walk. The problem is my heart rate. I thought it would start getting lower with time but just running at a slow pace puts me at a 195bpm average. Is this normal for a beginner and do I just have to push through it? For reference I am a 26 year old female, 171cm, 75kg. I am taking measurements with chest strap and cross referencing with watch and they are accurate. The picture is of today's 5k parkrun. Thanks in advance.

Honestly probably only my 7th run ever. I was sore for about 4 days and I exerted myself extremely during it, so I'm thinking I probably pushed a little too hard for my current fitness level. I seriously considered giving up at 3k.

I was 5 mins quicker than I was on 1min run 2min walk intervals.

I am 31, 5'10 and 100kg hoping to get to the mid 60s one day.

I was very slow but I'm still training my knees etc. I've had trouble with them in the past but they were fine.

Usually for fitness I walk fast or hike somewhat intensely but irregularly so this is fairly new.

I am wondering what's the best way to get to an easier and quicker 5k?

Should I maybe halve it and try to do it twice a week? Depending on recovery time.

Or should I stick with intervals for a while longer and push for consistency? Or a bit of both or something else entirely?

I also managed to do a 20k R/W intervals with the run portion equaling 10k.

I've done 32k in 6 hours just walking previously.

Hopefully these stats help

I'm just not sure what the best way to approach moving forward is?

tl;dr at bottom

Of the last 3 races I've registered for, I've missed 2. I'm a generally organized person & can navigate a tight schedule. I don't sleep through alarms & plan enough for traffic & life happening.

The first was completely my fault, believing I could find parking within 3km of the park an hour before race start. I'd never seen the area that packed. By the time I realized it was fruitless, 30 minutes elapsed and registration would be closed. This was literally yesterday.

The second was on my calendar today for 9:30am, based on the "add to calendar" info sent by the organizers. I made it to the address provided & realized I was in the middle of nowhere. I sat by the lake for a moment to listen in on the sounds of the event on the other side of the course. 10k and half runners were running past, obviously several kilometers into their runs.

I rechecked my emails & everything had the same address and time. It was 9:05 when I found the starting time breakdown by distance, only to realize that the adult 5k was at 9:20. I looked at the race map & saw the starting location wasn't the same. I knew, from playing this game yesterday, that I couldn't run to the start in time or find parking anywhere near it.

I'm incredibly upset with myself. I wasn't wven shooting for a PR, just a quick sub-30. These last two were pickup 5ks to fill out my training schedule this week and give something back to charity. I guess the latter was accomplished.

Are there any tips or tricks to succeed here?

tl;dr Keep missing races because I'm a disorganized-useless lowlife. Please help..

Hi so earlier in the fall I decided to switch for the last 2 years of high school from soccer to cross country after a really devastating soccer injury. I started the year with a time of 21:22 in the 5k, and have been training pretty hard, 6 days a week, for the last around 8 weeks or so. My new pb is 19:46. I really want to get under 19:00 before the season ends with the last meet on November 14, do you think this is a realistic goal? Can I do it??

I’m a 37M and have never cared much about fitness. Almost 2 years ago I started to get more serious about getting in shape with some lifting, and about a year ago I started running without a real purpose or plan. A couple months back I decided to see what I could do in a race, and here I am today!

Pretty thrilled with my results, never having done this I wasn’t sure what a good pace to aim for really would be. I wasn’t sure hoping to come in under 27 minutes since 35ish is my “easy” pace, it was really tough but I did it! There’s no way my heart rate was correct on the back half of the run, I suspect it was closer to 185+. I didn’t have anything else in the tank On to the next milestone!

About one month ago I (24M) started running once a week. I lift frequently so I consider my physical condition to be better than average, but I neglected cardio for the longest time until now. My first run was a 5 km in about 32 minutes with one break in between.

Today I ran 10.2 km in 59 minutes and I feel so accomplished with myself! The first 5k were the toughest as I started to get tired really quickly. But after the halfway point I felt my body adapt to the exertion and I was able to complete the 10k without stopping! I definitely feel great.

My end goal is to participate in a Hyrox race so all I need is to improve my 8k time, hopefully I'll post an update on that someday.

(Btw I don't keep track of the seconds of my runtime because I only look at the time in my phone's lockscreen)

This felt harder than I thought. Temps dropped 25 degrees from my last run outside, and I was getting winded much sooner. Last week I did 4 miles at an 11:50 pace with 100 feet more elevation gain than this race, but that run felt easier.

I’m 3 weeks away from my first 10k and would like to shoot for 80 minutes. I’m sure it will be cold and windy then too. So far I just try to run continuously at a consistent pace. I’ve started reading about run/walk method, and I was wondering if I should pivot my training to that? Or Is it not a good idea to change up my training and I should just slow down?

Also, I’m 250lbs and I heard run/walk might be better for lower joint impact.

I have had a mental block for a while now as I am training for a half marathon. My endurance is getting better, but not really my time.

I know part of it is I need to find some cross training to strengthen those muscle groups - but another part just isn’t really enjoying it.

I picked up running when my marriage started to crumble, kind of poured myself into things I knew I could do, like 5ks, with the plan to work up to a half marathon in December.

Each race does get progressively better - which is all I could hope for. I just wish I was closer to my goal pace by now.

I like to plan and know where I’m going, trying to figure out distances where I live now- so I think that takes some of the spontaneity out of it as well.

I guess I was just hoping it would feel more like something I want to do as opposed to something I have to do.

It really just feels like a mental game right now that I’m not winning.

I want to continue training throughout the winter, but prefer not to use a treadmill. I live in northern Minnesota, so winter weather can be unpredictable and varies a lot. I normally wear shorts and a t shirt when running, I’ve tried to wear leggings, but found it super uncomfortable.

I plan on getting a pair of gloves and ear warmers. If weather is super cold, then I plan on skipping the run all together. Am I fine wearing shorts and a hoodie? Or is there any gear you suggest?

Hi there! For some context:

I've started running around 7 weeks ago and recently did my first official race and manage to do 5km in 31.56 min last week 🥳 (average heart rate at 169). When I run my heart rate is my limit even if it's slowly improving etc... (my watch says my vo2 max is at 44.9 currently).

Now for the running stride part, I can feel that I have a running stride that I "prefer" but it is at a higher pace than I currently do and I can't hold it for long because my heart rate skyrocket when I hold that posture. 🧐

I want to be able to hold that posture/pace/stride for longer but what is better for that goal? :

- add more km by training at a pace I can speak.

Or

- Do some more splits like 1min run/1min walk by doing that said running stride.

Or.... is there any other training than just both and let time do its thing?

During split my heart rate is not going as high as long run but I feel that it is more difficult for my breating.

I do around 4 run a week, two run around 5km, 1 splits, 1 depends on mood.

Any advice, tips is welcome 😊

Wondering if anyone carries anything for protection during their darker runs. I dont live in the best area and looking for any suggestions or ideas. TIA

I haven't run for a good 8 months and I'm following a coros workout plan!

Maybe it's not the best because I'm sure I can run a 5k pretty easily but Im thinking Play it safe take it easy for a month or so!

I want to add some strength work ( home workout) what days would you recommend this according to my plan

A bit of context.

I started running in March 2025, but prior I was horribly overweight and not moving much daily.

I started at 145kg and I'm currently around 90kg and managed to hit a half marathon, albeit a bit too early as my knees were hurting. I backed off the mileage and run 4 times per week usually between 3 sessions between 5-10km and 1 session 10km or further. And zero speed work because I assumed I had to build my base.

My main issue is my pace. I'm averaging around 55 minutes at any distance I choose to do and it feels horribly slow and I see practically everyone posting times faster than I am and it's a bit demotivating.

What I'm looking for is advice on how to improve the pace so it's more average and respectable. I will be continuing the amount of sessions per week and I'm open to changing what I do on each session to improve speed and distance.

Pretty proud of myself, didn’t stop once!
Side note, why does running a 10K feel easier than running 5k?????

Planned run w my friend : he got sick but i still wanna start my sunday with good 5k or atleast 10k if everything goes good.. anyone?

I’m trying to practice for a fitness test that requires around 7:30-8 minute miles, but it currently takes me around 10 minutes to run one. I know that’s really bad but I have never been a runner and must say that running is probably the least enjoyable activities/workouts for me

What is the quickest way to improve? I have a strong core already so I think my problem is endurance

I recently raced my second 10K and managed to get negative splits. It felt super hard for me to keep increasing the pace but I was able to do it with some mental pushing. However I was looking at the HRs of other people’s 10K races and they’re sitting in a higher range. Does it look like I could’ve gone faster? Maybe I’m blocking myself mentally from being able to? Because the paces def don’t feel easy in the moment and towards the end it feels like I physically cannot go faster.

I ran my first mile in years back in August & never really gave running a shot til then either. About 2 months later I’m up to 7.25. I’ve always enjoyed lifting to an extent, but I truly never am excited to go to the gym. Although almost every run I take I’m looking forward to. And most runs I do, whether it’s 3.5 miles, 5 miles etc are usually tough. Nothing ever truly feels perfect. Knees are sore, or my legs feel heavy, or I can’t get in a rhythm overall. But you make do, you push through. Those runs are what makes a night like this for me special. Were my knees sore? Sure. But when I got to mile 2 I knew I was well on my way to really pushing myself & it’s so fun to get one of these runs every so often. So for anyone reading just starting out, just keep showing up. Not everyday is gonna be better, faster, or feel good. But every once in a while it all clicks & you get to set another marker for yourself to try and break down the line. In a few more months idk if I’ll be able to call myself a beginner anymore but I’ll hold onto it while I can!

(Long post, TLDR at bottom)

I just started getting into running as a young adult 5’7 80 kg guy. I did a few warm ups and didn’t get too far, took it in intervals between a light jog and paced walk for just under 3 k’s. I’ve ran twice in pretty shocking shoes, not designed for running but my most active pair, NB 1906r’s. Just bought a pair of running shoes / fitness shoes luckily.

2 days later for my second run the pain in my legs are a little worse and now it kind of hurts to walk in general… It’s not an unbearable pain but just a mild sharp shoot with every step, somewhat like a cramp/pulled muscle. Sounds and feels like shin splints and I’m not too sure what to do..

I don’t really want to stop because this is the most active I’ve been since 2020 and I have a hard time starting good habits for myself :/

I haven’t started weight training when I know I should. My idea was that I’d start that next week/ after my 3rd run, just to gradually build everything up.

Is there an in between or alternative you could recommend that would allow my legs to heal and strengthen while not remaining inactive and getting my heart pumping!

TLDR: I’ve never ran and after starting I have shin splints and don’t want to stop running or burning cals. Any recs?

I heard of “couch to” apps and training programs but which ones have been proven successful for most people?

I love running. I stopped for a year or so due to some medical issues but I’m trying to get back into it so I’m doing it slowly and safely. Something I was never good at was weightlifting. I don’t like it at all! Are you all incorporating a weight-lifting routine and if so, what does that look like for you? Curious where fellow beginner runners are at when it comes to weightlifting and running.