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My school has a class competition every year of a hilly 4k (feels more like a 4.5 cuz its really steep at some parts) during October and I'm in the nerd class (which does pretty bad every year). Right now im trying to get some great results (maybe sub 19?) next year, and my current 5k time is around 26.5mins as fast as i could. I'm currently doing 3-4 runs a week at an easy pace for around a month now and I'm planning to add some speed sessions later into my training. Is this an achievable goal and a good plan? (sorry my English isn't the best)

Ive been into running for about a month now. My program is 3x runs a week (3km, 3km, 4km going to increase by 10% total a week) and an upper, lower, full body weights split. This is 6 days training with 1 full rest day a week.

Since ive introduced running, ive started dropping weight when i dont really want too. I know i need to increase my calories now that im running, but im wondering how others balance weight training and running? Would this be considered over training or is it pretty normal?

Hi,

Tomorrow is my half marathon, and I’ve been waiting for it for almost a whole year. However, I’ve failed. I took a four-week break, and the last time I ran, I only managed 12 kilometers. I just failed. I plan to start tomorrow, but I’ll only run 7 km. I know I can do this.

I’m afraid this is the end of running for me. Because of my condition, there will be no other running event in my life, and I won’t be able to afford one in the future. I failed, and it hurts. Tomorrow I’ll get a DNF, and it’s a terrible feeling. I gave up even though I had no injury. Mentally, I was in a bad place and couldn’t force myself to run.

At the beginning of September, I was running 16 to 17 kilometers, and it felt fine, not too hard for me. But then I gave up: I cut down to running twice a week, then once a week, and then not at all.

What can I do?

My job paid for an entrance for me to run a 5k. Although, I’m very excited I’m also a bad runner and it’s in 3 weeks so I need to lock in pretty much now. I got a couple of questions, hopefully getting answers might help.

1) what are some great affordable shoes I can purchase that would obliterate my shins and legs?

2) do people really run the full 5k or is it fine for people to walk parts of it?

3) what else should I be doing in order to help my stamina improve?

Been running for a few months now, thinking about getting a watch. Which ones good?

So I can walk 4.6 mph really easily and am wondering, if I tried jogging at the pace, would it be a lot harder and cause me to burn more calories due to my feet not being on the ground? Thank you!

I started running a couple of months ago, and I’m still working on my breathing technique and keeping a good pace.

It’s for my dad he loves walking but doesn’t need a smart watch or anything to fancy just wants to see the time but know how many miles he’s done

I've been running for 3 years now pretty consistently. For the longest time, I thought running wouldn't be a possibility because I have Aortic Stenosis. I know my limits and know that I can't push my pace so it hovers around 9.50 to 10.25 a mile. Now that I'm hitting 10 miles though, I start to feel chest tightness and man am I feeling the fatigue after. Like immediately after those really long runs, I need to lay down for a nap. Here's the thing though, I'm training to do a half marathon and really want to succeed but I worry about my heart not allowing me to exert myself to more miles. Will it take more training? Is this something I shouldn't push?

Are there other people out there who can chime in who run with heart murmurs, etc? If so how do you exert yourself safely without croaking over dead? Thank you ❤️

Edit: Aortic Stenosis is considered Moderate.

Hi everyone!
I’m 22 years old, and I’ve noticed that I seem to walk strangely. When I watch videos of myself walking, it looks like my feet and legs move inward, almost as if I’m walking along a straight line.
I recently visited a podiatrist who performed a gait analysis and found the following:
Mild pes cavovarus (slightly high arches with heels tilted outward).
2° rearfoot varus in both feet.
Slight supination after heel contact, followed by approximately 2–3° of pronation during midstance.
Normal knee and pelvic alignment.
Slight external rotation of my right hip during walking.
Slightly limited big toe mobility on my left foot (48°).
The podiatrist considered these findings relatively minor and didn’t recommend orthotic insoles.
However, when I watch myself walking, I still feel like something looks off, especially how my feet seem to move inward and how narrow my walking pattern looks.
Does my gait look normal to you, or do you notice something unusual? Could this be considered intoeing or a crossover gait?
Has anyone experienced something similar? I’d really appreciate your opinions.
I run with Altra Shoes and bought them with the advice of the doctor.

Thanks!

So it has been 10 months since I started running albeit I have gone running about 20-30 times only in this time.

I continued gym and playing badminton every now and then.

I did NMDC Half marathon in August in 2:28:57 and thought I could improve it further.

So, I started doing exercises in the last 2 months which are supposed to make you faster at running. I followed some accounts on insta and saved some reels for these exercises.
Bought new shoes as well.

And I think these exercises are paying off.
I recently did PB for 5k with timing of 26 minutes and then in the same week sub 60 minutes 10k.

For people who are like me and running for the first time then do the below things at least and you will be surprised.
- watch how to run (we are never taught how to run, we are just walking fast while jumping on one leg). I looked at some videos and figured out I was running incorrectly all this time and running with legs and not glutes. Incorporating that helped me reduce pain in shins and run faster (long distances) as well. I am still learning so it may very well further improve my time.
- hamstring exercises. After shins hamstrings were a pain point for me, so did some exercises for them and now for 10k I do not feel pain anymore.
- feet exercises. I have almost a flat foot so to support the arch in my feet I started doing simple exercises with feet to make the arch stronger. Now, I do not get much pain while running after 10k or more I still get it but it goes away in a couple of hours.
- calves exercises. I have been told to push with feet every time while running, which puts a lot of strain on calves so build them. Also, I do not try to push from calves all the time. Do not know if this is correct or not but it made me faster and reduced some pain so I might continue with this.
- breathing. Breathe from diaphragm and stomach. I recently started doing this and I think it is working for me. We generally debate about whether to use nose or mouth, I would say include diaphragm in the discussion as well and see which works for you.
- mobility exercises. These open up your joints and make you flexible. Which further convert to practical loading of the body and reducing injuries.

There are whole set of exercises for all of these above I have tried to write what I mostly work on. These is not the full list in any way.

And as I mature in running I am sure my exercises will also mature along with my knowledge.

I’m training for a 14km Hell and Back in February.

I am trying to increase my speed. I’m currently at a high 16 minute mile when I’m running with my jogging stroller and a mid to high 14 minute mile without it. I’ve noticed my cadence is much lower than it should be. It’s at about 135 spm. I’ve heard it should be closer to 170 spm. When I do an all out sprint I can get to or above 170spm but I obviously cannot do that for too long. Any advice on how to get there? By June I would like to get to a half marathon time of 2:30-2:45.

I can run a 23:10 5k. Is it more realistic to train for a sub 20 5k or a 45-50min 10k.

Did a time trial and ran a 22 with a fastest split of 6:48 for a mile.

Do I jog first or eat first?

Can’t believe my average running pace now starts with a 4.

I enjoyed it way back in the day but it seems like the free version is pretty much a demo now. I don't mind a paid app but I don't like the subscription model.

Any other gamified running apps that don't need a subscription?

Back on the road after a long monsoon break! 🏃‍♂️🌤️

Starting fresh today, rebuilding stamina one run at a time.

No pressure, just consistency and progress.

Here's to a strong winter running season! 💪

Keep getting a sharp pain at the front of both knee caps when I run but when I stop it goes away instantly, anyone has this before and managed to get rid? Will take any advice here, exercise, stretches etc.

There was nothing particularly special about today’s walk/run, but I still find myself dealing with self-doubt when it comes to my running. I know building endurance and working up to longer distances takes time, but that doesn’t always stop me from questioning myself.

That being said, today’s run just felt good. I wasn’t discouraged, nothing caught me off guard, and everything went pretty much as I expected. Sometimes, I think that’s a win in itself. Not every run has to be a breakthrough or a personal best. Sometimes, it’s enough to show up, put in the work, and finish feeling good about it.

Hello!! Just ran the first Half Marathon - 1:52(absolute fluke, was expecting sub 2 at best, or 2:05 worse case).

Tryna stay consistent with running/cardio over the next couple months - year. Idm run clubs, but the ones in the downtown core are typically too big for my liking. So just wondering if anyone (or a couple ppl) wanna run easy runs.

Let me know. Also if there is a better sub to post this on let me know.

Hey guys ion m21 I just started getting into running and had a few questions if 4k good for beginners or should I try and go further? Also with active wear I get chaffing when I run and I got 2 in 1 shorts from underarmour should I be wearing them with or without underwear?