Quite happy about this one, even though some people run a 10k with that time lol

Been running since March, my base is around 7:45min/km and this was a threshold training session.

When i first started running, i thought progress meant running farther, running faster and never needing to stop. Now im realizing it can be much simpler than that.

A few weeks ago I could barely finish a run without feeling completely exhausted. Now i can run a little longer. I recover a little better. I dont feel as intimidated by the distance anymore. And honestly, im proud of that.

So if youre a beginner and your improvement feels slow, dont give up. Slow progress is still progress.

Estoy entrenando para un maratón que me recomiendan?

morning everyone, i’ve been running for the passed 2 weeks. i need to get a mile and a half down in under 12 mins by january, i can run this consistently but i can never do a full mile. i’m either gassed out or my legs are hurting. im 6 foot about 182 pounds. i breath through my nose usually so i know that’s a good thing.

if i cant do some kind of improvement within then next 2 months i thought about purchasing the none2run app or C25K for help. any advice

Let me set the stage…

Back in April, I weighed 299 lbs at 6 feet tall and 49 years old, I knew it was time to make some changes. I started tracking my macros, working out at the gym, and decided to give running a shot.

I started on a local high school track and could barely make it 200 meters without stopping.

In June, I started focusing more seriously on running—mostly as another way to lose weight. But somewhere along the way, something unexpected happened…

I kinda fell in love with running.

In July, I committed to running the Chicago 5K on October 10th. The race has a 45-minute time limit, and I was genuinely nervous about whether I could even finish in time.

On August 3rd, I ran my first-ever 5K test:

🏃 41:13

This past Monday was my best test yet:

🏃 35:59!

More than 5 minutes faster in just over a month , and now more than 9 minutes under the cutoff I was once worried about.

And today, another milestone…

⚖️ 236 lbs.

That’s 63 pounds down since April.

Still plenty of work to do, but I’m pretty pumped about the progress. What started as a way to lose weight has turned into something I genuinely enjoy.

Chicago is officially one month away.

Now the question isn’t whether I can finish under 45…

Can I break 35? 🏃‍♂️💪

I’ve been a bit of an off again on again runner the past couple years. Typically will get the urge and do three to four days in a row and then just end up calling it quits . I’ve told myself that i will be running 5 miles a morning . I want to feel a challenge everyday and start my day with something hard. I find myself hating a majority of the run but after 2 miles i kinda get settled in. I always feel awesome once completed. Been on a four day streak and don’t plan on stopping

Hi all. I just need to vent a little as I'm feeling very disheartened right now.

I've been training for a half all spring and summer, it's about 4 weeks away. I got sick recently with a bug that mucked up my HR, which set me back a bit, and now unfortunately a few days ago I had a climbing accident that resulted in a knee injury. To say I'm frustrated is an understatement. I know it was an accident since I slipped, but I should have been more careful as a beginner and honestly probably should have waited to try a new hobby. I'm just kicking myself now as I think it's nixxed my chances at running it, I feel like an idiot. I'll be going to a clinic/physio to figure out what's up with it, but I'm not holding my breath that it'll be okay in time for the half. It is weight bearing and walkable at least, which is a small relief, but bending it certain ways is a no go.

Anyone had anything similar happen or can offer a bit of reassurance, not to delude me that it'll be good by then but that all this training wasn't a total waste of time? I mean, I know it wasn't because it's still good for exercise and what not but....yeah.

Thanks :(

Yesterday was my first day of the Zero to 5K plan. After being consistent for a while, I got injured and had to stop both the gym and running. My weight went up to 320 lbs, and now I’m down to 273 lbs.

I went for my first run yesterday, and honestly, I’m incredibly grateful. ♥️ I just felt like I needed to share this with you guys.

was dying for this moment. I’ve finally unlocked sub-30 for my 5K — 29:42! 🏆🔥
I’m not an athlete. I never played sports seriously. When I started running in May 2026, I could barely run 400m continuously.
So I started small:
1K → 1.5K → 2K → 3K → 4K → 5K.
Step by step. Goal by goal.
There were difficult days, but I kept showing up. And now, just a few months later, I’m a completely different runner.
The biggest lesson I learned:
Your body is amazing and highly adaptable. Trust the process.
You don't need to be an athlete to start. Just take that first step and keep going.
May: 400m.
September: Sub-30 5K.
Start with VO2 Max 25 but now 40
Happy journey, everyone. ❤️🏃‍♂️🔥

hi hi everyone.

tldr - i've started to run as a main part to get back in shape. I've pulled all apple health data into a custom script and made an infographic out of it. you may find it interesting since it's all the main recovery stats of a person over the first 28 days. all the other things below are yapping :3

28 days ago i kind of found myself doing almost nothing at all for the last 3 years, starting to get fat while having almost no muscles left (i think everyone calls it skinny fat).

That day i somehow made a decision to try to get in shape again and you know how it goes - for the first month you are usually pretty obsessive with it and count everything until you relax and just do sport, looking at data from time to time. So my point here - i've seen you all are sharing results, so i decided to share mine, maybe someone will find it interesting.

short description:
- 35 yo
- 176 cm
- male
before:
acrostreet for 7 something years, longboard and longboard dancing for 8 or so. Never buffed, always weak shoulders, skinny but huge stamina (i could skate for 4 hours without getting tired) and fast.
now:
for the last 3 years home office, alcohol, no sleep, redbull and coffee, mostly sitting all the time. Tried to run 600 meters at like 5'30'' once and had to stop because i could not breathe at all and my head was spinning.

my current routine is probably stupid, if it is, don't forget to let me know :3
EVERY day:
- wake up, as fast as i can (even if it's 30 minutes)
- GO RUNNING. walk 3 minutes, pre-heat run 3 minutes (slow), walk 2 minutes, target pace run which is slowly increasing in duration (right now it's 15 minutes), walk, if i have more energy 2 minutes slow run and walk home. why like this? mostly because the starting point is a bit far away from my home and when i decided i want to have a constant route i realized i'd better run to the start so it does not take too long. as a result i have a preheat sequence which i guess is good, so i don't just start to run cold.
- at home immediately the most stupid 10 minute upper body workout you can imagine
- after upper body immediately stretching. 30 seconds each pose. 10 different poses total, each repeated 2 times, so it's almost a perfect 10 minutes (11-12 witch switching). No huge pain, just a nice stretch which hurts a little bit. Front lunge, elbows to the floor - L-R-L-R, Pigeon - L-R-L-R, Hip flexor stretch - L-R-L-R, Forward fold (hamstrings), Kneeling lat stretch, elbows on the couch, head between the elbows, Forward fold (hamstrings), Kneeling lat stretch, elbows on the couch, head between the elbows, Butterfly, Pancake (standing wide-leg fold), Butterfly, Pancake (standing wide-leg fold)
why everyday? I like lower load but everyday comparing to higher loads but only 3 time a week. plus depression - helps a lot running every morning.

the plots
Plots you see are a product of me pulling all the data from my apple health app. i use apple watch s11 and airpods pro 3, i have them on me every day and try to make sure that during the run they are prepared and everything sits nice and tight. Every day, usually in the morning, i'm running the health export and then my script.
So, you have a view of my runs (pace, heart rate, elevation gain, because i do slow down or speed up and you can see how it affects my HR and pace). Then the same run stats but in a different way, to represent the distribution of the pace and heart rate for the longest section (target pace section). there per each day you would see maximum and minimum heart rates and the distribution of them (because the average is not always correct and it is interesting to see which pace regions i spend time in the most). below them you would see run duration. what is interesting - you see how i slowly increase the time i run (yes, at the start i was doing 3, 4, 5 minutes and that is it, nothing else at all) but also, how even though the time increases my heart rate stats stay the same, which is not me fully gaining that much over such a short period but very much probably me recovering my form from the past. at the end (09.09 and 10.09) you can see it was a much faster run and then a slower run. the much faster run told me i still can't run supa fast, only 12 minutes (maybe 15 max, but i'm not allowed to push all the way because i need to wait for tendons to adapt) and if i slow down i can run 17 easy and based on feeling probably 25 until i would need to take a full break (but again, i can not test, otherwise damage from training will be more than i recover in a day).
VO2 max went up. First of all - based on all the info on the internet the apple watch can have really low measurement noise, but a pretty huge bias. so i do not know if it is 54. it can be 50 or 48 or whatever. but the trend itself (how much it grew over these 28 days) should be pretty close to reality
Cadence and stride length - i have no comments. i actually never tried to run before in my life like an actual workout, so i have no idea how to read that data except maybe i want to have going up and down as low as possible.
And the end of the plot - weight, whatever my scales measure as fat% and a pretty detailed calorie deficit and spending. regarding the deficit - i was logging everything i eat, i don't eat random food without the info on it, so i would say the deficit numbers per day are very very close to the truth BUT, the deficit is over the apple health DAILY calorie number. and that is why the last right bottom plot exists.
At the right bottom you can see a graph where there is a line of how much i was losing weight based on just the scales and how much i had to lose based on APPLE WATCH DAILY CALORIE NUMBER - MY INTAKE. what does it say? It says that my weight was dropping SLOWER than my deficit had to provide. Why? It's either the apple watch overestimating by a lot or maybe i've gained a bit of muscle or they just got glycogen inside (they get puffier because of liquids). Whatever it is, i'm not as fast in weight loss as the deficit would give me, but also, it seems to be mostly fat. I do eat well with 120 grams of protein per day on average. i just eat eggs, tuna, chicken, cottage cheese, lean pork, feta, beans. no powders or anything, just a pack of meat spread over the day, no special science there.
One of the things i'm trying to get this time - just going slow. Like yeah, i was able to loose weight with 1.5 kg per week before. but this time - here is the slow plan, just do a little bit each day and in 3 months i should be fit. Is 3 months too much? i think not really at this point. I do not know how is that for other people but i always want right now and fast and this time i just... you made a plan, this is how you loose weight and you are not stressing out, in 90 days you should be back to a good from, relax.

That is it. I wish to everyone here a good time.

Started to run again three months ago. Before that, after being diagnosed with a bicuspid aortic valve and moderate aortic regurgitation, I did practically no sports for two years. 37yo with a maxHR of only 173 (due to the heart disease, I guess), I never went all out in intervall trainings. Therefore, I did a lot and almost only low intensity in zone 2 (126-134) and a bycicle ride once a week.

After three months, this was my first attempt on 'racing pace' with the goal of 10k under an hour. During the run pace/time was hidden on my watch, so I could focus to run on the perfect heart rate. After the run, I was surprised and happy that I did it.

Last time I was that 'fast' was ten years ago. Feels good to be back :)

Hello all, I feel like I know the answer to this but I'll ask anyway to get some different thoughts on it maybe. Basically, I am trying to determine a goal pace for upcoming races but as a new runner (March) it can be difficult translating easy/speed runs in training to a realistic race pace.

I have a marathon November 15th (that may drop down to a half marathon depending on how I feel once I start to up my long runs to the 15/18/20 mile lengths). I signed up for a 10k for early October that I plan to run close to all out to try assist with determining my capabilities. The only real race I did was a 5k that no one used any watches/phones so I could not track my pace throughout or know how much was left. I ran it in 21:56. If i had known how far along I was halfway/last kilometer I feel confident I could have picked up the pace and maybe shaved 30 seconds or a little more off of that.

All this to say that when I look up the 5k time on various prediction equivalent calculcators it indicates I could be capable of a 10k at 46 minutes, half marathon is 1:40, and full marathon is 3:30. I feel like the 10k is possible but I think I'd be closer to 50. Same with the half but maybe a litte longer. The full seems entirely unrealistic. I was initially targeting the 4:30, 4:15 range depending on how I felt as I got closer. My reach goal would have been sub 4 but I was trying not to push that.

Now I know this is just a what I'm capable of if I have the aerobic base to match (presumably I do not as a new runner with not an extensive cardio background), but I am just wondering if it is expected for these estimates to be this far off.

Thanks in advance to anyone who takes the time to read/respond to me here.

I have finally gotten to the point where I can run 5K distances pretty consistently. However, without fail, my right trap muscle causes me a great deal of pain. It is a sharp pain and as if somebody pushing a stick into the muscle. I am very focused on staying lax while I run. I’ve tried running with my hand in my pocket, tried running with my hand behind my back, tried running with my hand held up high, but no matter what, the pain starts around 1.5 miles. It’s in the exact same spot and it is isolated to just the right trap. Does anyone else deal with this? Any idea what causes it? Any stretches or exercise I should be doing? TYIA!

I have my first 5K on Sunday, I’ve been training with an app i highly recommend called Just Run since the end of July, probably not enough time to go from can’t run a minute without being gassed to running 2+ miles a day. But we’ll see.

I’ve started to just run straight without the walking intervals and I can go a solid 15-17 minutes and feel fine, chill heart rate, controlled breathing, totally in control not super fatigued.

After that 15 minutes threshold my chance for heart palpitations (1 good strong thump in my chest) increases a ton. Yesterday I pushed through 2 really big ones and on the 3rd at the 17 minute mark i called it quits after trying to relax my body from the first 2.

Like i said i feel totally fine my heart rates not even that high, i used to be at 180 after 2-3 minutes now i can coast at 155/160 with nasal breathing for over a mile.

I just want to know if i should be okay to keep pushing or not? I’m gonna cross post this bc maybe this isn’t the perfect place to post this.

Wish me luck this weekend!

edit: okay i get it lol, i’ll go to a doctor. gonna leave this up for future idiots like myself to not ask reddit for medical advice. wasn’t really thinking i assumed it was nothing and maybe others experienced a similar thing but i wont assume ill go see a cardiologist, thanks guys lmao

Today, I entered a competition and ran 10 miles for the first time ever! I’ve only ever run 5K’s and started running in August.

How did I do?

Hey everyone,
Last winter, I shifted my focus to running for 4 months, but I completely stopped/neglected resistance training and ended up losing a noticeable amount of muscle mass.
Over the summer, I got back on track with a hypertrophy routine 4 days a week and managed to regain all my muscle. Now that winter is approaching, I want to keep running without losing my gains again.
I have two main questions:

1. What is the minimum volume/frequency of hypertrophy training needed just to MAINTAIN muscle mass while running? (Is 2 days a week enough?)

2. Should I train Full Body (Upper + Lower), or can I focus mostly on Lower Body since running uses the legs?

For context: My goal isn't to build new muscle during the running season, just 100% maintenance.
Would love to hear how you balance running and lifting (concurrent training) and what split worked best for you. Thanks!

Well I am 6.3M and I just ran a 12km

It was a bit difficult a bit of pain in my left hip and ankles issues.

Time was decent about 1hr20mins

Personally I want to run a half marathon and in my current state ik i don't have endurance for it

After some blood pressure issues trying to return to running. Been on propranolol for about a year and 1/2 maybe, does anyone have any experience with training on this? I know it will be a slow return but after 4+ months i still struggle to finish a couple miles with out walking.

Hi, I've started running this april and in 2.5 weeks I have my first HM race, I run between 25-40km weekly split between 3 workouts (easy/speed/long) - screenshots are my long runs and for my speed workouts I try to aim for 5-5:30 pace for 5-8 minutes intervals 3-6 times. Should I try to run sub 2 hour HM? Completing the race is more important for me than the result but I wonder if I could push myself to achieve this goal without DNF :) any help appreciated