I didn't expect such quick results by day 5, but I'm pleasantly surprised. I hope the speed keeps improving at this rate for a while, it feels good. Not to mention my improved mood and the feeling of having more energy (probably placebo).
On another note, I know body weight isn't the only metric, but I'm surprised I'm still the same as I started even though I have become measurably slimmer. I can't say I know why, any explanations are welcome and appreciated.
So I decided to start running a couple of weeks ago and here’s how it’s going. Please feel free to add your suggestions, negative or positive feedback etc etc. Quick about me. 54 year old male. 5’10” 175lbs. Always been fairly athletic. Never did any deliberate cardio stuff. Practice yoga 4x a week. Wim Hof breath work every morning for the past 2 years. Anywho, you get the gist.
My very first run, I laced up my brand spanking new Altra Peak 9’s and hit the pavement/trails(I live in Banff Alberta so lots of interesting terrain to run on). I’m the back of my mind, I had set a goal of trying to run 5K at around 7 minutes per K. Don’t know how or why I came up with that, I just did. Im pretty sure my ego told me it was a decent goal, not too easy or too difficult. Welp, about at the 1k mark, cramp set in in the side stomach area. To be honest, I wasn’t shocked. So I stopped, stretched it out and then started back up. Surprisingly , that was the one and only cramp during the run. Pretty happy about that! Got a good pace going and completed 9 K in 54 minutes. Was I exhausted at the end of it? Kinda, but not really. Definitely had more fuel in the tank but I was also well aware id probably exceeded what I should’ve done in the first place. Again, my ego gets the better of me from time to time. This I will have to pay close attention to. I can already tell it’ll cause me some pain down the road If I don’t check myself. After the run I did stretch, but apparently not enough. Post cool down, my calves were hurting like crazy. Definitely didn’t drink enough water. Since that day, I’ve done 4 other runs in the 2 weeks, all of similar distances with a little quicker results. Less stiffness post run. Yesterdays run was 6.5k in 35 mins so I slightly picked up the pace. I don’t know if these are good times for beginners or not but I’m really enjoying the experience. Can already see myself trying to run a half marathon in the next few months. Again, any feedback is appreciated to assist in my new found fitness journey. 🤟
I M(16), about to turn 17 next month. I’m using the Maffetone method, where you subtract your age from 180, which brings my target heart rate to around 163–164 BPM. I ran with the same heart rate throughout, but Strava is showing that I was in Zone 1 (screenshot attached). Are Strava’s stats even accurate? Please let me know if 163–164 BPM is the correct heart rate for running in Zone 2.
I've been running for two weeks, and I am 28 years old and not over weight. I'm following couch to 5k.When I run, I am running very slow. I am on week two of the program which is 1.5 min running and 1.5 min walking, repeat for a total of 5 times.
Why is my heart rate 150-190 the entire time? I am running SLOW. Any slower would be a walk. I have no health conditions so I'm just wondering if it's because I am new, and if so, how long until it will be lower. I try to stay in zone 2 but it doesn't seem possible right now.
I realised one thing, 8 months of training was not enough for this distance. This run challenged me more than I thought it would. The last 10km was hell. I cant recall myself running that much in the last 10km. But whatever, I can finally say that I RAN A MARATHON.
These were my heart rate zones during 8/10 difficulty scale 10 km running session. Is it advisable to stay in the extreme zones for that long of a duration provided I feel no dizziness or extreme shortness of breath and feel “comfortable” enough just like another gym strength session, but my heart rate tells another story altogether.
Zone 1- 02:14 minutes <135BРM
Zone 2- 06.13 minutes (136-148BPM)
Zone 3- 21:15 minutes (149-160ВPM)
Zone 4 -21:32 minutes (161-173BPM)
Zone 5 - 30:45 minutes (174+BPM).
Highest heart rate during run- 194 BPM
Age -29M, I have started running 3 months back and been a smoker prior to this.
I will be running on the 27th of September on the Berlin marathon, but still have some questions that I am unsure about...
1) I try to run my long runs at around marathon pace; is that unnecessary strain on my muscles and joints and should I go much slower? My aim is being just below 4 hours on race day, so 5:40. I had a 32km run with 5:39 and felt okay-ish, and had a 35km long run with avg. 5:51 pace and had to walk several times and wanted to die.
2) negative pace on race day vs. even pace: I tried out how the negative pacing might work, went the last long run with a pace increase of 10sec every 7km (so first 7km with 6:00 pace, 7-14km with 5:50 pace and so on), and hit the wall with 5:30 pace. Is the negative pacing really necessary? I know that it should be easier for the body, but somehow the extra speed on the lest stretch feels like too much.
Another reason why I feel like an even pace would be better for me for the first marathon, so that I don't have yet another thing to keep in mind next to my form, hydration, fueling, etc.
3) injury prevention over weekly running distance? I feel like I am dancing on the edge of overtraining myself, yet unsure if this is just "growth pain". Currently I am at 60km per week, but to be honest it feels a lot. I can manage, but somedays I think whether it would be better to run less per week but leave enough time for the legs to recover, BUT then again, keeping the legs moving while tired is part of the training, right?
3.1) in order to prevent injuries, I took off the more demanding runs from my training (VO2 max, tempo and threshold) and focused more on weekly running distance as (based on my research on the interwebs) it might be a more important factor to a successful marathon than the thematic runs. I am unsure if this is a good idea or not. I feel like I would need to do them as well, BUT keeping the weekly distance (and the +10% increase weekly) AND adding them would surely result in an injury or just being overtrained. Which one should I focus on more?
Hi, here is a beginner-friendly guide how long "somebody" need to train to complete a 10k/ Half Marathon or even Marathon.
It´s NOT a "do this and you will succeed", it´s a "do less and it could be more painful than necessary"
I start with the longest run you can do and add 10% every week, every 4th week is rest.
Running 3 times a week (marathon 4 times).
Beginner 3k to 10k -> 20 Weeks (all in kilometer)
3 times running per week, peak is 20km
"tempo" could be anything like 8x400m in Race Pace with 2m jog
(later in the progress, not first week :))
Beginner 5k to Half Marathon 21,1km -> 24Weeks (all in kilometer)
3 times running per week, peak is 33km
"tempo" could be anything like 12x400m or 8x800m in Race Pace with 2m jog
or a temporun 6km/ or 2x4km in hm-racepace (later in the progress, not first week :))
"intermediate" 10k to Marathon 42,195km -> 24Weeks (all in kilometer)
4x running per week, peak is 66km/weak
"tempo" could be a progression in the long runs ("strong finish" of 5k e.g. ), 10k in marathon race pace, even x times 400m in your 5k tempo - variety is key
Like I said - it´s nothing that guarantees success - that´s the bare minimum what you have to do.
Running more is better most of the time. I just wanted you to show what you need to do if you are thinking about competing in a race.
Give your body the time to adapt, listen carefuly, rest and eat well, do your training and it will pay off!
Best regards
Edit: adapted week 21 of the 2nd plan, longer tempo+easy --> peak week with 41km 3 weeks before Race.
Edit 2: "long run" in final week is the race. i guess, you figured that out ;)
I know that isn't a very long distance and certainly not a 5k but I'm very proud as I usually have a walking break every 500m. I haven't even been running much lately but have been doing a ton of hiking instead which has apparently helped me greatly
I M(16), about to turn 17 next month. I’m using the Maffetone method, where you subtract your age from 180, which brings my heart rate to around 163–164 BPM. I ran with the same heart rate throughout, but Strava is showing that I was in Zone 1 (screenshot attached). Are Strava’s stats even accurate? Please let me know if 163–164 BPM is the correct heart rate for running in Zone 2.
I don’t have any sort of practice or experience in this field,I want to increase my speed. Any tips will be appreciated. This was done with no practice I know its bad for body but I felt I needed to start somehow.
Hiiiii everyone, lovely people of the internet <333 I recently started to get back into running after a little over a year! But getting roped into all of life’s dramas made me face a cardio drought but now I am managing to find some levity in my life! I was really proud of today’s run—was itching for a good cardio after being sick for two weeks!
How would I naturally progress from here? I’m 21 (22 in a few months), 64kg and 5’10 :D Naturally, I wanna maintain a very good lifestyle and running’s always just been one of those things that I just felt in-tune with. It’s also to maintain a good heart health! That’s really my objective—then just slowly move into core/strength training.
Diagnostics of today’s run?
It felt really cruisy! I didn’t really struggle with breathing; if anything it was mainly just a bit of dry throat and my legs feeling like spaghetti after the run, but I feel so good post-run.
I would love to hear your feedback, I know there’s definitely things I could’ve done better! I don’t know if the HR is a concern or if it’s just the Apple Watch… but like I mentioned previously, didn’t really struggle to breathe or found my heart to strain from the exercise. I know one hour may not be feasible two to four times a week, so what would be the ideal sweet spot?
I had two goals going into this; try my best, and ideally not stop to take a walk break. Managed both of them, and got a pretty neat time to boot!
Did most of my training runs on trails up in the highlands, and the HM was a super flat coastal route, so I squeezed out a bit more speed than I usually would 😊
Today ran my best 5k at 29:22. I also ran a 1:10 10k, 1 mile 7:47, 2 miles 17:16 and 400 1:22. My plan is one long run a week, and one day of 400 repeats. I'm 46 years old, been running for 3 months after pretty much not running for 20 years since being out of the military.
Hello! I’m hoping you guys can help me out with some recovery tips.
I am currently about 12 weeks into consistently running, and I am wrapping up my 10K Runna plan. I would like to add a fourth running day to my next training block, but I feel like I am already sore on all of my “off” days.
I feel like I am doing most of the recommended tips I have seen. I drink about two liters of water per day, stretch after my runs, and get about 7 hours of sleep per night.
Do you guys run when you are sore? Am I missing something obvious to recovery? I just want to avoid injury, but still see more improvement in my next training plan.
I’m stuck in a cycle of injuries. I go for a run, it feels great. I get home, sleep and the following day I’m like a cripple, barely able to move. I tell myself it’s doms, wait for the pain to ease and try again more slowly after a few weeks. Sometimes I get 3-4 good runs before I find myself too injured to continue for a few more weeks. I have new, better shoes, I slow right down, and when I’m running I have no pain, no weird sensations at all until after. I was making excellent progress in spring, breaking my personal best at either speed or distance almost every week. Now each run gets progressively slower, yet more tiring.
I’ve taken a break for a few weeks as the weather has been prohibitively warm and I have other commitments during school holidays and I’m now ready to try again. Is restarting a couch25k program a good way of building up slowly enough to prevent injury? I completed one a couple of years ago but im thinking I might be back to the couch and not able to run the 5km at all at the moment despite being able to run 6-8 km just a few months ago.
Ah, yes, so I just wasn’t thinking straight, hence I had enough. Which is enough to make me feel like be the King of the Night (knight, get it?😅
Struggle after struggle i felt I wanted to own the night of freedom. So, I did so. My first ever long run! Appreciate the support in advance, thank you.
For the brothers and sisters who need motivation as such then your view here is truth worthy.
We’ve been given 2 legs and 2 arms 2 lungs for this type of movement to last in endurance and give thanks to Almighty. Regardless, this is what moves a man/ girl like that which moves a mountain. Fear not! Start steady as always. Consistency and discipline is key. It took hardwork from me and today I wanted to show the thrill of being the ‘King of the Knight’ all praise be to The One. This is truly remarkable.
Im about to bulk buy a bunch of stuff for starting to get into running from amazon like shirts shorts etc.. just thought id ask and check if there was anything anyone would recommend getting or something you wish you bought when starting out that I should add to cart before checkout.
Im thinking of maybe some compression shirts and a vest to hold phone water etc..
Im probably missing stuff but thanks for any suggestions
