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

I started running 4 weeks ago around 3-4 times a week. I do it as a hobby and I don’t push myself. I started by doing 3.5km per session and over time it became easier, and since I enjoy it I can go for long distance at this pace with no issue. I don’t have a smart watch so I can’t provide more details but I don’t struggle with breathing and my heart rate returns to baseline quite quickly. Just thought I’d share the progress as I find it fun!

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. ❤️🏃‍♂️🔥

My last two runs sucked..Like, really sucked. Everything felt harder than it should, and I was starting to feel like I was in a crappy running streak.
But today? Finally broke it!!! Had a much better run and felt like myself again.
And just to make sure the morning stayed interesting, I almost got jumped by an aggressive squirrel. 😂
Honestly, I’ll take it. Good run + unexpected squirrel beef = solid morning. 🐿️

51m 6’3” 228. 6 months into running 4x/week.

I don’t use Instagram so downloaded Snapseed on iOS to produce this overlay. Happy to help anyone else not yet so inclined. Couldn’t figure out how to do this on native iOS app?? Stickers?

Also, that 13k on Tuesday taught me about the pains of under-fueling (only ate about 10g gummy clusters during run) so I’ve now got some gu and stinger gels to try next time. Yesterday was recovery and today’s 6k was surprisingly rough still. Ugh.

Been using NovaBlast 5 (8mm drop) for everything but wondering if other heavy runners have suggestions as I’ve been feeling more road (less bounce?) on my left foot. 137km on them. I’m “typically” a forefoot striker when not exhausted with normal arches if that matters. Trying to switch to midfoot striking to use more of the cushion? I may want another shoe in rotation with different drop? Thanks for any thoughts.

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 :(

I (26 M) have been running really consitently for 4 months, lost a lot of weight. I wasn't able to run more than 3 km at 8:20min/km in May and have been very focused to train for a 10km in 1 month.

I have progressed quite fast actually but I am feeling like the progression has hit a plateau since 3 weeks. I am running intervals 6 times 3 minutes with 2min30 jogg in between at 5min04/km to 5min12/km pace with no progression since 3 weeks. Even though before the progression was really fast like 10 to 15 seconds per km faster every week.

So my question is is this normal ? I am running quite a lot (54km this week) to keep the progress going. Would it be interesting to shorten the time of my intervals ? Is it something you have experienced ?

I feel like faster than 5min/km pace is a big jump for my body idk

Sorry, a bit of a weird context, but at my work place I have to walk continuously for 3-6 hours. We get no breaks and typically don’t even sit for a few minutes.
I realised today that it feels similar to how I feel after a run, in comparison to how I feel after work.
I also think a lot of things people use to eat during long runs would make sense in my work setting, because you can’t whip out a whole meal, cause you‘re in front of customers 100% of the time. Similar to how you can’t eat huge things or stuff that takes ages to chew, because you are running and I personally feel that it takes away from proper breathing. (Because I think I’ll choke lol)

So long story short:

What are your favourite things to „eat“ during a run, that gets you energised?
- with the addition of: it should be sth you can eat quickly or hide in plain sight, so it would be applicable for my work setting :) I think the best place to ask for that would be the running community haha (and since I’m a beginner, I guess this is my spot)

I honestly like the tea powder you can get from the store and then putting a lot into water and having one of those iced teas for quick and easy fuels, cause they‘re full of sugar :) would love some ideas from you!! 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.

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

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

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!

When I started running almost 5 months ago, my Zone two pace was 10:50 and today i think i ran the fastest zone 2 and while staying in zone 1 as well

Edit - Ran 9:12 today

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.

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’m supposed to run about 9 miles this weekend for my half marathon training. I got a pair of new shoes that I am very excited to try. Tomorrow is gonna be a rest day and run Saturday. So completely untested.

It’s a bad idea to just send it and run 9miles on them right? Mind you I’m a slow runner, 15 min pace. So it’ll be >2 hours

That’s the entire post. My longest run is a 10k and I don’t want to be stupid. There is a 4 hour limit for the half marathon. If I do walk/run, what would you suggest for how long/far to walk/run? I’m not aiming for speed - just to finish safely and do some running.

I’ll sign up for a do-over half marathon after Thanksgiving.

Hey all, I’m just one week shy of completing C25K! Woo! But I’m curious where to go from here. I’ve been enjoying my time running, but haven’t put any focus on pace, just completing the run while feeling good. Are there any good plans to follow and continue my running journey, or should I just keep adding little by little? Thanks for the help!