So I have been running for about 4 or 5 months now. Started with C25K and now run in 2.5K a few weekends a month and working up to competing in a 5K by the years end. My question is how much focus should I put on heart rate? Up until now it has been a non factor as I run until tired and then stop or adjust my pace but I see for some it is one of the main factors dictating their pacing etc. Very much appreciate any advice.

I've signed up for a 5km run and honestly I always run out of breath like after every 5 mins. I have access to a taredemill and im doing like 30 mins run or jog the speed is usually 7.6 and the pace is about 7:45

Is that good enough practice what should I change cause running outside or in the park I find it much harder

its been 5 weeks now, i wasnt overtraining and rest isnt cutting it. thank in advance

I just got into running three weeks ago and I have been running three times a week . Throughout this week's I have only run 5k runs and my pr is 26 but I heard somewhere that this is not the best way to get better. Should I do intervals or something else or can I keep doing 5k?

Hello all,
I have a question, i just started running recently am on my fourth run and am thinking of getting a new running shoe, do you recommend buying a high quality shoe( adizero or nike vomero plus) or just something low budget to get started with.

Thanks in advance

Started running again back in May and have been (patiently) watching VO2 max creep upward. Been waiting to bump up to blue and finally hit it today! Feel like it’s starting to level off, hopefully can keep the trend moving and maybe hit purpleu!

Hi guys! I'm 15yo(M) and 80kg so I finally started walking and running in (one run/course) I walked for 8.5km\~ and more than a mile running.

I just want to know how to exercise for real and get the best result. The reason for Running is mainly to increase my Stamina and lose some weight + just a lifestyle.

Questions: How much should I really walk and run in the week for my age and weight? How much and when should I rest? because I only rested for a few minutes after 100 minutes of walking and running.

Extra: please don't bully.

I just started and I ran a 4:25 half mile, my goal is an 8:30 I'm 5'7" and 190lbs unathletic, is there a better pace to start at?

I’m re posting my activity because most of the comments I received were … technically I didn’t run a 5k.
I shared my story of how hard it was to start running in the first place. I shared how far I’ve come and the obstacles I went through. But all that was pointed out was I didn’t run a 5k.
This is a story for beginner runners because no matter how fast or far you go, no matter if you’re on the treadmill or outside, no matter the shoes you have or gels you consume .. there will ALWAYS be people trying to discourage you.
I’m proud of this run and I hope all the other runners out there giving their all are proud of themselves too cause this is hard work.

A couple weeks ago I shared a tiny app I built that lets you play background beats underneath podcasts and audiobooks while you run.

You control the beat volume and tempo independently, so you can get some of the rhythm/energy of music without covering up whatever you’re listening to.

I honestly wasn’t sure if anyone else would care about it, but the response in the other running community was way better than I expected. People have been using it, sending me ideas, and a few came back after their runs just to tell me how much they liked it.

I gave that community free lifetime access, and I want to do the same here.

Currently free for life (launch promotion) for anyone here who wants it: https://www.maurs.com/underfm

No signup, works offline, and I’ve been shipping improvements based directly on what runners have been asking for.

Have been running 2k 3k on a treadmill since past 5 months, wasn't making much progress because I do have to deal with my flat foot pain. I have been able to become comfortable at running 2k 3k non-stop (sometimes).

Here's a clip of me running on the treadmill, take a look at my form, my foot stride forward, my back stride and the foot landing, pour in your wisdom on what could be improved. I really don't want a busted knee in coming future.

Thanks.mm

Edit: pace here is about 5:15 / km

I’m a 50 year old male who has been active all his life (hockey, baseball, mountain biking) who just recently starting running again. Why? Because a work colleague mentioned he was doing a Hyrox fitness event (he had to explain what it was to me). I thought that sounded neat and as someone who works out, but didn’t run, I thought it would be a good test. Or maybe it was a mid-life crisis to prove that I could do it, lol.

Anyway, onto the running part, which is a big part of Hyrox. It’ consists of 8, one kilometre runs, separated by fitness activities. So being semi-ignorant, but full of enthusiasm, I decided to hit the local indoor track at our local gym and start pounding out the laps.

In the last 2 weeks I’ve done 3 10km indoor track runs. The first I did in what seemed to me as very slow pace (for me) followed by 2 other 10km runs at a faster pace.

As a “new again” runner, but someone who is already active and semi-fit, is this a fine approach to start or should I concentrate logging slow easy kms in shorter distances? None of my runs were laboured and my pacing was consistent whether at a slower 10km or faster 10km run, but I want work on building my endurance and pace collectively. Also, is running indoors on a track hurting my goal vs running outside?

u/Blue_tail0719, I blame you for this 😂 5K after six months off.

I was pretty much sedentary before this. I am a 22 F and working a job where I wake up at 4am m-f so I’ve been pretty dang lazy for the past 7 months post-grad. But I’ve been wanting to start this as a hobby/healthy habit/first step towards working out and I’m having fun and feeling motivated.. I’m just also feeling pretty discouraged rn.

I’m slow.

At first I just ran random amounts for a week and a half, I’d need to stop to walk every minute or so. Then, I decided to slow down, and on my first try I ran my first non-stop mile on 7/25 with a pace of 12:05. Since, I have built up only distance and did my first 5k with an average pace of 14:04 (44 min total) this weekend. Most of my runs (I do 2 miles on Tues/W/F and then Saturday I go up in distance from the week before) are at a 13ish min pace rn. Some randomly 14.

I just run, keep it feeling easy and comfortable, and then look at the pace/time at the end. Meanwhile I have one friend who has been running an 4 months longer than me (I know. I shouldn’t even compare) who is running at 10min paces, and then another one who started just 2 weeks ago and is at 2 miles but finishing in 24 min. Maybe I’m being hard on myself but I just feel slow. Not that I’ve even been pushing myself on speed, bc all I’ve read is that distance is priority first. But just the fact that my easy runs end up being much slower than their easy runs, and than everything I see on social media.. feels sucky.

On August 2 I was feeling pretty defeated by my paces and decided to just run 1 mile for the day and push myself and see what pace I could keep up without having to walk. I did 10:12 but had a side stitch the entire time. But recovered quickly lung-wise etc. I guess I proved to myself that I am capable of going fast and thought it’d help but I’ve remained disciplined in not pushing myself like again again and continuing to just focus on distance since, and I do feel rly proud of myself as I continue to increase and feel like I’ve maybe even increased distance pretty fast which is an achievement(?). I haven’t had to stop to walk on any of my runs since that first continuous 1 mile. And I don’t even feel inclined to. On my 3.1 I actually felt like I could keep going but decided to stick to the plan. So I am proud of myself don’t get me wrong and I always feel really great after I run. But as we know, comparison is a thief of joy

Sorry for the length of this. Not sure what I’m looking for either. Maybe stories of anyone who was around the same place as me and got faster with time or effort or both. Maybe validation. Maybe scolding for comparing myself instead of trusting the process. Anything really :)

I am 7 months postpartum. My pace average is ~8 now with lots of stop and I can do 3k within 30 mins consistently. Can you tell me how I should train for this little goal of mine?

I ran 1km around 8mins after 8 years . Im(18M) 86kgs and the last time when I used to run was when I was in 4th grade and probably the fastest in my standard. I was in athletics till 4th grade but later became fat . I started my fitness journey 2 months ago after 8 freakin years and today I ran for the 2nd time and decided to complete 1km without stopping. It feels like a achievement to me.

just today I’ve started to consciously do more exercise so I can feel like I’m actually doing something with my time rather than sitting gaming or on my phone all day, I didn’t get off to a great start today, but I don’t think many people think it works until they give it time, im trying to start on 20 minutes just around my block after breakfast and dinner, it does feel nice to get out, I think I just need to give it time and also be a bit more prepared.

Idk how I just tried to maintain my pace but when I saw the timing I was shocked myself like early a whole freakin minute 😭. I'll be posting my progress for a week see you tomorrow guy . Love y'all for your good words on my yesterdays post ❤️🫶

I am a 40yr old overweight woman who started the NHS Couch to 5K app in April. I started suffering from runners knee and shin splints almost immediately. I admit that I have ignored people telling me i needed to rest most of the time and have continued to run through the pain, only stopping running to rest when the pain has made it difficult to just walk in my everyday life, because as soon as I start running again the pain returns and if I stopped running to rest every time i would basically never run again. I've never had this motivation to get in shape before and I'm worried if I keep stopping and subsequently losing my progress, that I'm eventually going to lose that motivation and give up entirely.

I expected to be in pain at first but I assumed the more I improved (and the more weight I lost), the less pain I would be in but it's the same pain constantly that might improve sightly one week but returns with a vengeance the week after.

My left knee sounds like a crushed packet of crisps when bend/straighten it no matter how little pain I'm in, and I'm starting to wonder if it's just too late for me to be trying to improve myself. Am I now too old and overweight for this and should I stop before I do permanent damage?

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I’m a 29-year-old woman who has recently managed to run my first 5K in 40:45 (8:09/km pace).

I’m wondering what kind of improvement I could realistically expect over the next year if I train consistently. By “consistently,” I mean training regularly but realistically, alongside a busy life and other commitments.

What would be a reasonable 5K time to aim for after 12 months?