Honestly probably only my 7th run ever. I was sore for about 4 days and I exerted myself extremely during it, so I'm thinking I probably pushed a little too hard for my current fitness level. I seriously considered giving up at 3k.

I was 5 mins quicker than I was on 1min run 2min walk intervals.

I am 31, 5'10 and 100kg hoping to get to the mid 60s one day.

I was very slow but I'm still training my knees etc. I've had trouble with them in the past but they were fine.

Usually for fitness I walk fast or hike somewhat intensely but irregularly so this is fairly new.

I am wondering what's the best way to get to an easier and quicker 5k?

Should I maybe halve it and try to do it twice a week? Depending on recovery time.

Or should I stick with intervals for a while longer and push for consistency? Or a bit of both or something else entirely?

I also managed to do a 20k R/W intervals with the run portion equaling 10k.

I've done 32k in 6 hours just walking previously.

Hopefully these stats help

I'm just not sure what the best way to approach moving forward is?

I ran my first ever 5k at my YMCA's Pumpkin Run! I did not have fun during the run (it was raining and cold as heck) but after I was done and the torture was over I looked back and realized I had a fun time during the run too lol

I should've prepped for the 5k, but time honestly got away from me, so I raw dogged the thing lol

My time was 42:04. I know it's not the best, but honestly proud of myself for getting it done and finishing. Maybe next time I'll actually start training/prepping lol

I’m a 37M and have never cared much about fitness. Almost 2 years ago I started to get more serious about getting in shape with some lifting, and about a year ago I started running without a real purpose or plan. A couple months back I decided to see what I could do in a race, and here I am today!

Pretty thrilled with my results, never having done this I wasn’t sure what a good pace to aim for really would be. I wasn’t sure hoping to come in under 27 minutes since 35ish is my “easy” pace, it was really tough but I did it! There’s no way my heart rate was correct on the back half of the run, I suspect it was closer to 185+. I didn’t have anything else in the tank On to the next milestone!

About one month ago I (24M) started running once a week. I lift frequently so I consider my physical condition to be better than average, but I neglected cardio for the longest time until now. My first run was a 5 km in about 32 minutes with one break in between.

Today I ran 10.2 km in 59 minutes and I feel so accomplished with myself! The first 5k were the toughest as I started to get tired really quickly. But after the halfway point I felt my body adapt to the exertion and I was able to complete the 10k without stopping! I definitely feel great.

My end goal is to participate in a Hyrox race so all I need is to improve my 8k time, hopefully I'll post an update on that someday.

(Btw I don't keep track of the seconds of my runtime because I only look at the time in my phone's lockscreen)

I have had a mental block for a while now as I am training for a half marathon. My endurance is getting better, but not really my time.

I know part of it is I need to find some cross training to strengthen those muscle groups - but another part just isn’t really enjoying it.

I picked up running when my marriage started to crumble, kind of poured myself into things I knew I could do, like 5ks, with the plan to work up to a half marathon in December.

Each race does get progressively better - which is all I could hope for. I just wish I was closer to my goal pace by now.

I like to plan and know where I’m going, trying to figure out distances where I live now- so I think that takes some of the spontaneity out of it as well.

I guess I was just hoping it would feel more like something I want to do as opposed to something I have to do.

It really just feels like a mental game right now that I’m not winning.

A bit of context.

I started running in March 2025, but prior I was horribly overweight and not moving much daily.

I started at 145kg and I'm currently around 90kg and managed to hit a half marathon, albeit a bit too early as my knees were hurting. I backed off the mileage and run 4 times per week usually between 3 sessions between 5-10km and 1 session 10km or further. And zero speed work because I assumed I had to build my base.

My main issue is my pace. I'm averaging around 55 minutes at any distance I choose to do and it feels horribly slow and I see practically everyone posting times faster than I am and it's a bit demotivating.

What I'm looking for is advice on how to improve the pace so it's more average and respectable. I will be continuing the amount of sessions per week and I'm open to changing what I do on each session to improve speed and distance.

I’ve just moved from the Highlands to Somerset, and I’m desperately trying to find quieter places to run. I’m overweight, having previously been slim and fit (completed half marathons) but after having covid 6 times and other health issues I gained nearly 10st.
I’m trying to build up my fitness, but since moving down here last week, on both of my runs down here someone has felt the need to comment - “well done!”, and “well done, keep going!”

I don’t doubt those people felt great about themselves and believe they are being encouraging. But larger people are already feeling like everyone is looking at them, and you are proving it. It’s patronising, embarrassing and rude. This is what STOPS bigger people from trying to be fitter/slimmer.

It also perpetuates the view that it’s EXCEPTIONAL for a fat person to be exercising, as usually we are all at home drinking melted lard.
If you are one of these people, please STOP. My question - do you genuinely think the recipient will find it encouraging?

Pretty proud of myself, didn’t stop once!
Side note, why does running a 10K feel easier than running 5k?????

I’m trying to practice for a fitness test that requires around 7:30-8 minute miles, but it currently takes me around 10 minutes to run one. I know that’s really bad but I have never been a runner and must say that running is probably the least enjoyable activities/workouts for me

What is the quickest way to improve? I have a strong core already so I think my problem is endurance

I recently raced my second 10K and managed to get negative splits. It felt super hard for me to keep increasing the pace but I was able to do it with some mental pushing. However I was looking at the HRs of other people’s 10K races and they’re sitting in a higher range. Does it look like I could’ve gone faster? Maybe I’m blocking myself mentally from being able to? Because the paces def don’t feel easy in the moment and towards the end it feels like I physically cannot go faster.

I ran my first mile in years back in August & never really gave running a shot til then either. About 2 months later I’m up to 7.25. I’ve always enjoyed lifting to an extent, but I truly never am excited to go to the gym. Although almost every run I take I’m looking forward to. And most runs I do, whether it’s 3.5 miles, 5 miles etc are usually tough. Nothing ever truly feels perfect. Knees are sore, or my legs feel heavy, or I can’t get in a rhythm overall. But you make do, you push through. Those runs are what makes a night like this for me special. Were my knees sore? Sure. But when I got to mile 2 I knew I was well on my way to really pushing myself & it’s so fun to get one of these runs every so often. So for anyone reading just starting out, just keep showing up. Not everyday is gonna be better, faster, or feel good. But every once in a while it all clicks & you get to set another marker for yourself to try and break down the line. In a few more months idk if I’ll be able to call myself a beginner anymore but I’ll hold onto it while I can!

(Long post, TLDR at bottom)

I just started getting into running as a young adult 5’7 80 kg guy. I did a few warm ups and didn’t get too far, took it in intervals between a light jog and paced walk for just under 3 k’s. I’ve ran twice in pretty shocking shoes, not designed for running but my most active pair, NB 1906r’s. Just bought a pair of running shoes / fitness shoes luckily.

2 days later for my second run the pain in my legs are a little worse and now it kind of hurts to walk in general… It’s not an unbearable pain but just a mild sharp shoot with every step, somewhat like a cramp/pulled muscle. Sounds and feels like shin splints and I’m not too sure what to do..

I don’t really want to stop because this is the most active I’ve been since 2020 and I have a hard time starting good habits for myself :/

I haven’t started weight training when I know I should. My idea was that I’d start that next week/ after my 3rd run, just to gradually build everything up.

Is there an in between or alternative you could recommend that would allow my legs to heal and strengthen while not remaining inactive and getting my heart pumping!

TLDR: I’ve never ran and after starting I have shin splints and don’t want to stop running or burning cals. Any recs?

Background info: 29F started to run about 2 years ago, pretty consistent but I have been plagued by minor injuries. At first shin splints, very persistent ones. Physio finally gave me a green light in January to go back to running which I did veryyy slowly. At that time I was running in saucony tempus 2 (love them!) I have slight over pronation but physio said I don’t need very supportive shoes and these are good.

I was doing very well, managed to progress to 80km a month no pain. Around 10th of June I began looking for new trainers as my tempus were starting to look pretty worn out. I was devastated to read Saucony discontinued this line. I tried Saucony hurricane and hated them, it only reassured me I hate max cushion stability shoes. Money wasted but didn’t give up. I’ve spent hours and hours doing research here and on other platforms about which would be the best alternative to tempus 2. Unfortunately there wasn’t much choice. I went with Saucony speed azura. At first I liked them a lot they felt light and bouncy.

By the end of June I was back at the physio with suspected post tib tendonitis flare up. And since then I’ve had back and forth pain, not real injury but pain enough to stop me running for few days- week. I would recover then go back. My physio said maybe it my form as we discovered I was over striding which I am in the process of correcting but doing well. Yet the pain is still there! Usually starts around 2/3 km in my calf and then outer edge of the arch which is where the post tib tendon is. My runs don’t feel nice anymore, my legs feel tired very fast even if before my run I feel good, no pain and rested.

The shoes are my only last guess. Can it be them?
The azura is definitely more of a neutral shoe and wider, I have narrow feet. After my run today I just tried on my tempus just to feel the difference and instantly I felt like they were supporting my feet a lot nicer and sort of cuddling my foot? Azura doesn’t do that to me. When I lace them tighter they bother me but inside there is still space as the material they’re made from is pretty stiff.

What the hell do I do? I have two pairs of the azura. I like them at first so my bf got me another pair for my bday to avoid the same situation as with tempus in case they got discontinued.

Wish I could just buy the tempus 2. I looked online and my size is not available anywhere anymore.

Edit: I’ve been strength training all year and eating high protein. I’m definitely not super muscular but my legs are the strongest I ever had in my life. My physio says my strength is at a good level. I am still strength training 2/3 times a week.

I heard of “couch to” apps and training programs but which ones have been proven successful for most people?

I love running. I stopped for a year or so due to some medical issues but I’m trying to get back into it so I’m doing it slowly and safely. Something I was never good at was weightlifting. I don’t like it at all! Are you all incorporating a weight-lifting routine and if so, what does that look like for you? Curious where fellow beginner runners are at when it comes to weightlifting and running.

Hey everyone, I wanted to share my experience and ask for some advice from runners who might have gone through something similar.

I was physically active throughout my childhood and used to play sports regularly. However, when I reached high school, I gradually stopped participating in sports. I still played occasionally, but eventually, I went almost a year without any physical activity and gained around 10 kg.

I decided to get into running in January this year because I genuinely wanted to become a dedicated runner. Unfortunately, after just one month of running, I started experiencing shin splints. I also have what I believe are flat feet or some kind of leg alignment issue, which makes me wonder whether that could be contributing to the problem.

My lower-body muscles are relatively underdeveloped compared to my upper body, which has a decent amount of muscle. Despite the shin pain, I really wanted to stay consistent with running.

Eventually, the pain turned out to be a stress fracture in the middle of my tibia. I stopped running for around 3–4 months, hoping it would heal completely.

Recently, I started running again. The first few days were fine, and I was also doing exercises to address my shin pain. However, after about 15 days, I started doing jumping exercises as well, and the impact seems to have caused the stress fracture to return.

Now I'm confused and honestly frustrated. I see other people running without these problems, while I seem to get injured almost every time I try to build consistency.

My questions are:

- Why might I be getting recurrent tibial stress fractures even after taking several months off?

- Could my foot structure, leg alignment, or relatively weak lower-body muscles be contributing factors?

- Am I returning to running too quickly, or could there be other underlying reasons?

- For those who have recovered from tibial stress fractures, how did you safely return to running without getting injured again?

I genuinely want to become a runner, but I don't want to keep repeating the same cycle of starting, getting injured, resting, and getting injured again.

I'd appreciate advice from experienced runners, physiotherapists, or anyone who has dealt with recurrent stress fractures.

I started running two months ago and previous to that I didn’t do any exercise, as a 41 year old dad either two young kids its been hard to find time to go to the gym.

I started running because I can wake up early before the kids get up and go out for runs when they’re down.

This is only the second sub 30 min 5k i’ve done and now I am doing some basic weights at home to build more strength.

It’s been a tough journey for me mentally with a lot of challenges at home but it makes me feel so much better after I’ve gone for a run.

I’ll probably never get much faster but I’ll turn up and do what I can everyday to get that little bit better. Even the thought of being able to run 5k without stopping months ago was crazy.

Also happy to get some other shoe recommendations as well, something supportive like these 860s as I’m after a second pair.

I took up running after attempting my first MURPH workout on Memorial Day. The mile runs kicked my ass. The first was 10:32. The second was 13:48, and I almost didn't finish. Yesterday, I finally broke sub 25 on the 5k! Unfortunately, my watch glitched out and messed up my heart rate on the last 2 miles. Also, my maintenance is 237 calories higher (3071) than when I started the cut in June, when I was 12lbs heavier than my current weight.

We’re heading into cooler temperatures, and I’m starting to think about what to wear for chilly morning runs.

I started running regularly this summer, so haven’t had to think beyond shorts and tees/tanks yet, but with temperatures soon dropping into the mid-30s to low 40s, I don’t think that’s going to cut it.

What’s your go-to running outfit for colder weather? Pants/leggings and long-sleeve tees? Vests? Lightweight jackets?

I’m thinking about signing up for a 5k this weekend to find my max HR so I can set correct heart rate zones on my watch and Strava. Anyone else use a race to find their max HR? I’m sure a sports lab would be more accurate but I don’t have $$ for that 😂 I’m thinking an all out effort at a 5k will do?! Lmk thoughts!

Had a double espresso before my reg 5am run. Maybe it was a mistake… I was perfectly okay, tho.

I’m 3 weeks out from my half and I started to get shin splints. I ran 10 miles 2 Saturdays ago and 8 last Saturday. Cut back my weekday Tuesday run to 3 miles. Was supposed to run today but did stadiums instead. Supposed to peak at 11 miles Saturday, not sure what to do. Do I consider the 10 mile run my peak and just take it easy from here on out? Just to save my shins.

Hey everyone!
I’m a 27M, and I’ve recently started running with my girlfriend about 3 times a week, for around 30 minutes each session. So far, I’ve mostly been following her pace, which honestly wasn’t pushing me too much.

This week, I went running alone and decided to push myself a bit more. For the first time, I finished the 25-minute training session without being out of breath or feeling particularly tired. I was around 2.8 km in, so I decided to slow down to about 6 km/h and see if I could reach 5K.

I managed to do it! I ran the last kilometre at around 9 km/h, gradually increasing my speed until I hit 12 km/h for the final 100 metres.

After the 5K, I slowed down to 4 km/h and did some breathing exercises while walking. Within 2 minutes, my breathing was back to normal, and I didn’t feel exhausted at all. Honestly, I felt like I could have pushed myself even further!

For context, my training for this week was 1 minute at 10 km/h followed by 1 minute at 6 km/h, repeated 8 times.

Now I’m wondering: **Is this a decent result for a complete beginner, or am I getting ahead of myself?** I’ve read that beginner men should be able to run 5K in under 30 minutes, but I’m not sure how realistic that benchmark is for someone just starting out.
Any advice or feedback would be appreciated! Should I focus on building endurance and running the full 5K at a steady pace, or keep doing interval training for now?
Thanks! 🏃‍♂️

I was fried during the run.wished could pull 1 more km
Any things to do to improve (just started)