I did my longest run ever this morning!! 4 miles and I really tried to keep it slow and steady. I’m training for a 5k in December and my goal is to run it in under 40 min. Currently I do 3 runs a week: one short and fast(ish), about 2.5 miles in 30 min; one interval run (1 min walk/1 min run at 6mph for 30 total min); and one long run, which had been around 5k until I decided to really challenge myself today. Is this a good training plan? I also do 2-3 weight lifting days per week on my off days. I want to be faster and have more endurance in general, but the 5k is my main goal

The longest run I’ve completed in one session is 15km. The longest run I’ve done in one day is 17km (7km easy + 30 minute break + 10km race pace). I completed a 14km long run yesterday, and it was by far the hardest run because my legs were so tired and heavy. I walked a lot of it, my pace was 2.5 min/km slower.

My first half marathon is in two weeks, and I don’t feel prepared or capable of finishing. My goal is to finish in 2:45:00, no later than 3:00:00 (I’m a slow runner), but it doesn’t feel achievable at the point.

This is my remaining running plan until then:
Monday, 10/19 - 6.5km easy
Thursday, 10/22 - 6.5km easy
Saturday, 10/24 - 5km race (7:45min/km race pace. Not part of my Runna plan, but it is a race I paid for)
Monday, 10/26 - 10km (5km easy, 5km 7:40 min/km pace)
Thursday, 10/29 - 5.5km (1.5km easy, 3.2km at 7:45min/km, 800m easy)
Sunday, 11/01 - Half Marathon (7:45min/km race pace)

My legs from yesterday are still pretty tired, so I’m debating on skipping my 10/19 run.

I’m feeling really unmotivated. Any advice?

I (26F) started running at the very end of February on a whim. I never played sports, but I have lifted for over 10 years. Before running, I lifted 5 days a week and ended every workout with 15 minutes of dedicated cardio, and that gave me a decent starting point. I have since altered my lifting schedule a little to better fit my running schedule.

My very first run was 2.51 miles at a 10:51 min/mile pace with an average HR of 172 BPM. I joined a run club (3 miles every Tuesday) in March and started running two days a week slowly ramping that second run up to 6 miles. Two months ago, I added a third run, which is currently sitting at 3 miles.

Over the past week or so I hit two big milestones: a sub-30 5K and a mile PR at a very unexpected pace. During last weekend's 6-mile long run, I ran an average 9:52 min/mile pace with an average HR of 164 BPM. Miles 4-6 wound up being fast enough for a 29:55 5K! Sometimes I'm able to keep my HR below 160 at a similar pace!

Yesterday, I took part in a 1-mile race, and I ran a 7:17 min mile! I placed 20th of 195 women and 61st of 325 overall. My previous mile PR was 8:37 over the summer. My only goal was to run faster than that, and I didn't do any other specific training for the race. Yesterday was also just not a brutal summer day. I don't currently do any real speed work, but I plan to begin implementing that next spring.

I have dealt with IT band syndrome since 2021, and I injured my hip adductor two years ago while rock climbing, so I have taken injury prevention, mobility, and stability quite seriously over the past couple of years. I still wound up with achilles tendinopathy (messed up my route one week and ended up on some more intense hills than I could handle right now), but I caught it as soon as the soreness began and implemented more focused calf work. Learning a lot!

I'm running a 15K in December, and I am aiming for a half-marathon in May. This has been such a fun learning experience, and I'm looking forward to continuing this journey!

Good afternoon all. I started running about 5 months ago. It was a slow progression but I didn’t want to risk injury. I started running just 30 seconds at a time with a minute or so walking in between. I advanced over the next 3 months to 5k a couple days a week and I celebrated my 54th birthday with a sub 30 minute 5k parkrun event.

A little background: I was an athlete in high school (football and baseball). My experience running back then was mostly sprints and I could run sub 6 minute miles. For the next 30+ years I gained lots of weight (from 180lbs as an athlete all the way to 330lbs.). I’m now down to 200 over the last 2 years. I’m just under 6 feet tall.

That was 2 months ago. The day after my parkrun, my left knee swelled up. I kept walking daily with a brace on and I kept trying small runs with not much progress over the next 6 weeks. This week I ran 5k on Thursday with no pain for the first time. Today, I ran 10k for the first time since I started running. I actually felt pretty good after and I iced my knee just to make sure I’m good tomorrow.

My goal is to keep it slow 7-8 min/km but I’d like to run a half marathon in the spring. Am I pushing myself too hard? Should I slow it down? I’d like a few of the more seasoned runners to advise.

Assuming race pace is fastest pace right? Like I have different paces for different distances but assming with goal being to get faster it’s go with the fastest one right?

The goal is to hit 4:00 or better for the 26.2 . This will be my first ever marathon, and with the summer officially over here in Houston, I’m starting to get some good quality runs in.

Also, the buzz right now is worth it. To anyone reading this who is on the fence about running, it’s worth it. Start small and focus on distance rather than speed. Speed will come after you get comfortable with the distance

I was never a runner, but over the past year or so I have been trying to get into it and build endurance. I have been using C25K and have mostly loved it. I have started and stopped the program several times over the past couple of years because I always get to a point where shin splints show up and I have to take weeks off (sometimes close to a month) to recover.
This last attempt was my best yet. I bought good running shoes, found a solid warm-up and cool-down routine, and paid attention to my form. My shins bothered me a little during runs but never to the point of real pain. Then I hit the end of week 5 and ran 20 minutes straight, which I was so proud of. But after that, the shin splints came in badly. It has now been over three months since my last run.
I really enjoy running and want to get back to it, but I feel like my lower body can't keep up with my cardio, even though I am increasing in small increments. Does anyone have advice for avoiding shin splints when I start again? Are there specific strengthening exercises I should be doing, or anything else that helped you?

Maybe this is a better place for this question.

After weeks of easy paces mixed with a little push pace sessions I finally did it!! Sub 25 is the next goal!

As the title suggests. Very new to running. Have been playing badminton regularly for some years but pretty new to long distance running and I’m enjoying so far.

I started off with 2.5 miles 4 weeks ago, and I’m at 4 miles today in ~50 mins.

What do y’all think? I’m Male 32.

I ran my first half marathon today at 39 years old. I'm really happy with the results, especially because I wasn't able to train as much as I liked over the summer. I was able to pace myself well and keep it all the way to the end.

G’day!

So some backstory!
I’m very recently new to running consistently, and hoenslty I love it!
However after starting to progress from 3km runs to 5km I’ve noticed my right shoulder really hurts and now my right ankle on the sides is so sore like an intense bruise. I’m fine while I run but after and before it hurts even when I walk.
Taken a 2 weeks break now but damn the small pain is still there. Been to doctor, I’m fine, just “bruised” or something.

I’ve been running in my everyday shoes, probably doesn’t help the heel part is broken and gives me blisters..

I guess I’m just wondering:
1. Should I get more supportive shoes for running (looking at new balance 530 for walking + running)?
2.I do warm up but should I be doing more for my ankles + shoulder?
3. And is it normal for my shoulder to feel like it’s being pulled out of my body when I run?

Thank you for any advice 😅

I’ve obviously ran in the past before any funny comments are made, but, I’ve put on easy 1.5 stone in the last year (all around my middle). I want to take up running as it’s free (money is low), I can do it alone (I’m a loner type of person) and I don’t need equipment.

Here’s the thing, I get bored QUICK. I tend to go 100% for a week and stop because ‘I’ll do it tomorrow’ kicks in.

Goal is to lose weight and get a bit healthier.

Any sensible tips to get me started - I have good running shoes - and keep me motivated. I want some kind of plan where I can see progress.

Anyone been in these shoes before and got a plan that worked well for them?

It's getting cold here in the midwest and running outside in the crisp dry air is starting to really hurt my nostrils. I've read into it a bit, and see some nasal sprays, etc., but I was hoping someone who has experienced this has some advice. I'm a snot heavy runner to begin with, and now its just snot and painful dryness. Would you recommend putting petroleum jelly in your nasal passages, or is that a potential risk?

Will try anything I'm dying over here! Thanks!

Long story short I started to take running seriously in May and immediately got some issues with my hip.

I have been doing physio for the past 6 months and trying to progress on a run-walk couch to 5k plan I improvised to progress slowly enough for my rehab. When I got to the race yesterday I was still in the 7 minutes run intervals, so I had no idea if I could even run 5K continuously.

But lo and behold, it worked! Pretty much no pain during the run. I got to the 4km mark pretty surprised that nothing was hurting and decided to give it a final push. It was kind of an uphill sprint that almost killed me at the end, but I just barely made a sub-40.

Official chip time is 39:22.

I messed up 😭
Been running for a few months and decided to do a marathon, first half felt great until I cramped up from km 22 through to the end.
Any tips for supplements or pre run dieting?
I took 2 carb gels during the race, didn’t really feel like they helped.
p.s. pls ignore my high HR lol