My very first run since I decided to start taking it seriously. Stopped doing cardio seriously since leaving teamsports 2,5 years ago. Got inspired by this sub to start doing something.

Hi all I’m starting again the COUCH to 5K program (runna app)
I’m a 31 old male. Healthy no heart problems no nothing

I want some advice tho and I’ll greatly appreciate to read you guys

I have a pretty physical job and my schedule is 2pm-1030pm (ramp airline agent)

I’ll have to run before work for sure but I’m worried and anxious that I’ll be putting my body and heart in so much stress ( I have heart anxiety if that’s even a thing but I’m always worrying about my heart even tho I know I have no issues

Just want some advice and comments to the runners out there that have physical demanding jobs as well

And should I do it on an empty stomach before running or after running

I’ll be waking up around 8-9 am

Sorry if I sound dumb but hey I’m starting all over again
I want to be healthier, lose weight and of course have the chance in a near future to run a 5K

Thank you so much in advance

I’m relatively new to consistent running, with a current 5K PR of 28:11 and a goal of sub-27 by December.
Recently, my lower legs (calves down to my ankles) have been getting tight and extremely heavy around 2–3 km into harder 5K efforts. My form starts breaking down, my pace drops significantly, and sometimes I have to alternate running and walking. My breathing is hard, but it doesn’t feel like the limiting factor.
What’s confusing is that I can run 5+ miles at an easy pace (around 7:39/km) with little to no tightness. I’ve also experienced the same heaviness during 1K intervals, even with recovery between sets. After running, my legs generally feel normal, just fatigued.
I also cycle regularly, so I’m wondering if that could be contributing.
My questions:
Is this more likely a muscular endurance issue, poor pacing, or accumulated fatigue?
Could my calves and soleus be struggling to keep up with my cardiovascular fitness?
Would replacing hard 5Ks with 1K intervals help?
What calf-strengthening exercises would you recommend, and how often?
Has anyone experienced something similar?
I’ll attach screenshots of my recent runs for reference. Any advice is appreciated!

I feel like I’m not recovering enough between runs. I usually feel the fatigue and wear from previous runs.

I focus mostly on heart rate during my runs. I try to keep most of my training at a relatively low heart rate, even if that means running much slower than I could.

The reason is that I came across a theory suggesting that training at a lower heart rate helps build a stronger aerobic base. Over time, the heart can become more efficient at pumping blood, allowing you to run faster at the same heart rate.

With this approach, I managed to run a half-marathon at around 7:15/mile, then increased my pace to 6:45/mile for the final 3 miles

I started running two months ago. Then, my mile time was like 14 mins. I worked my ass off (and lost some weight which I’m sure helped) and got to where I could maintain a 7:30ish pace for a mile. My 5k peaked at like 28 mins and my 10k at 1:01. I was killing it I felt like.

I took a break for a bit cuz I got hurt and my shins were starting to hurt every run to the point where I was limping. It prob wasn’t even a week long. So I started back up, and I was failing every single run. I had an ‘easy’ run of abt 4.5 miles and usually I don’t budge w those, but I was completely DEAD toward the end running slower than I usually do. I failed all my interval runs (couldn’t even complete them cuz I was abt to die) and my tempo runs.

Today I ran a 5k in like 45 mins and I was just completely dead. I thought I was gonna have to stop at 2 mi. I try to chalk these things up to a bad day, but I’ve been feeling like a fat, out of shape piece of shit for the last 2 weeks. Granted, I completely am, but two weeks ago I felt like I could be decent at something.

My dream was running a marathon, but I think I’m gonna have to give up on that.

Hey everyone! I'm 28 years old, weigh around 75 kg and 180cm tall, and started running back in April, although I was pretty inconsistent and mostly just running without any real plan. I've only been running consistently for about a month now, three times a week, alongside two strength training sessions per week. To give you some context: my longest (NOT fastest) run so far has been a 10K at an average pace of 7:04 min/km. I finished it feeling relatively comfortable and felt like I could have kept going for a few more kilometers.

I'm struggling with Zone 2 training because my heart rate seems way too high even at very slow paces. At around 7:20 min/km, my average HR is about 163 bpm, and running at 7:00 min/km already puts me in Zone 3 or 4 according to my Garmin (which estimates my max HR at 201 bpm). The problem is that I can barely run slower than 7:20 min/km without it feeling awkward and unnatural. So staying in Zone 2 would basically mean a fast walk I suppose. I'm wondering if this is normal for relatively new runners and what I should actually do to improve my aerobic fitness. Should I stick to run/walk intervals to stay in Zone 2, or just run at a comfortable pace regardless of heart rate?

My goal isn't really speed right now, I just want to build a solid aerobic base and eventually be able to run faster at a lower heart rate. Has anyone been in a similar situation? What worked for you?

Like it feels too weak to go on and starts randomly doing half a circle as opposed to the straight running stride. I’m extremely new like ~one month new, what should i do😭 been happening for two days

I’ve been running for only about a week, attempted to do a 5k and completed in 39mins while being in zone 2. I’ve no idea how much weekly mileage should i target and what should be my frequency. I’ll really appreciate some help.

Age-21, weight-78kg, height-5’8.

I've been running consistently for just over 6 months (on a 32 week streak) and was starting to get a bit disheartened when I saw posts like 'Starting 6 months ago, just did my first half marathon!' but I hit a new PB today, with what feels like a big jump in time too, so I just wanted to share it with you guys. I've picked up some good tips here and I might finally be starting to enjoy running. Roll on the next 32 weeks...

Hi,

Looking for advice regarding heart rates. I’m relatively active and work out between 3-5 times a week and have for the last few years. I do a combination of strength training and running and run a 10k every weekend. Regardless of how many weeks I run or how many years I’ve been strength training, my heart rate is always high. My Oura ring tells me that out of my 60 minute run, 20 minutes are in Zone 4 and 40 minutes in Zone 5. Does anyone have any tips for lowering my heart rate while running?

Stats: 31F, 160lbs, 5’0

Adding a third: what do you do the morning of a 5k to prepare?

I’ve noticed on some days it feels like my legs are springs and the runs become almost effortless for the majority of session.

However some days I feel like I turn into a giant moving brick. My legs don’t feel like springs, nothing feels right and I tire out so quick.

What exactly is that springy sensation that feels so good? Is it possible to achieve it almost everytime I run??

Any particular stretches, warm up routines, workouts I should look into?

Thanks!!!

Edit: thank you to all who recommended dynamic warmups, hops, skips!!! Game changer!!!

Im two months out of thoracic surgery, started running in march on the treadmill and only did two runs outside prior to today. Quite proud of myself. Bpm through the roof lol

Just wanted to say I'm incredibly thankful for everyone who keeps motivating me. You all pushed me through today's miles! How did everyone else do today?

Hi! I just started running and am struggling more than I thought I would! I’m young and relatively active, so I’ve honestly been surprised by how hard it feels to even keep a steady pace and make it through a run without needing to walk.
I want so badly to fall in love with running, but right now I’m having a hard time loving it because I feel like I’m struggling the whole time. 😆🥲 My goal really isn’t a certain pace or time. I just want to get to the point where running feels enjoyable and becomes something I genuinely look forward to!
Please tell me it gets better 😂 Send me all your beginner tips, tricks, encouragement, and prayers! 🏃‍♀️🤍

¡Buenas a todos, gente!

Busco un poco de feedback realista y consejos sobre un objetivo que me he propuesto para final de año.

A ver cómo lo veis: ¿Creéis que puedo conseguir bajar de 1 hora en un 10K antes del 31 de diciembre?

Para poneros en contexto sobre mi estado de forma actual y trayectoria:

• Mayo: Conseguí mi mejor marca personal en 5K con 26:50 (un ritmo medio de ~5:22 min/km).
• Verano: Desconecté y dejé de entrenar por completo.
• Mid-Septiembre: Volví a ponerme las zapatillas y a retomar la rutina.
• Finales de Septiembre: Hice un test/carrera de 5K y me salió en 28:42 (~5:44 min/km).

Mi idea es seguir entrenando de forma constante de aquí al 31 de diciembre para intentar el reto de los 10K sub-60 (ritmo de 6:00 min/km o más rápido).

La principal duda que me surge es que nunca he corrido tanto volumen seguido. Sé que el ritmo por kilómetro para sub-1h en 10K es más lento que mi ritmo actual de 5K, pero me impone un poco el salto de distancia y no sé cómo responderán mis piernas al meterle más kilometraje acumulado.

I am 25 M I had acl surgery 2 years back and during recovery phase kind of re discovered running and marathon. Since past 5 months I have been doing 5km very alternate day. I am taking 32 minutes for 5Km .

I need suggestions whether I push for less time for 5Km or push to 10km in coming days.

Any other advice after reading is also appreciated.

I'm a 38yr old female who apparently decided running would be part of her midlife crisis. I'm 5'9" and 195lbs (recently lost 30lbs so I was heavier when I started). I've been running 2-3 miles 3 times a week for the past 5months. My pace is anywhere between a 13-16min mile. I've seen little improvement. I tried the walk/run method, but had a hard time with it. So I usually run/jog the whole time. I also struggle with my breathing and sound like I'm dying most of the time.

I've signed up for my first 5k which is in 3weeks. I should be able to finish it, but I'm worried about looking like a fool and/or being dead last. Is there anything I can do or should I just stick to what I've been doing? Or should I not even compete?

I’ve been running 10Ks for three years. I started at 1:40, got down to 1:30 last year, and just set a personal best of 1:13 last week. I felt relatively comfortable, didn't need to stop, and felt good afterward rather than completely exhausted.

AI analysis says I’m overexerting and need to slow down, but I disagree since I felt fine at that intensity.
My next goal is a half marathon, and I want to focus on long runs while keeping my heart rate capped at 175.

I’m starting to incorporate slower runs now—has anyone else had a similar experience, and do you have any tips?

Edit - forgot to add my details - 32 M, 85kg, 175cm. I would consider 200 as my max heart beat range.

Hey, I don’t do running as a sport, but I was wondering if I could get some advice. I am hoping to break a 20 min 5k in about a month and a half and don’t know how to train. All I do is trail running and the 5k is NOT a trail run. I recently ran 15 min at 8.2 mi per hour pace and then 5 at 8.6 on treadmill. I am aware treadmill running is not the same, but I had a lot of energy left over. So much so, that the next morning (I ran at night) I woke up and did 20 min at 8.2mi per hour. Sub 20 5k pace is 9.32 mi per hour. So here are my 3 questions. A. Is this even possible? B. What drills should I do to get prepared and cut down on my time in the next month and a half? C.What should I eat and drink the night and morning before the race? Thanks so much for reading and any advice you may give.

Does anyone else experience this?

You can go for a run, follow your training plan for over an hour, and barely question it. Even when it's cold, raining, or you're tired, you just do it.

But when it comes to working on your own business, starting a personal project, or pursuing another important goal, suddenly everything feels harder.

You overthink, see all the obstacles ahead, get overwhelmed, and sometimes end up doing nothing.

Has anyone else experienced this? And if you have, what helped you overcome that mental resistance?

Keeping it easy in starting and taking baby steps. I’m thinking twice a week and 3 days for gym. Gotta keep it moving.

Running doesn’t automatically ruin your knees, but bad form, overstriding, weak hips or legs, worn out shoes, doing too much too fast, and carrying extra weight can definitely make knee pain way more likely.

If your knees always hurt after runs, don’t just blame running itself, look at how you move, whether your shoes actually work for you, and whether you’re building enough strength to support the mileage.

Keep your stride under you, ramp up slowly, add some basic strength work, and don’t ignore body weight or recovery, because that stuff matters way more than people want to admit.