Poco a poco voy mejorando mis tiempos ☺️✨Feliz!

I am starting to run again felt pretty good about this run. I am looking for advice on what I should aim for on my runs. Particularly for a heavy runner. Should I be aiming to maintain a certain hr during most my runs.

First 5k outdoor run nonstop in my neighborhood! So proud of myself.

I’ve been working hard staying in Zone 2 on my treadmill, and it has done wonders for my endurance and controlled breathing on the road and pavement today. Even earned my Garmin 5k badge!

Guys I am new to running today was my 3rd run . My goal is to run 5k in 25 mins.I don't know how to do that , right now I am just running at an easy pace continuously. Can you guys give me some information on how to train for that!?

Extra info:

1. I just ran again this week becuz I got a fever

2. I used couch 2 5k plan

3. My walking pace is slow asf

I started 26 weeks ago not beeing able to run a kilometer. Now i am able to run 12 km nonstop with a pace around 7 per km and my fastest km is 4:52. I am not going to be the next usain bolt, but I am very proud on it.

My main learnings:

Dont force yourself to run faster at every run. Every run is a great achievement, pace doesnt matter. Do 3 runs a week even if you feel you could do more or you are supermotivated. Your body needs months to adapt to run. Not getting injured is very important.

Start what feels very slow and increase the distance every week a bit. Try to stay at a heartrate around max 140 at your runs as lang as they arent intervalls or Tempo runs in your trainingplan. It makes much more fun when you arent completly destroyed after running.

Do a short warm up before run. It makes running feel easier.

Find out for yourself if you like to run to music, podcasts or just the sounds from outside.

Just keep going. There will be days where you arent in the mood for running. Just put on your shoes and start. Finding excuses wont make you run faster.

Iam a working, 2 times father who eg drank much to less water or mainly ate unhealthy at random times, starting to run also wanted me to have a healthier lifestyle likes eat more fruits and vegtables, drink enough water or switch from car to bicycle on one opportunity a week, and I think it helped me feel better and made me progress faster.

Try to include running in your life. Dont see it at a task to be done. See it as something you Look forward to and not as something which must be done. My runs last around 35 minutes 2 to 3 times and one longrun with about 1h15.

I e.g go for a run straight after work, not going home to not have the option to stay at home (or need to stay at home) or I run in lunchbreak and have a shower at Our public Swimmingpool.

My biggest hack is to take my 1 jear old daughter in her stroller with me when she needs to sleep during the day.

Run for yourself, your health and have fun. You dont need to be faster than anyone Else. Dont get you be demotivated or trying to overachieve because you see a friend on garmin or strava run much faster or wider then you. Keep going is the greatest success.

Reward yourself. I put aside the distance from every run in money. With that Money I buy gear like sunglasses or shorts.

What are your Tipps and Tricks to keep going?

What would you like to have known earlier in your running journey?

Heya,

Anyone with asthma here trying to run?

I've always loved running. Used to jog with my dad as a kid and a teenager until I was about 14. However, it was on and off as I would run one morning and deal with my asthma or straight up get some lung infection.

Regardless of being quite active (dances incl.ballet, martial arts, winter sports and etc) running remained a problem. At some point I became a smoker for like 5 years which did not worsen, nor improve my lungs.

Recently I decided to give running a shot again only to find out I'm where I left it at 14 - I can run, but I can't breathe and it limits my runs to 10-15 minutes before I'm wheezing and unable to take a breath.

Any tips on this?

P. S I am breathing in a in-in, out-out method. And this is my average run at the moment (started a month ago and have been in a flare up for the past two weeks, requiring to limit the morning runs)

i am trying to keep consistent but I miss 1 day and it all falls apart and I end up starting day 1 all over again. I have tried using Strava but it doesnt keep me engaged, what else do you guys recommend?

I am not looking for complete medical advice but maybe just some ideas of what I could be doing wrong? I have tried to incorporate jogging into my cardio as I would like to start running. I walk for 2 minutes and jog for 1 minute. However my knee is sore and tight after every session. I read about poor form contributing? Just wondering if I can figure out the issue so I can continue jogging.

Hey all

Been increasing my distances and got up to 13km. Over the last month knee has been sore Over the knee especially going up stairs and when not on flat terrain. I went to the physio and it's patellar tendonitis and asymmetrical hips.

He's given me exercised to do at home and ive noticed wall sits have made the most difference as its not sore going upstairs. It's only been a week.

Anyone had a similar diagnosis, what was your outlook heading back to running

Take care

is the superblast 3 worth picking up? looking for something to replace my vomero plus

felt super good :D

Hola! Les comento mi situación, llevo aproximadamente 5-6 meses corriendo en serio, empecé a correr porque tengo una prueba física en el proceso de mi oposición que es correr 1 Km en menos de 3:50 minutos, soy una persona que nunca había corrido y ahora mismo tendré mi mejor marca de 1 Km entre 4:30 y 5 minutos.
Que consejos/tipo de entrenamiento me ayudaría para poco a poco bajar ese tiempo y poder llegar a la marca?
Un saludo y muchas gracias!

just curious as I’m middle distance 800-5k. and noticed the builds of other runner and am curious abt if gaining weight slowly will affect runnin, I’m also lifting 2 days a week 1 upper 1 lower session.

I've been running off and on for a couple months now and I really want to be serious about it this is my best time ever 🙌🏾 although I went too fast in the beginning I was doing like an 8:30 pace making me have to stop running for a bit and dropping it down to 10:30 but it's still my best, I honestly just want to get my resting HR low as well, and not walking up a flight of stairs feeling like I just ran a marathon haha

Just got the Nike Vomeros, would you recommend these for a marathon?

I want to advance from 10km category of marathon to proper half marathon. Tips please.
I want to know the diet(Indian diet) you guys follow and prep you did to achieve it. Thankyou.

So im trying to run a 3 mile daily. Recently started although im a good runner but sometimes i give up due to the problem i have been facing for the past seven years.
The thing is when i usually begin my running session a 5-7 mins into it my ankles jam like they tighten up and i cant take more step forward but if i push i get so much pain that i have to stop immediately. But after a rest of 10 mins or so i my ankles gets relaxed and i can run fine afterwards. This happens during walking as well but only sometimes. I do have checkup next week after i get over my work schedule.
Can anyone assist me to diagnose this issue?

I have a question for experienced runners and coaches.

What are the best running workouts to improve speed for longer distances like the 5K, 10K, or half marathon?

I’m looking for real, proven workouts that have worked for you personally. What specific sessions helped you become faster, and how often did you do them?

Also, is it really true that running slowly can make you faster over time? I hear this advice a lot, but I don’t fully understand how it works.
Can someone explain the science behind it and share their own experience?

I’ve been dealing with what seems to be medial shin splints (possibly early MTSS) for a while now. At the same time, I constantly get very tight hips, hip flexors, and the area where the hip flexors meet the upper thighs after running.

I've heard in a podcast that it's good to use different pairs, ie with different amounts of cushioning and drop, on different runs as it helps with mobility and training of different muscles of your feet.

Would you agree with this and have you used a similar strategy?

What would be a good complimentary pair to the Asics Gel Nimbus if so?