I want to discuss a topic a lot of people don’t talk about. That’s learning to be comfortable while being uncomfortable. Now all people talk about is how you are running too hard and need to slow down and how you are better off running too easy than too hard. What i’m here to propose is learning to ride the line. Easy running should be easy and threshold should be done at threshold but some workouts should be done to teach you what it feels like to ride the line of can i hang on or will I die out. Come race day the mental part becomes just as important as the physical and if all you know is how to run easy and threshold you likely won’t push yourself as hard as you could have. Not often but try push a workout see what your body is capable of and what it’s not embrace the discomfort and try to relax while your doing it. The worst feeling after a race is finishing and feeling like you just didn’t try hard enough learn that skill teach your brain what the body is capable of and I promise you will perform better on race day. Use this sparingly and realize you may need more recovery afterwards.
As usual leave any questions and if you are interested in talking more with me about training or coaching reach out.

Started running again three weeks ago after having my daughter and basically stopping for 18 months. used to do 5k in about 27 minutes back then but now i'm shuffling along at a pace that feels embarassingly slow (like 8:30/km slow) and still getting out of breath. everything i read says 'slow down even more' and i have been but honestly it does not feel like exercise at that pace; it just feels like a slow commute with more sweating. is that normal? did anyone actually get faster by running at a pace that barely registers as effort? (also the canal towpath near the station is pure mud right now which is not helping my mood about it.)

Hi all! As it says in the title. Training for my first half here, and contemplating more races after that! I’ve been advancing over None to Run’s plan for half marathon training, and it’s been going well. At work, by the end of the day I’ll have walked anywhere from 3 to 4 miles just on the job. So that could end up being a big proportion of the miles for the day.

On a day where I might have a 5 or 6 mile run planned, for example, should I consider that time on my feet towards the total distance? So far I’ve been advancing mileage without any issues with injury, but as I keep building, wanted to get some insight into whether I should be considering the time at work as part of my overall mileage for the week so that I don’t inadvertently overdo it. Running isn’t walking, but a lot of sources encourage using walk breaks towards overall mileage on a run, and a friend who trains for marathons recreationally says what counts most towards endurance is just time spent on your feet, regardless of whether at a walking or running pace.

EDIT: consensus so far seems a resounding no! Thanks all!

Started running about 2 weeks ago, my first run/5k I literally couldn't wrap my head how people can run this distance withiut stopping.

I have been working for the past few months to improve my cardio with one of my goals being to run a 10k. I am very proud that I was able to complete a 5k without having to stop or walk today! 🥳 It was about 2:00 in the afternoon. The heat and the hills made it a little challenging but I didn't feel out of breath or winded. I am 100% positive my heart rate zones are incorrect, but I don't know what to change them to so I left them be. I would guess this was closer to zone 3. I couldn't have held a conversation but I wasn't dying or having to power through.

I have been riding my bicycle to work four days a week (10miles/16km round trip) to try and build up my cardio health. I am also trying to get at least 2 runs in a week on top of strength training 4 days a week.

I am 35 years old and have just started improving my fitness since January this year. Any advice to help me prepare for a "casual" triathlon in September? It's a non competitive 2mile(3.22km) Kayak, 8mile(12.87km) Bicycle, and then 5k Run.

I’ve recently graduated from C25K. I did my first 5k last Friday and so far have had two run days. I’ve just been doing 5k’s. Not really sure where to go from here. The 5k is still very hard for me. I’m basically giving it my all each time to finish. But my pace is significantly better each time. My first 5k pace was 12:24 and my latest almost dropped a full minute to 11:30. Would appreciate any advice on next steps.

Hi everyone, I've just run my second 10k ever for training ready for my half marathon in October (only started running in March). However, I have a constant struggle with my heart feeling like its going to come out of my chest even at an easy pace for me (been jeffing as well at 2:10min run and 55sec walk), I have got asthma but that is well controlled. I ran 10k yesterday and then after cooling down and sitting for a while before a shower, I got out and felt like I was really about to collapse.

I drink plenty of fluids with electrolytes and ensure I fuel properly.

Has anyone any tips?

For background, I’ve only been running for 3 weeks and have done two 5ks (33:00 Uphill Parkrun & 36:10). As part of the beginner running plan, Nike Run Club has an interval speed training that it recommends.

I did this today, and looking at the stats after, it’s quite clear that I’ve got absolutely no idea how to pace myself.

Is anyone able to provide some help or guidance on managing this?

Intervals were:

5 min warm up
1 min at 5k pace
2 min at 10k
1 min 5k
45 secs at mile pace
45 secs at mile
2 min at 10k
1 min at 5k
45 secs at whatever you want
Then a cool down run

I know I've had bad recovery the past few days and have been sleeping less than 6hrs, so it's clear why my performance was bad today. But I feel absolutely horrible and disappointed, because I was finally seeing steady progress the past 4-5 weeks. I feel like running again tomorrow just to push myself more and see if I can do better, although I know I need to fix my recovery before seeing progress again. I hate feeling like I let myself down. The entire day it's all I've thought of. Running is such an all or nothing sport in my mind ugh.

23M started doing something healthy for the first time in my life.
Initially I dealt with hamstring soreness and all- but that is not too big of an issue- currently my hip joint of left side and upper hip of right side and both knees are paining with each run.

What should I do? Is it normal for new runners? And what resources would you recommend for better training and guidance.

Thanks for the help.

Started with couch to 5k, completed it. I run REALLY SLOW, so its not tiring, but my brain constantly asks me to stop at the next mark. I have potential, I can easily go 30more mins, legs dont pain, i am not breathing heavy, but my brain keeps making excuses, finding reasons to quit.

How to keep going and not quit?

UNRELATED- I run/jog 5k in exactly 1 hour (no walk breaks, continuous run) i know for most it isn't even running but thats my pace. My heart rate is somewhere between 120-130.
Now that I have completed couch to 5k, should I start couch to 10k at same pace? Or do couch to 5k again and run faster this time?

I've started running in May this year and today hit a 13k in 1 hour 12, good run but when I try to do easier runs I feel like 6:30 is my pace but my heartrate is around 165, should I just powerwalk or ignore hr

I just got back into running. I used to run half marathons 20 years ago and never had this happen and I was just wondering if what I experienced was a runner's high. So a great feeling while running was building up then kind of peaked, and then totally disappeared. I was so confused. Was that a runner's high?

Context

I ran XC in HS with a 20min 5k PR. Going into college I really wasn’t running at all and mainly focused on weightlifting all 4 of those years. 6 months after graduating college I ruptured my Achilles and essentially was not active at all for a year and a half. This brings us to today and I’ve been running for about 2 months now. I started at a 30min 5k and was able to put together a 24:34 5k this week. So at this point I’m kinda looking at my workout plan to see if it needs to be changed:

Workout Plan

Tuesday: 3x1mi repeaters w/ 2-3min of rest between sets

Thursday: Easy run (35-45min)

Saturday: 60min Long Run (6-6.5mi)

Goal/Notes

My short-ish term goal is to get to a 22min 5k, just wanted to get some feedback. The main factor that has me questioning my training is that for pretty much every run my HR shoots up almost immediately regardless of how my body feels. I’m trying to dial back my easy runs even more (pace wise) to try to address this. I never feel dead after any of my runs, so it’s just confusing when I compare this against my HR data. Any feedback or advice is welcome, thanks.

Hi everyone

I’ve been running since January which was on and off following the c25k and followed that up with the 5to10k programme.
I’ve now finished this and am enjoying running a lot more than at the start of the year. I get out between 2/3 times a week and have no real programme or idea what to do now.

I am part of a run club and run with them every Monday.

I just wanted to know if people have used AI or anything like that to create a programme to keep progression going. I’ve got a sub 30 5k and sub 60 10k.

What would be a realistic goal moving forward and what have people used to help continue building running power and speed etc?

For context, I’m 34, male, 5’7 and 98 kilos. The majority is muscle mass, which I’d like to try and keep but running at this weight does seem difficult.

Thanks in advance everyone, any tips or help with how to set goals or a way or creating a programme towards them would be fab!

I'm a heavier runner (195lbs/5"7/M) and recently ran a HM in 2.5 hours with 6 months of training. I typically do easy run distances of 5-12K (<150bpm) and am in my "off-season" for the next 6 months, focusing on weight loss and getting strong in the gym, before doing a HM training phase.

One of my challenges is my spm is on average only 150-155 spm, and I have a desire to run faster and more efficient this season rather than getting comfy with distance - and get my spm to 160-165 average.

With that said would doing a 5K program be advisable? PB is 33 minutes and hoping to get to sub-30. And how would this translate to my next HM? Thanks

Hey folks, I am someone that is newer to running. I finished my first 10k a few months ago and am currently training to run a half hopefully sometime in September. During my longer runs I have begun to notice a lot of pain in one of my ankles and just an overall feeling of instability in both ankles. I don’t feel tired during this run, honestly I don’t feel out of breath and feel I go for much longer but this nagging pain I tend to get slows me down.

This being said, for my more experienced runners what have you done to build up ankle strength and stability? Do you have certain lifts, stretches or routine that really help? Any advice would be amazing as I continue on this journey!

hi! so i’ve been running for a year and 4 months now and i am a really slow runner. something i have noticed while running is that my legs get tired way faster than my heart rate.

after like 10 minutes of running my legs (my calves specifically) get sore and tired and my joints might hurt a little after 20-30 minutes. i still keep going but i sometimes take a few breaks if i am doing a long run.

for reference my last easy 5k run was done in 50 minutes at a comfortable pace for me

so i’m just wondering why my calves hurt so early in and what ways could i help prevent calve and sometimes joint pain?

I’m very new to running… and I live in the South. Is there any advice anyone could give regarding running in the humidity. I usually go at 6:30 in the morning for my weekly 5k, and lately it’s been super humid so I’m having to work way harder than usual.

Hi! I’m a new runner (only started in the winter). I started on the treadmill, and now can run 2 miles without stopping (about an 11 min pace lol I’m not fast). I really want to get better with running outside (I’ve been able to do one mile tops), but something about it is so much mentally harder than the treadmill. Also I know the terrain is different outside but I run at my local boardwalk where it’s all even and that’s still hard for me. I think the mentality of being able to stop whenever outside versus pressing a button to slow down on the treadmill is really what gets me. Can anyone give advice on how to get over that mental hurdle?

I've been trying to get long runs in on a Sunday morning, but the first 2/3km are just my body waking up and it's really heavy going. How do you guys get your body going for a morning run?

I see lots of people running on a morning and I tip my hat to them!

I wake up for the gym around 5am and manage that fine, but running is a different story. I usually run after work, around 4/5 hours after eating and find it to be a sweet spot to not be full of food, but to have the energy to run.

Just looking for some tips on how to run more effectively. I started running a couple months ago just once a week to get back into it and I am currently up to 2 days a week. I usually do one run super slow about 2 miles. Finish somewhere at 22mins. My second run of the week is usually some sort of interval running for 10-15 or so minutes or a second low and slow 2 mile run.

I'm a little fat, I admit that. But I feel like I'm absolutely crashing a quarter mile in and can't catch my breath. I know I can do better than 2mile in 22 minutes but I'm falling apart fast.

I've recently started doing a more dynamic stretching workout which has been great for muscle soreness. This is typically 7-8 minutes of warming up then 5 minutes of walkng to my starting point since I try to avoid road running as much as possible. There's a paved walking trail about a 10 minute walk from my house.

Am I going to hard in my warmup or walking too much after my warmup? Is my weight just impacting my fitness buildup more than I realize? Any thoughts or notes?

I have started trying to slowly increase my running mileage but all of a sudden my appetite has completely exploded and I can't even blame hormones this time! What are your tips and tricks to deal with a huge appetite increase from all the running?

It never used to be too big of an issue in the last 7 months I've been running but it just seems to be since last week.

My first all out 5K attempt. Was wasted afterwards.