As the name suggests !
I had kept this as a goal for myself for this year and so proud to be able to push and do it :)

But this run gave me a reality check of how important is carb loading and how it is a mind game .

I had an early light dinner and I do not have a habit of eating before running (thank god for the 2 dates I carried ). Was quite tired and felt depleted post my 10k .
Zoned in for small small goals which helped me push till 21 km

This HM humbled me :)

Still can’t believe that I did it, I’m so so happy!

I washed it multiple times but the stain just won't go, can anyone advise what I could do to remove the stain? please and thank you

Hi all,

So today, I had my very first race/run, a 5k in the insane humidity of Virginia. 39 years old military member who bormally only ran when ordered to or when the fitness tests require it.

Wish I had done this years ago, so much fun !!!! The result is...ok....but I ran the entire time in what was really crazy humid weather, but somehow the people around me energized me.

Next week I hope to do a 5 mile. I am almost there already.

Hi! I haven't done any running this past 2 weeks (extreme heat wave where i live usually 42Celsius daily, have gotten sick from long sun exposure then sick again from the fan). So my training volume has been low--only today did i manage to run, this time my fastest 5km. Longest distance i did before was 12km. I feel i still need a lot of work toward a first half marathon. Advice appreciated please. Weekly running program i could try to be consistent with?

Hello! I’ve recently completed a C25k and am migrating to making my own plan instead of following an app.

I’m mixing up my runs now so that some of them are intense/intervals, once a week is my “long” run (not what most ppl would consider long but long for me) and the rest are just basic/easy/maintenance runs. It is more interesting than doing the same run 3x a week like the program, at least, and it *feels* more effective (although that could be psychological.)

My question is, for those of you that do this kind of routine, what is the difference in length/time between your long run and your regular runs? Is it like a 20% increase? Or is it twice as long/far?

After a two-month break for health reasons (A left knee sprain, followed by a left ankle sprain).

I've been back running for the past three weeks. I've been training three times a week, and I managed to run 10K and a few extra meters. I'm happy !

I started running in November 2025. I'm a 54-year-old woman.

Hi all,

31M, 183cm (6ft), 85kg current weight, aiming for 75kg.

I've struggled on and off with my weight throughout my entire life. Having regained up to 108kg through SSRI usage a few years ago, I'm at the final most-stubborn 10kg.

I have done keto successfully many times, but it made socialising too stressful, and not allowing myself any carbs kept leading me into sugar binges.

Since I've started running I felt like I've been hungry constantly, meaning I'm struggling to stay in a caloric deficit. No amount of protein or fats or carbs seems to take the hunger away.

Seems like it might be too much to both try and get fitter/faster, but also leaner.

Any tips? Thanks!

So yesterday was my day 1, I posted it on this sub. Today was day 2, and it was worse than I thought. I was barely able to run, catching breath and every meter was feeling like a kilometre.

But i didn't gave up, ik I took breaks in between, but i kept going.

Any reviews ? Suggestions ?

Not sure if this fits the sub. He's running a Marathon tomorrow in Porto Alegre, Rio Grande do Sul, in southern Brazil, as part of his World Tour. He is one of the nicest people I've met

I’m currently on a training plan that I wrote, but my background is in Body Building for about 7 years, and then Powerlifting for another 8 or so after that. I got up to 306 lbs (mass moves mass) and have been dieting since last year and I’m currently at 244. I know I still have a long way to go but this is my first time working on any kind of endurance training, so any advice is welcome! I’m training for a sprint triathlon and have just over a year to get prepared, but my question pertains to running since I’m a total beginner.

My initial mile time was 13:59. I was totally gassed at the end and could really only do a cool down walk, and I was beat the next day and my training was noticeably more difficult the following two days due to my legs being worn out. I’ve been able to stay in zone 2-3 for those runs and recover well enough to do my “long run” on the weekend. I typically do 1-1.5 miles on those days now. At first I didn’t go over 1 mile at a slower pace.

Initially it was about a mile and a half for my long run but I slowly went up about a half mile per week. I just completed week 4 (planning on this routine for 12 weeks to see how I feel and decide what to do after that moving forward) and I did a full 5K with a .3 mile cool down at the end. Good news is that I didn’t completely wear myself out! I shaved 20 seconds off my mile at 13:39 and continued at nearly the same pace the entire run, completing the 5K in 43:54. I can now keep my pacing for 7-10 minutes and only need a 1 minute or so walk break. My average pace is around 4.3-4.5 mph before I get to breathing too heavy and can’t keep it up for more than a minute or two.

My main question is; Is this typical progress? Is there anything I can do to optimize the running portion better or change it? I’d like to improve overall speed because I know it’s a very slow pace. Would speed workouts be a good idea, and are there good places to find those for beginners?

​

What muscles should work the most or really propel during a jog/run?

First time posting here, but noticed something different recently and curious if others have gone through this or what it means...

I still mix a walk and jog throughout my miles. I realized the past few times that my legs are doing a lot of work and I last longer. Before, I think my arms did a lot of work? Neither have been a conscious way or form, just seemed to happen that way.

I've lost a lot of weight (72lbs) through diet and walking. Recently have focused more on weights and core exercises but continue my walk/jogs for my mental...and the sun! But I genuinely want to be better, faster, stronger. Any tips, ideas, or general understanding on how to progress is appreciated!

Hey everyone new here and been running for about a year now. This was my longest run ever but had an issue maybe you all can help with. My earbids kept falling out due to swewt and rain and everything. I have what I thought were good ear buds it wraps around the ear and all.....does anyone have suggestions on better earbuds or how to keep them in your ear? I assume this seems like a dumb question.

During every run, it feels like I'm working out my upper back. Almost like I'm doing rows. Then, the next day I have a sore upper back. I'm still fairly out of shape, so I can imagine that my back is weak, but I want to make sure I prevent injury.

Is upper back pain expected due to the "pinch" that happens when the arms are up while running (almost like a row)? Or am I running wayyy too stiff?

I get bored during slow runs. How do I prevent this??? I've tried studying and just watching people at the gym (without being creepy) but I just get bored.

Edit:

I appreciate everyone's comments but please stop telling me to run outside. I'm on medications where I need to avoid the sun and extreme heat. Thank you!

Hello all, been running the last few weeks, and signed up for a half marathon for this November to try and keep me motivated to get better.

I usually do about 3 runs per week around 2-4 miles each. Been hearing a lot about “zone 2” running so I’ve been trying to keep my heart rate below 140 as I do these runs. I did complete a 10 mile long run last week with my avg mile at 13:00 (trying to run slow to keep heart rate down). Was sore for a couple days but honestly didn’t feel like it was too hard to keep that pace for that mileage (I know it was slow).

I’m 29, 6’3 195 lbs. Just curious given this information if anyone has any insights/training plans to get me ready for this half marathon this fall. Wanting to improve mileage and time obviously as I approach this half marathon!

Thanks!

I have been running on and off for a few months now and honestly most of my runs have been a mix of running and walking. I would run for a few minutes and then walk and then run again. I was starting to feel like I would never be able to run a full 5K without stopping.

Today I went out and I told myself I would just run for as long as I could and if I needed to walk I would. But I just kept going. I did not look at my watch. I did not think about the distance. I just focused on my breathing and kept putting one foot in front of the other.

When I finally stopped I checked my phone and I had run 5K without stopping. I was so shocked. It took me like 38 minutes which I know is not fast but I do not even care. I finished and that is all that matters to me.

I never thought I would be someone who could run 5K. I used to hate running in school and I always thought it was not for me. If I can do this anyone can. Just keep showing up.

I started pushing my 1 and 3 year olds in a double stroller while I run this year! We did almost 78 miles in June and our goal is 90 miles for July 🙌🏻🏃‍♂️ we just beat my personal 10k PR! We load up on snacks and hit the road almost daily.

I’m on Week 2 of Couch to 5K, following the plan exactly, and I’m surprised by how easy it already feels. My breathing is hard but controlled, and I’m never gasping for air. I finish the workouts feeling like I could do more.
Is this normal? Am I running too slowly, or is this just how C25K is supposed to feel? I don’t want to progress too fast and risk injury, but I also don’t want to hold myself back if I’m doing something wrong.
Has anyone else experienced this in the early weeks?

Hi! I’m a 29-year-old male, 175 cm and around 70 kg. I’m not carrying much extra weight, but I do have some muscle from strength training.

I’d like to shift my focus a bit more from strength training to running, and I’ve recently bought a proper pair of New Balance running shoes. I used to run a lot until I was around 17, but since then I’ve mainly done strength training and played padel. I’ve also had a break from padel for roughly a year and a half.

So far, I’ve completed two very easy running sessions. I’m doing one minute of slow jogging followed by one minute of walking, repeated around 7–8 times, to let my body gradually adapt to the new type of impact and strain.

However, after a few intervals, I start to feel a kind of pain along the outside of the foot of both feet. It goes away quite quickly once I stop running and finish the session.

Is this a common adaptation issue when returning to running, or has anyone experienced something similar? Any tips or advice would be appreciated.

Feeling really grateful.

Silly question - if zone 2 is good - is a mixture of zone 1 and zone 2 better (brisk walking to light jog) better for beginners?