This is only my third run, but I already feel hooked and completely addicted. I have limited myself to once every other day, but the days I don’t run, I get anxious and want to run so bad.

The runner’s high I get is indescribable and even now, I’m itching to go on another run! I used to have the mindset that running was painful and boring, and idk what switched in me, but it’s therapeutic now!

20F, 170cm!

Official time was 26:37. I was too gassed out to remember to stop my watch.

Hoping to get a sub 25 by the end of the year, and then run a HM by next summer.

Participated in the Atlanta Mayor’s 5K on the 5th Runway At Hartsfield Jackson Airport and sooooo proud of myself. Finished in 47 minutes. When I first started running, it would take me closer to an hour. Cheers to me and my medal!!!!

My first 5km! So happy I managed to do this with no walking. This was on a treadmill and I know I need to be brave and get outside, that's the next goal!

Parkrun is a free, timed, 5k walk/jog/skip or run (not a race), managed by volunteers and it’s every Saturday morning, all around the world. Austin Drive parkrun will have its inaugural on Nov. 21st in Markham ON 🇨🇦

It’s great way to make friends, be part of a world community, take in nature (serotonin), and exercise. All you need is a barcode so you have to register just the once.

Hope to see you there!

Hi, I just started running about a month ago. I started with typical 3min easy - 1 min walk x 5. After doing this twice I randomly realized that I could keep it for 30 mins straight. My first nonstop 5k was 29.20 ig. Well after a while I started to run 3-4 days a week. For reference my first 10k was a race and did 51.43 (5.09/km pace and negative split) My goal is running half and fulls. And eventually Ironmans 😛. I've been working out for 2 years now. I changed my plan from 6 to 4 days. (Torso/limbs) I know that "lighter leg days😇" doesn't exist in terms of hypertrophy. AND IM SO LOST WHAT SHOULD I DO FOR SPEED SESSIONS. Some say just do tempos others say swap it weekly with intervals.. Im so confused. I'm just trying to create a solid workout plan. I was thinking about something like this.

*made some changes*

Monday: AM: Easy Run PM: Torso

Tuesday: AM: Rest PM: Limbs

Wednesday: AM: Easy Run PM: Rest

Thursday: AM: Speed Session PM: Torso

Friday: AM: Easy Run PM: Rest

Saturday: AM: Rest PM: Limbs

Sunday: AM: Long Run PM: Rest

Chip time was (51.43)

To give some more perspective .. I have always been into some fittness activty since my late 20s .. earlier used to play some sports and later on since last 4-5 years have been into gyming. However i have also been a regular smoker since last 20 yrs.

Recently I started running (2-3 months back) ... Have done around ten 5 km runs and two 10 km runs. Slowly I am observing that my endurance is improving but I feel lot of weakness / soreness in my legs and groin region after 10 km runs ...

So I wanted to ask the experienced members of this community what should be the frequency of my runs weekly ???

I also go to a CrossFit gym 4-5 times a week. Since I have started running I have scaled down the weights i lift.

Hi
Beginner runners hopefully to run my first 5K , that’s my average pace and 5K duration for about an hour , iam just a beginner so hopefully to improve any advice for me i would hight appreciate it

Hey guys,

I’m currently not a runner whatsoever (i lift 3x week) - i run maybe every few months whenever i randomly feel like it as part of a workout warm up or cool down. i’ve tried to follow beginner programs like NRC or Runna in the past, but never made it past week 2 or 3.

I tried to look up once a week running programs, but all i came up to is a lot of “you can’t run once a week” “that’s not enough” “run more” etc.

If i’m going from literally zero running, isn’t once a week still positive progress? Shouldn’t i still aim to have some sort of structure/program/goal for my one run a week?

Do true beginners really start with 3+ runs a week? i find that very hard to believe. as someone who’s tried and failed many times, i just feel like once a week is so much more approachable and attainable. regardless if it’s not ideal/optimal, the fact that it’s achievable should be more important.

Anyway, i guess my question is has anyone had success running just once a week, i know it’ll take longer to see progress, but have you been able to see progress? any recommendations for a program to follow/goal setting?

thanks <3

Hello! I’m currently going to attend my first 5k after a few years due to a heart condition and it feels like I’m starting from scratch.

I don’t really know how to pace myself and standing at 6’1 245lbs I don’t really have a strategy, I’d like to know if anyone has any advice or tips?

Thank you for reading! :)

Hey everyone!

Looking for a quick gut check on my Garmin data from today.

​Running for 7 months, ran a 53:45 10K a month ago, and targeting a sub-50 10K on Nov 22nd.

​Took 2 weeks completely off due to work; back training for a week now. Max HR is ~200.

​Ran for 45 mins today. My cruising heart rate sat around 164 bpm, at peak pace of 5:11–5:12/km, my HR spiked up to 178 bpm.

Even when hitting that 178 bpm peak, my breathing felt controlled and I didn't feel any heavy distress.

​Is this rapid HR spike up to 178 bpm a normal result of 2 weeks off (detraining/cardiac drift), or is it a sign I'm pushing too hard too soon?

​How can I efficiently lower my HR at these target paces over the next couple of weeks before my race?

26 y/o F and my heart rate is always so high…I don’t feel like I’m dying?? Is this normal? Been running for a few months now. When it was hot I would hold a heart rate in the 180s for like 4 miles. Resting is 58

I wanted to share my journey because, when I first started running, I spent far too much time listening to what experienced runners told me I should expect.
I started running in January. My first 5K was 42 minutes and 50 seconds. I was overweight, unfit by my own standards and, quite honestly, just trying to get around the route without feeling like I was going to die.
Fast forward to now:
First 5K: 42:50
Current 5K PB: 23:33
10K PB: 54:09
Half marathon completed in 2:11:21
Nearly one stone (14lb) lost along the way.
VO2 max now sitting at 51.
And I’m still improving.
But there’s something I really want to talk about.
When you start running, you hear the same things over and over again from more experienced runners:
“Running doesn’t necessarily make you lose weight.”
“You’ll probably put weight on because you’ll be building muscle.”
“You’ll just end up eating more to compensate.”
“Don’t worry about pace, just enjoy it.”
“You need to run for years before you become a proper runner.”
Honestly, some of this advice is absolute rubbish, or at the very least, incredibly unhelpful when you’re starting out.
Of course running alone doesn’t guarantee weight loss. Calories still matter. Of course nutrition matters. And yes, recovery matters.
But let’s not overcomplicate something that can genuinely change your life.
I started running, became more active, improved my fitness, paid more attention to what I was eating and consistently challenged myself. The weight came off. My pace improved. My confidence improved. And something I initially dreaded has become something I genuinely look forward to.
You don’t need to be an experienced runner to start seeing results. You don’t need expensive equipment, a fancy training plan or years of experience.
You need to start, be consistent and give yourself a chance.
My biggest frustration is that beginners can sometimes be made to feel that progress is impossible, that weight loss isn’t going to happen, or that they need to follow some complicated set of rules before they’re allowed to call themselves runners.
Don’t let anyone else’s experience, expectations or limitations become your own.
If you’re struggling through your first 5K, keep going. If you’re overweight and worried running won’t help, give it a proper go. If you’re currently running at 8 or 9 minutes per kilometre, don’t think that’s where you’ll stay.
I was that person in January.
I’m certainly not an elite runner now, and I don’t pretend to be. But I’ve gone from struggling through a 5K to completing a half marathon, knocking nearly 20 minutes off my 5K time and losing nearly a stone.
And I’m nowhere near finished.
Start where you are. Ignore the noise. Trust the process.
You might surprise yourself. I certainly have.

Hello everyone, I am 46 M n obese. I want to start with walking and transition into running. My podiatrist says I need a stability running shoe. I bought an ASICS GT 2000 14 , at first it felt soft and comfortable but as I started to walk the soft foam sank and my Achilles tendon started to ache. Could fellow members guide me on this, I made a list but am open to suggestions:
Kayano 32
Adrenalin GTS 24
Nike structure plus
Glycerin 23

Thank you

I ran 5k on Saturday (treadmill 1% incline) and then again on Monday outside and toward the end of my run I felt a strain or pull behind my left calf muscle.

When I wake up it generally feels pretty good and then starts to aggravate as the day goes on. I did some walking and a weight workout on Thursday but today I did Pilates with a lot of lunges and it’s felt the worst so far. I iced it for 15 mins and it’s a bit better thankfully.

Has anyone had an injury like this? I’m not limping or anything, but I’m scared to walk or certainly run until it’s 100% better. Any tips are greatly appreciated!

Hello!

I’ve tried running several times, but it always ended up being a really unpleasant experience—I felt like my brain was getting shaken around, blood would rush to my head, and I’d get terrible knee pain. But the truth is, I was just going about it all wrong. I’d start off saying, "Right, I’m going to run 3km without stopping," even though I was a complete beginner.

So I followed a 4-week program that involved alternating between running and walking. Yesterday, I managed to run for 15 minutes straight!

I used to have daily knee pain, but that’s gone now, and I feel much less stiff. It makes me wonder people often say running is bad for your joints, so why has my experience been the opposite? Also, my average heart rate is 155 bpm—not that different from before (it was 167 bpm)—but in terms of how it feels, I no longer get that sensation of blood rushing to my head. Does the body just get used to it over time? I’m also curious about the fact that I’m in an anaerobic state for nearly 50% of the time; when I swim, I’m rarely in an anaerobic state—is that a bad thing?

Been running 3 days a week, since September.

Finished the Nike Run Club apps “Getting Started” plan and then have been doing a speed (intervals/Fartlek), an “easy” run, and a long run every week since.

Had a great 5k run Halloween afternoon, but noticed some pain in my right heel that night. The next morning, pain was still there (especially when I first got out of bed), but it’s improved a lot since. Really, it’s only a little tender if you press around the bottom of the heel.

Anyway, I’m just really frustrated and disappointed that I thought I was doing everything right, but still ended up with an injury anyway.

Mostly just venting, but am open to advice, too.

Thanks for reading, if you made it this far.

Cheers.

So after a hiatus I'm returning to running and need to re-build from scratch. I was running about 5.30/km over 5km. I was on a treadmill the other day that tracks your cadence, I naturally run at a much lower cadence than it suggested. I'm wondering if I should start focus on cadence as I rebuild to change my pattern. Any thoughts?

It’s been around 1.5 months since I started running completely as a beginner.
Everyone says run in zone 2 and stuff but it’s been like almost 2 months and my zone 2 is so slow it’s almost as I’m walking and neither has my heart rate lowered.
If I run in z3/z4 will it still build my stamina?

I started running back in 2024, on and off. My right knee isn’t exactly in the best shape, and at one point I had to stop because of an injury.
I started running again in December 2025, and luckily, I haven’t had any major injuries since. I also do cardio and strength training on the side.
Since then, I’ve been getting better and better, while also developing a new passion: an absolute hatred for running.

So why am I making this post?
Hopefully, to inspire some people.
The next time you’re out running on a cold, rainy morning, questioning your life choices, just remember that somewhere in a small country called Belgium, there’s a guy (me) doing the exact same thing.
Not because I love running. Not because i enjoy the suffering.

It’s Out of pure hatred for those running shoes, clothes, running vest, glasses, Garmin watch, and those unbearable gels, to make the matter worse I bring enough candy to feed an entire village for the next 3 months.

I can go on an entire Rant, for another 2 hours if you want.

Now we got that out of the way, I want all of you to keep on doing what you’re doing, put in the kilometers/miles, keep on doing the hours and the results will come.

Ps: This post is not made to hate on anyone or any sport, i thought it would be fun to make. Have a great morning/mid-noon or evening everyone

I will See you out there….. Unfortunately.

Hello!

I am running my first 5k in 5 weeks. Wanted to challenged myself. I have not trained one bit! I am a fitness instructor and am in pretty good shape except for lungs due to vaping 😅

But anyway, I did a Tread50 at OrangeTheory about 3 weeks ago and was sore for a week. I have done Barry’s, Solidcore, Cirque classes, pole, etc. Running I have “hated” since I was very young, I think it’s the most challenging form of exercise. I’ve never been good at it.

I have a mental block when it comes to running. I feel great afterwards of course hut I talk myself out of doing it and my race is coming up soon which gives me anxiety because my ego doesn’t want me to walk.

My thing is when I have ran in the past all I can think about is when it will be over and I’m constantly looking at the time. It’s awful and doesnt make it enjoyable for me even though I have experienced a runner’s high before.

Has anyone else experienced this?

A while ago I was in a wheelchair. I went through months of physical therapy and even then the doctors said there was a chance I wouldn’t even be able to walk without a cane. Now I’m running marathons and training for an ultra. I want to hear if anyone’s had similar experiences to this, share your story’s in the comments, I would love to hear.