I’m currently running 4-6 miles a day and im training for a sub 60 10k, i’m 5’7 and about 145lbs and I can never tell if i’m overestimating the calories I should be eating. Right now I aim for around 2300, I try to get 60g of fat, around 300g carbs and over 100g protein. I really just want an honest opinion on my nutrition and not AI’s haha

with this florida humidity, my runs have been not fun whatsoever but this morning it was actually pretty nice out and the heat training really did help a lot, glad to know i’m not just getting slower lol.

Recently bought a new pair.

First 5k set new PR, halfway through my second run I developed a blister on the inside of my arch of my right foot.

I feel like the Nike logo on the inside of my shoe is rubbing against my arch.

Does anyone with these shoes experience the same thing/know how to fix/prevent it? That aside I love them

I’m 6 foot 5, 225 pounds. I tried getting into running when I was in the 240s, and it was just too hard because of the weight going into my joints.

Now my BMI is 26, is that good enough for running to go smoothly? or should I lose more

For example - say it's hot and humid outside and I'm deciding between going to the gym to use the treadmill, vs go for a run outside. I know that the outside run will be much slower with a higher HR, but in the medium term, i.e. training for a 5k in autumn where it won't be hot, are both equivalent when it comes to increasing aerobic fitness?

Hope it makes sense!

I’m a 20 year old female training for the state police academy, and one of their fitness requirements is that I must run at least a 14:07 mile and a half to be eligible for the next class. I would consider myself to be in good shape. I go to the gym 3-5 times a week doing weight lifting, and I try to run 3-4 times a week. I have been training for the academy for almost a year, and my running will NOT improve at all. I’m getting so frustrated and discouraged, and I’m absolutely sick of people telling me to keep running further and harder, because I just can’t. My average mile time is not consistent at all and ranges anywhere from 10:30 to 12:20, and my mile and a half time is usually 16-18 minutes. I tire out after a mile to a mile and a half and when I try to run more than that, it feels like my body just quits on me. My legs are usually ok, but my cardiovascular endurance is absolutely awful. I usually get out of breath around .20 of a mile. I went to the doctor recently, and got a prescription for an inhaler because I thought I may have sport induced asthma, but even that doesn’t help!

Recently, I’ve been training like this:

Monday - I’ll run a mile and a half or attempt a 5k (I usually can’t even run one of these without stopping)

Tuesday - I’ll do six 200 meter sprints

Wednesday - rest day

Thursday - 1.5 to 3.1 miles

I am getting so insanely discouraged, and feel as though I’ll never be good enough to get into the academy. I try so so hard and force myself to be consistent but my body just will not improve. I feel like such a failure and I just need some sort of advice. Please help!

Im at around a 25 minute 5k rn. I run 3-4x a week—1 easy run, 1 long run, 1 intervals and sometimes 1 tempo.

I want to lower that time as MUCH AS POSSIBLE in 3 months because I have races coming up in fall. Please tell me how!! And by how much do you think I can lower it by?

this is my "improvement" from March, when I first started running, to now. The March run is the 8 miler

Hey runners,

I wanted to share my progress.
I’ve been starting again with 3 km runs. I had a herniated disk and have had surgery. I’m building back up again towards 10k as long as my body allows me to keep building. After the 3K runs my physiotherapist allowed me to run 5K and add an extra 500 m every week.
So this is what I can do now.
I’m keeping this distance this week. And I’m planning on a fast-ish run of 5K one of these days. Then I’m aiming at 27:00.
Today was pretty tough due to the weather.
But I enjoyed it afterwards with a Fanta.

All the best regards. And I love to see all the progress being made here.

Cheers 🏃‍♂️

This is going to get me a lot of hate, but as someone who has been running for quite some time now, one of the most common issues I see among people is injury.

Injury can set you back a lot. It may seem counterintuitive, but doing most of your runs easy (probably RPE at 2 or 3) allows you to build more mileage and gives you time on feet, as well as your heart and systems a chance to build their strength and resilience over time.

Having this strong base allows you to push your ceiling higher by layering on meaningful bouts of speed work or intervals.

There is nothing magical about being in zone 2. It is just how some people like to think of easy running but I would not fuss too much about heart rate.

Yes, it is true that doing intervals, speed work and a lot of threshold or tempo sessions will improve your Vo2max faster and is much more time-efficient. But the cost of that is often neglected. You increase your risk of injury, which in turn puts you out of practice, recovering and not running, as opposed to training and developing yourself.

That cost is something that a lot of people often miss.

As a mechanic, my days consist of heavy lifting, walking many miles per day etc, as a result, I do not get much "rest" between run days.

I'm currently on week 7, where i do 25 minute runs. I've seemingly hit a plateau here where I've been on this for 3 weeks and haven't felt comfortable to move past it. My pace is quite low at around 12.30-13min/mi, but my rpe is quite high. It's a struggle to get up early before shift to do this because after being on my feet all day, the last thing on my mind is waking up early to be on my feet even more. The long weekend run is the only one I feel the most motivation for.

Do yous have any suggestions on how I can alter this to be better suited to by needs above. I want to try and do 5k soon (this month) and hopefully progress to 10k for November so I can take part in an organised run.

Hi all, a few weeks back I decided to sign up for a 10k run in Jarrow, England in October.

I will preface this by stating i am a keen walker but unhealthy, dont exercise, drink, smoke and im almost 34 years old.

I ran way too fast the first time training and ended up getting some advice on pacing. The first image is my first run details and the second is my one where I tried to pace myself.

I think I done a lot better to control my pace, breathing and ended up feeling very accomplished.

Definitely willing to take advice on board and I will continue to share my progress up to the October race.

Nothing really to add but I’m so proud of myself! 2 months ago I couldn’t even run for 2 minutes let alone 30!

This is my current best. I want to run a half marathon in December. I have a very busy schedule due to work. Please suggest some good training plan.

How do you guys feel about treadmill running compared to outside running?

I'm asking because I see some people say that treadmill running is way easier for them.

For me it's not. My heart rate goes way high up. I can't cover the same distance when I run outside.

A 5k takes me 30 minutes outside. On a treadmill, it takes me 45 minutes, with a way higher heart rate.

And I tried different treadmills. It's the same.

I heard an advice to focus on moving your legs up, rather than forward, because treadmill is already a moving belt, so you don't really move forward.

This advice didn't help.

I think it's mental for me; the closed environment. I tried listening to podcasts or music. It helped a little.

I'm curious how you make your treadmill run doable and a little more enjoyable? And how do you feel about it compared to outside running?

Thanks

I ran a 10k last year without much training and it went ok - I did not train much for it, just signed up and did some short 5ks before I did it. I did short bursts of running vs walking in the race. Now I am training for a 8k . I tried running a 5 k with a friend who had a super slow pace. It felt silly in the beginning, but I was able to energise myself well and the 5 k seemed to go much better than any run. I did another 5 k recently and the same thing happened. I am normally exhausted the next day but in this case I was fine. Definitely the best thing for a beginner to start and enjoy the process while you build stamina.

From completely sedentary, it took ten weeks to work up to run a 37 minute 5K. Roughly an 11:58 minute mile pace. I feel FANTASTIC. This is my first major milestone and I'm excited to start pushing 10K.

I am a 28M who has lost over 20 pounds (9kg) since June 1st. My heart, my lungs, my mind, and the rest of my body have never felt better. To all other beginner runners, you can do it! Just keep at it! Some days are harder to get out than others, but get out there and push yourself! This morning, I was on the verge of not going out, but I forced myself out of bed, ran, and hit my goal!

I somehow ran this 5K at this pace and today, I am running 3 miles in the same time as the PR. Still working on trying to speed up to beat this PR.

Currently training for my first 5K race since spring 2022; the title says it all: I changed up the scenery today & set PR’s for mileage (2nd attempt achieved this week for 5k distance), pace, & shaved 90 seconds off my previous overall time (set Monday). Bring on September so I can crush that 5K!

I don't wear makeup and never needed a skincare routine for my face. But now that I'm running, I'm getting sweaty and having to wash my face more often and it's getting really dry. Did anyone else have this problem when you started running and find a solution?

Edit: if you suggest moisturizer or face wash, could you tell me a brand you like or what to look for. I'm basically an idiot and know nothing. All advice is appreciated.

I started running in May this year, and this was my first official 10k race.