Things that make you go !@#$%&

Hello!

I’m working on an app that visualizes the condition of running shoe cushioning. Many runners don’t realize that worn-out cushioning significantly increases the risk of injuries and can reduce performance. This app connects with your Strava account to provide insights into the condition of your shoes. It also notifies you when it’s time for a new pair. I am aware that such apps already exist, but what sets this app apart is that it also allows users to compare different types of shoes based on various attributes. Additionally, it includes a page that recommends the perfect shoes for the user on a personal level.

The aim is to create a holistic running shoe experience in an app.

Does this concept interest you? Would you like to help make the app better suited to its target audience? Please fill out this survey (it takes about 3 minutes):

Survey Link

Thank you so much in advance! 😊

My library offers Runner's World magazine through the Libby app. I'm wondering if there are other benefits to subscribing to Runner's World (digital resources, etc.) that I might not get in as well-packaged a form elsewhere on the Internet.

Could subscribers to Runner's World's "Premium All Access" please let me know more about some of the benefits? This tier says it offers, "450+ Runner's World Streaming Workouts, with new programs every month." How long are those workouts, and what's their quality?

Another benefit I'd like to know more about is "Access to Runner's World+ Master Series."

Are there other notable benefits of subscribing? Thanks!

Finished up Week 8 Day 3 last night, and definitely felt at the end of the run that I could have kept going. So I'm confident!

Question before I depart: Which of these is the program leading me to do?:

a. 5 minute warm-up walk, run a whole 5k, 5 minute cool-down walk
b. 5 minute warm-up walk and run up to 5k, 5 minute cool-down walk
c. 5 minute warm-up walk AND run AND 5 minute cool-down walk = 5k?

Numbers: I ask because the walk times put me at almost exactly 1k right now, with the 28 minute jog being ~3.5 km. That means that I should be running 3.75 km during week 9, which is pretty far shy of running a whole 5k. But with the warm-up runs, it's closer to 4.75, so the "week 10" jump up to 5k is exactly in line.

Thanks for your input!

Was doing W6D3 and I felt really good so I just decided to send it. I was dying at the end but I made it to my first 5K ever! I’m still gonna finish the program but now there’s so much less pressure

I have gone back to W5D3 THREEEEE times and have failed to run without stopping. I could do the 20 mins but always had to take at least 1 min halfway through. Today I didn’t stop! I was on the treadmill so hopefully I can do it again outside soon. I went at a slow 4.3 speed but I did it! It really is all mental at this point.

I started the C25K program earlier this year and progressed to week 5 by running three times a week, before moving across the country to a really steep, mountainous area which prompty killed all my joy for running.

We’ve since moved to a flatter part of the city, and I’m ready to pick up my running journey again after a 5 month break. I attempted to jump back into a W4 run to test my limits (3 min, 5 min, 3 min run) but I felt awful and suuper dizzy after the 5-minute run (which I ran with a constant 209-210 bpm heart rate) that I had to end the run and walk the remainder home huffing and puffing lol.

Reaching max bpm is nothing new to me, this was also the case when I ran W1-5 this summer. But I’ve got a nagging feeling that even though I’m a beginner and a high heart rate is expected, this surely can’t be healthy for my heart? Or is it completely fine and something I should just push through?

Stats

• 27 year old female with no known illnesses
• 166 cm tall / 5’5”
• 70 kgs / 155lbs
• Taking 15-30mg aduvanz/vyvanse daily (EKG I had last year prior to getting on meds showed no abnormalities)
• Running pace: 8 minute/km (13 minute mile)
• Using Apple Watch series 8 to track my runs
• 80 bpm resting heart rate

I’ve experimented with running in the morning before taking my meds, running in the evenings when my meds have worn off, but it doesn’t seem to make any difference - my cardio health is simply just that poor (vo2max hovering around 22-26).

Would I benefit from just repeating c25k week 1 or 2 over and over for, say, 6 months(?) in an attempt to get my running heart rate down from zone 5, as it would allow for more walking breaks? I feel a bit lost on how I should tackle this, and I would love love love some advice. Thanks!

screenshot from run in june https://imgur.com/nsEI7AA screenshot run last week https://imgur.com/wwhRw1F

hello everybody . im a 32 f, 5'2. 80kls . i started my fitness journey, i started walking 3k everyday. its been 2 weeks already of the same walking. the reason i cant jog is because of pain in my leg. the outter part usually. on both sides too. i stretch before everywalk too. i really want to do my first 5k funrun mext year. so any tips on what to do. please help.

Ran the last 30 mins of W9D3 this morning! It was good. I think I'm going to keep doing 30 mins thrice a week for a bit before adding in more time/distance, but suggestions on how to proceed welcome. For reference, these are my stats from the 5k run ten days ago.

Unlike some people who like fast tempi, I prefer to listen to more downtempo / midtempo music when I practice. It helps me stay focused. Here is one of the ones I listen to often: Ambient, chill & downtempo trip, a carefully curated playlist regularly updated with chill electronic gems. Deep and hypnotic vibes to run to.

https://open.spotify.com/playlist/7G5552u4lNldCrprVHzkMm?si=EIQoS9i3T2O8G6gJPfcu8A

And you?

H-Music

Hi community, I have iphone and record on strava (non paid) use the Just Run app. No fitness watch. Is there an app (paid can be an option) that can show splits that align with the different C25K days? I am not wanting to start / stop manually during the run, but want to either program or review post run - thanks

I’ve been finding it difficult to get motivated to get out the house In the cold but I finally dragged myself for a run today as the temperature wasn’t so bad.

A nice 8K to start the week.

Title says it all. I missed my "run" last Friday because I forgot my gym stuff at home. I wasn't feeling 100% this weekend, so just sat around (literally) all day on Saturday and Sunday.

But 7am this morning, I was back on the treadmill, re-doing Week 4 of None2Run - which is identical to C25K's Week 2.

My legs feel like jelly after not running at all since last Wednesday !

2.74km (per Treadmill) in 29m30s

Did week 5 run 2 yesterday. Had a bit of medial right knee discomfort before but thought it'd probably be ok.

Nope. Knee hurts more. It's worst at the top medial 'edge' of the tibia so I'm guessing maybe a ligament issue at the insertion point. The knee has been clicky and crackly as well (though no associated pain) so I don't know whether there's a meniscus thing.

Will definitely not run for the next 3-4 days, but should I give myself even longer even if my pain gets better? And when I restart, should I just carry on where I left off?

Any advice would be gratefully received...

Don't be embarrassed. We all have questions sometimes.

And yes, you need to do your rest day between runs.

I just started c25k and completed W1D1 today and I did feel a bit sore after but now I'm fine. I'd like to complete day 2 tommorow on Monday as I have football training on Tuesday and can't do both but would it be better to do it tomorrow, or just wait till Wednesday? I don't wanna wait too long and lose progress and I don't really know how this works Any advice much appreciated

Title! The dreaded 20 minutes.

I have mixed feelings about my results, as my pace was realllly slow. I didn’t even break 2 miles including my walking time so I feel like I could’ve walked faster than I jogged. But I kept my pace steady and could breathe easily the whole time. I’ve started and stopped c25k and done run/walk intervals for up to 6 miles before, but this was my longest uninterrupted jogging time. I also jogged faster for the last minute and a half because a scary dog came up to me so that was a win :D

Do others think that their pace improved over time for the final 5k? I know with weeks to come it’ll get better but after jogging faster I had bad side stitches and a crazy heart rate.

Anyway, yay!

Hello, I am very much a newbie, I run in an outdoor track in a sporting club, the place is safe enough to leave my tote bag with water bottle and towel but not to the point I am comfortable leaving my car keys plus I need my phone, I have those training leggings with a tight pocket that I used to use in the gym but I am not comfortable with how tight they are outdoor tbh and I wear sweat pants to run but hate the keys jumping in my pocket when I run, any ideas at least for the keys?

I've attempted this program (a couple of times) in the past and have never completed it. The furthest I made it was the 20minute run, I believe, and that was...8 years ago I think? Today I completed Day 1 🏁 My partner is a runner and I'd like to be able to eventually join them, maybe even pace for them on long runs 🏃‍♂️ 🏃‍♀️ (and maybe even enjoy running someday?)

👥️I joined Strava for tracking/mapping and accountability. 👟 I spent more than I typically do on a pair of shoes to have a pair that will hopefully support/encourage this journey I've recently learned of Altra and I am loving the wide toe box-- no squished toes! I went with the FWD Via. They felt pretty good today. 🐌 I have to remind myself that this is day 1 and not to be concerned with the pace (I feel slower than molasses and winded by the end of that 60 seconds, but I at least started 🙌 ) Good luck to everyone on their journey!

I’ve been running now for 2 months—typically 2-3 runs a week on the C25K program. But I’m unable to progress past 3 minute running intervals. My calf/shin pain is just too much.

I was ok slowing my down in the program but now that I’ve been coasting through weeks 1 & 2 for 2 months to build up some muscle and am STILL unable to complete 3 minute intervals, I’m just discouraged.

Did this happen to anyone else? What do you recommend I do to try and move forward?

TIA!

The veterans on this sub will tell you not to worry about pace; just run whatever distance you can cover in the time allotted for the next workout, build to 30 minutes, and keep running consistently from there. I always just assumed that meant I would eventually be able to run long enough to hit 5k if I kept gradually extending my runs. Yeah, my pace might improve a bit, but 30 minutes for a 5k was way out of reach for me.

I started the program last April, achieved those 30 minute runs in early June, and ran my first 5k in late June at 46:24. In the months since then, I’ve just kept running, generally three times a week, and my time keeps dropping. Today I attempted a new PR, hoping to get under 35, and ran 33:29.

I’m 46 years old and have been overweight most of my life (not anymore! Hit my goal weight in August). If my body can make these kinds of gains, so can yours. Just stick with it consistently - sometimes it sucks and you’re not seeing the improvement, but over time, it happens. 30 minutes is there just waiting for me to reach it.

Probably closer to 22, because I accidentally bumped pause a couple of times.

Week 5 done!

I am completely new to running. I tried a couple of times before but would stop by the third week for unrelated reasons. Now I want to start again, but I want something that is just integrated with Apple Watch well so I dont have to carry my phone. I don’t know if I should use the NRC coach to 5k, which seems a bit hard, or follow the C25K website plan and make custom workouts each week. Or does someone have another suggestion?

https://preview.redd.it/p5z1zczhg14e1.jpg?width=1080&format=pjpg&auto=webp&s=9266ff5bc655ef3a0a170ea4fdd01f5fcc7c8bc7

https://preview.redd.it/itr8tbzhg14e1.jpg?width=1080&format=pjpg&auto=webp&s=8ac12d5287864b9f8e0de002ba6cb1b7a73161db

https://preview.redd.it/6eo7ebzhg14e1.jpg?width=1080&format=pjpg&auto=webp&s=96e42e2efd7f33e4e78fa4eaba585c7e4583d925

https://preview.redd.it/3js1hmzhg14e1.jpg?width=1080&format=pjpg&auto=webp&s=f95542639985c17462c8a31a907fe96afd2d4783

Broke my nose a few days ago, missed two runs as a result and noticed today when trying to run I have super bad bottom knee pain :/ This pain was happening the day after I was meant to go for my next run (Wednesday)

Tried to push through but it’s killing my knees :/ Any advice ?

My first event run i joined😁🏃🏻‍♂️ Dunno why my last runs makes my calves ache but before it never occur. A friend told me maybe I change my running form, what do you think?

Finished c25k today. Started in Sept, stopped for 2 weeks in the middle and picked up where I'd left off. After today's run I can call myself a runner. Next stop 10k. My advice, go slow.l and be patient. You can build your pace later but there is nothing worse than injury