Any runners in this bowl? I just started running almost daily during quarantine, been using Strava and currently running +/-2.5miles at 9.30/mile. Would love to eventually run a 5K at that split sometime this summer. Any training tips welcome

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Don’t go all out in every run. Gradually build up your mileage. Don’t run every day. Do a few shorter runs during the week, and make one of those faster. Do one longer run on the weekend, and gradually increase that mileage. Invest in good running shoes, not cross-trainers. Have fun!

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Add 5% to your mileage each week.

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Just remember that there is no such thing as a bad (barring injury and overuse obviously). Doesn’t matter how much it sucked, how slow you felt, or what your pace/distance was. The fact that you did it means it was good. I have to remind myself that every time I get back into shape after taking time off

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You sound like the the Nike Run Club coaches

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Run more

likefunnyhelpful

Aaaaaaand we have a winner here

You’re literally .6 miles away from doing the 5k at that split. Just have the will power to continue another 5 minutes and you’re there

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Worked for me lol

Love running. Also love using Strava. My running shoes need replacing so I’ve been cycling more in the interim.

I got in a bunch of years ago using the couch to 5k program. It’s basically interval training.

I like to run 10-15km at about 6 min/km pace.

Good luck!

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Couch to 5k and 10K are my jams!!!! They’ve been so helpful and allow me to set goals and have a plan to achieve them!!!

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Focus on your foot strikes - you want to target either a toe strike or mid-foot strike.

On breathing, go 3 in 2 out or vice verse. This alternates which foot takes the breath and helps prevent stitches

I used to put each foot down heel first, and those two tips made a big difference.

helpfullike

Possibly. Mid strike was what I worked out for myself, and I’m not that great.

Just trying to provide more resolution than “run more” lol

Invest in shoes and understanding of proper running mechanics and economy. Getting it right will guarantee a better experience and keep you healthy. Second on stretching after - must do and easily the most undesirable thing when tired.

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Everyone is different and it may take you some time to find your shoe. Good news is that once you find a brand that fits your desired comfort, foot strike etc, you can return to it year after year as new shoes launch. I have burned through pairs of Brooks, Mizuno, but ultimately landed on Saucony. Been a few years and won’t deviate. FYI, they are hideous.

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Some good tips already listed. If your going for speed and to drop your time substitute a tempo run in 1 day a week. The following day try and take a break entirely. Sprinting beats the body up pretty bad. If you are trying to increase you endurance just increase your splits significantly talking about 10:30 or 11 min and run longer on your long run working up to 5 miles. For a 5k if you want it to be really comfortable having your long run at the 5 mile mark and doing tempo once a week will help you kill it. Just make sure to deload leading up to the race. The week before just cut your runs in half. You’ll be rested and good to go. (Did college cross country and some ultras)

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Hi OP. I’ve been running a 5K since the beginning of April. First one was 34:30 (with walk breaks), and today I finally broke the 30 min barrier at 29:58. (of continuous running). 8 years ago I could do 25 min without breaking a sweat, so I still have a loooooong way to go (and a goal to achieve during quarantine).

The tip is - keep going. Don’t run every day (I run every other day) so you can prevent injuries. Get shoes that match your stride and, as people said, land on your mid-sole and not on your heel. The rest is pure cardio.

You can either keep going a little further every time on that pace, or dial it down a notch and try to do the full distance, you’re not that far off - and then up your pace.

Also: watch and control your pace and heart rate. Pace control is everything. Don’t go too fast downhill or you won’t be able to make it uphill.

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Download the Peloton app (free trial right now) and use their outdoor workout. You get coaching on technique/tempo and a great soundtrack to go along with it. I’ve never felt so motivated to run - does that have to do with the sound of a heavily breathing attractive and fit woman yelling at me to be my best self? Maybe.

funny

Stretching before and after running is imperative

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Biggest mistake is training only at a moderate pace for moderate distance. You need to either slow down and go further distances or do high intensity intervals like hill sprints to build VO2 Max and strength. A mix of both with improve your times.

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Lots of great advice here. That being said, there are really only two things you need to do aside from buying decent running shoes: listen to your body and run more. It’s as simple as that!

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Get a rockin playlist going. Have some favorite songs that can extend your run another 6-10 minutes which will extend mileage. If you have a treadmill, try doing intervals. This will increase your overall pace in the long run

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Do the distance don’t worry about the time. Once you do that set small reasonable goals to bring down your time. Shoes are important but you’ll be fine with most running shoes for a 5k.

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HIIT cardio helps your speed.

Set bigger goals. Slow down if this is all out effort, until it feels easyish. Then start running further. Once you’re up to ~5 mi a day, start varying your pace with easy and hard days.

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Make sure to do regular core work with proper form! Had pretty bad hip flexor issues from running in the office season from cross country and not doing core work

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Shoes have been brought up, but also invest in a good pair of socks. Don’t run as far as you can every day or you’ll get hurt. Track your distance, splits, elevation gain/loss, and heart rate. Super cold showers after a run are great. Don’t be afraid if the ice bath. A big part of it is mental. Once you can understand and get over the mental hurdle, it is so relaxing and freeing. Learn proper technique and focus in it until you can’t run with bad habits. Don’t get discouraged by others that can run faster or farther than you. I’ve enjoyed Saucony’s Kinvara line for a while, but I know a lot of people that swear by Brooks. Go to a running store and have them help you with gear and technique

smart

Depends if you are trying to build distance or lower time.

Both but focus on distance for now

Wow!! I’ve run my
Whole life and do about 11 min mile, lol. My philosophy is, no shame in stopping to walk. It makes my run longer in the end:)

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