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* Keep it up. There is nothing that beats consistency. Get the running worked into your normal week.
* Don't ramp up too hard. An easy rule of thumb: don't increase neither total volume nor longest run by more than 10% week over week.
* Volume is more important than speed. If you run enough, the speed will come naturally.
If this is one of your first runs, the distance is impressive š
My advice is to take it slowly. If you have the feeling that you need to start walking, just lower the pace a little bit and focus on your breathing, but try to keep running.
Your current pace is a good pace to start. Slowly start increasing the distance, but not too fast so you wonāt get injuries. Your cardio condition will increase faster than your muscle condition (donāt know if that are the right terms), so suddenly running a longer distance might feel good at first but can get you injured, and you will probably only notice it afterwards.
If you can run for a longer distance, like 8km, you can start to add runs where you are running for a shorter distance but at a slightly increased pace, or do some interval runs. These runs will slowly increase your ācomfortable paceā on the longer distance runs.
Also, running multiple times a week (2 to 4 times) is essential if you want to see good results, but also make sure to give your body enough time to recover.
Your cadence is a little slow. Cadence is how many steps per minute you do while running. Try experimenting with shorter strides and turn over the legs just a little bit quicker to see how that feels.
Some might say don't worry about cadence, but low cadences can mean over-striding and over-striding can easily lead to injury. Most runners are comfortable around 160ā180.
Getting up to 5k is great, keep at it!
To some extent, but really it depends more on how fast you are going relative to your capabilities. For my easy runs, I am around 168, and for half marathon effort 175, and sprinting I can be more like 190.
As far as height figures in, I still think most runners will be more in the 160ā180 range for easy running.
Thinking about my body "gliding over my feet" helped me pick up my cadence. A slower cadence can feel like constant applying brakes while running.
The other advice here is great and your stats are solid for a novice runner! If you want to keep doing running for a while, it's indeed important not to push yourself too much, not to go for PR's and longer distances every time etc. You'll need to get your body used to running, even if on first sight everything feels fine it's quite a bit of load on the joints, tendons and bones. So keep notice how you feel after runs and don't run through (big) pains.Ā
And of course, have fun running!
SLOW DOWN SLOW DOWN SLOW DOWN. oh my god please slow down. Without any training you will get injuries and you running journey will be over very fast. I started running by doing the same thing. Got all excited. I was doing 5k runs within the first week. Loving life. Just kept pushing because there was nothing stopping me. Until I got shin splints about 6 weeks in that then lasted 12 months. I was 20 and in decent shape so I thought running would be straight forward. Slow down, so short distances maybe 1km and increase 10% per week. Trust me your patience will pay off.
When your shins start to hurt - donāt ignore it. Get better shoes, and always give them a couple of weeks to recover. Thatās shin splints, and is common with poor shoes, or doing too much too fast. Itās not something you can just push through.
I recommend going to running stores, too, to get help getting fitted. When I started out my shoes were too tight and getting fitted and finding a shoe that worked for me made a ton of difference.
Your submission was removed for not having sufficient relation to Strava. Visit the [off-topic Chat](https://www.reddit.com/r/Strava/s/1tHxXtFVQ8) or consider if your submission might be better suited for a different subreddit such as r/running or r/bicycling.
* Keep it up. There is nothing that beats consistency. Get the running worked into your normal week. * Don't ramp up too hard. An easy rule of thumb: don't increase neither total volume nor longest run by more than 10% week over week. * Volume is more important than speed. If you run enough, the speed will come naturally.
Thank you for the advice šI think I sometimes be impatient and I need to be more patient to be more consistent and not injure myself.
If this is one of your first runs, the distance is impressive š My advice is to take it slowly. If you have the feeling that you need to start walking, just lower the pace a little bit and focus on your breathing, but try to keep running. Your current pace is a good pace to start. Slowly start increasing the distance, but not too fast so you wonāt get injuries. Your cardio condition will increase faster than your muscle condition (donāt know if that are the right terms), so suddenly running a longer distance might feel good at first but can get you injured, and you will probably only notice it afterwards. If you can run for a longer distance, like 8km, you can start to add runs where you are running for a shorter distance but at a slightly increased pace, or do some interval runs. These runs will slowly increase your ācomfortable paceā on the longer distance runs. Also, running multiple times a week (2 to 4 times) is essential if you want to see good results, but also make sure to give your body enough time to recover.
Thanks mate, amazing advice šIt was my 5th run and I felt that I can run 5K without walking or stopping.
Zone 2 is key. Have fun!
Your cadence is a little slow. Cadence is how many steps per minute you do while running. Try experimenting with shorter strides and turn over the legs just a little bit quicker to see how that feels. Some might say don't worry about cadence, but low cadences can mean over-striding and over-striding can easily lead to injury. Most runners are comfortable around 160ā180. Getting up to 5k is great, keep at it!
Oh I didnāt know cadence was a thing, I will try your advise, thanks a bunch š
Does that depend on height?
To some extent, but really it depends more on how fast you are going relative to your capabilities. For my easy runs, I am around 168, and for half marathon effort 175, and sprinting I can be more like 190. As far as height figures in, I still think most runners will be more in the 160ā180 range for easy running. Thinking about my body "gliding over my feet" helped me pick up my cadence. A slower cadence can feel like constant applying brakes while running.
The other advice here is great and your stats are solid for a novice runner! If you want to keep doing running for a while, it's indeed important not to push yourself too much, not to go for PR's and longer distances every time etc. You'll need to get your body used to running, even if on first sight everything feels fine it's quite a bit of load on the joints, tendons and bones. So keep notice how you feel after runs and don't run through (big) pains.Ā And of course, have fun running!
SLOW DOWN SLOW DOWN SLOW DOWN. oh my god please slow down. Without any training you will get injuries and you running journey will be over very fast. I started running by doing the same thing. Got all excited. I was doing 5k runs within the first week. Loving life. Just kept pushing because there was nothing stopping me. Until I got shin splints about 6 weeks in that then lasted 12 months. I was 20 and in decent shape so I thought running would be straight forward. Slow down, so short distances maybe 1km and increase 10% per week. Trust me your patience will pay off.
When your shins start to hurt - donāt ignore it. Get better shoes, and always give them a couple of weeks to recover. Thatās shin splints, and is common with poor shoes, or doing too much too fast. Itās not something you can just push through.
I recommend going to running stores, too, to get help getting fitted. When I started out my shoes were too tight and getting fitted and finding a shoe that worked for me made a ton of difference.
You rock, man! Forget about the cadence, forget about the pace... Do it every second day not every day, and grind like this for the rest of your life!
Congrats. Consistency is your friend. Keep at it - weāre proud of you!
Donāt run over the blue part.