r/BeginnersRunning • u/PapaJacques • 1d ago
Second run ever…. How should I progress from here?
Just finished my second ever run. Not sure how to proceed. I don’t have any real goals, I’d just like to push myself and get faster. Maybe eventually I’ll be interested in runner longer distances but right now 5km seems to be pretty tough. Any advice would be appreciated.
Also, I’m running in Adidas Ultraboosts probably not the best running shoe. Any suggestions on which shoes to buy?
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u/ConnectionNervous989 1d ago
Go for another run? That’s basically it. Enjoy
Edit: for real though just get out there to begin with, don’t worry about structure yet.
if your feet are getting sore could be time to look at better shoes.
There’s no harm in slowing the pace down considerably, reduces the chance of injury, less fatigue and can can run again sooner.
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u/Comprehensive-Cup705 1d ago
Maybe go for easy long runs? 8k then 10k? Easy and steady. Don't worry about pace.
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u/UneditedReddited 1d ago
Do one shorter, faster 'workout' per week. A couple days later do a relatively short easy run. A few days later do a slow/easy long run.
Repeat the following week.
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u/PapaJacques 13h ago
What’s considered short and what’s considered long? Like a 3k then a 7k? Because w honestly I don’t think I can run a 7k. My legs were finished after this 5k
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u/UneditedReddited 12h ago
That all depends on your fitness level and age when you start running. Start at something low for weekly mileage and then increase total weekly mileage by around 2-4% per week.
When I started a few years ago- my short easy run was a 2km and my long run was around 7-10k. Now my short easy run is anything around 10k or under and my long run is usually 20ish km.
If you were cooked after this 5km then the pace is too high, and you can consider this to be your faster tempo/workout distance/pace. Basically if your legs are 'finished' after a 5km easy run then it definitely wasn't an easy run. You should be able to nasal breath or hold a conversation while running at an easy pace (hence the term 'conversational pace).
You could try something like:
Monday- 2km very easy
Wednesday- 5km (1km easy warmup, 3km at 5' to 5'15/km pace, 1km easy cool down)
Saturday - 7km very easy
And then increase total weekly mileage each week by a small amount.
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u/ADHDkid707 1d ago
Curious what your HR is at a pace like this for your second ever run. Any reason you’ve chosen to hide it?
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u/Maleficent_Horse_759 1d ago
Some watches don’t automatically upload hr to Strava without setup I doubt he was intentionally hiding it. Also he may have been using the Strava app not a watch in the first place
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u/EnvironmentalPop1371 23h ago
My husband is new to running and doesn’t even have a watch. He just runs with his phone and he’s quick like this. We can’t run together because it makes me feel stabby.
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u/PapaJacques 13h ago
I don’t have a HR monitor. Don’t wear an arch. Just put my phone in my runners pocket or Wtvr that pocket is called on the back of the shorts with a zipper. The first run I did was a 4k and I ran with my phone in my hand lol
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u/PapaJacques 13h ago
That being said I would estimate my heart rate is somewhere around 150-160. I’m 27M but it felt pretty hard near the end. Was definitely pushing myself
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u/Segen32X 22h ago
Why do you want to see his HR? A HR number on its own is meaningless.
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u/Purple-Toe-645 15h ago
In what world is it “on its own” in this context
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u/Segen32X 15h ago
HR varies a ton from person to person, and is not a predictor of performance. To get anything out of it you'd need to at least know the runners max HR, or preferably lactate thresholds.
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u/Various_Good_6964 18h ago
Well yeah by itself is meaningless but he's asked to see it alongside the pace & distance listed on the pic, in which case it's not on its own..
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u/Equivalent_Run_3329 20h ago
I did 29:32 on my 6th or 7th run. My average heart rare was 172. Im 30 and 10 kg overweight.
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u/r0ll3rbrawl 22h ago
also sorry to be that person I just skimmed the other comments but-- don't forget to rest!! PLEASE TAKE DAYS OFF IF YOU NEED TO.
and if something starts hurting, like your knees, then don't just keep running on it.. like I did.
Don't ignore injuries.
I ignored them and kept running with a sprained knee, and that took me out.. for.. a very long time.. and even now it still effects me. Had to quit track and everything.
Keep running man. You got this. If your motivated, just keep running.
Do invest in shoes. They don't gotta be the most expensive but shoes that are specific for runners are great. Don't stress though.
I personally was given my shoes by a coach, lol.
Goodluck tho! That's awesome for a 2nd run ever!
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u/PapaJacques 13h ago
I’m already so injured from other sports I definitely won’t fight through injuries when it comes to running
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u/Imagination_0427 22h ago
Congratulations- that to at 5 minutes pace amazing
Just keep running may be mix lower pace days and fast pace days
And Justice do not stop running, you just found natural medicine for type 2 diabetes and high blood pressure
Just be consistent at it
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u/Bewater35 21h ago
If its your second run ever you just need to run more and more often
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u/SokkaHaikuBot 21h ago
Sokka-Haiku by Bewater35:
If its your second
Run ever you just need to
Run more and more often
Remember that one time Sokka accidentally used an extra syllable in that Haiku Battle in Ba Sing Se? That was a Sokka Haiku and you just made one.
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u/Long_Wonder7798 19h ago
Do more runs either at that distance or at that speed. Try further runs, try shorter runs, try slower runs, try hilly runs, try park run, try races, try AI running plans, try strengthening exercises, try garmin plans.
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u/ravipew783 15h ago
That’s enough to come in the top 10 percent of races! Nice work. You won’t be beginner for long
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u/Still-Coyote-5494 15h ago
Ive been running all summer, yesterday was my fastest 5k ever at 34:44......
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u/PapaJacques 12h ago edited 12h ago
Keep at it. The time will keep coming down. We all start somewhere and what I like about running is that you don’t need to compare yourself to other people. You just need to compete against yourself to get faster or run longer
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u/Taco_Machine 12h ago
What's your average HR during that run?
If you say 5k seems tough, then i'm guessing you were pushing pretty hard?
You can progress by varying the focus of your workouts. Spend deliberate time keeping your HR in certain zones. For example, instead of just going out there and huffing it, do a 5k where your goal is to keep your HR in Zone 2. Or do an interval run where you're 5 minutes in zone 2 with 3 minutes in zone 3 or 4 - repeat 4 or 5 times.
Endurance is a bit counterintuitive. You'll get faster over longer distances by training at a slower pace - i.e. keeping your HR consistently in Zone 2.
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u/Shot-Significance832 23h ago
Check that you're heart rate for running is zone 2. Your pace is faster than many starting out so you obviously have good fitness but be careful that you don't push too hard.
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u/PapaJacques 12h ago
It was definitely not zone 2 on this run. Maybe for the first couple kilometers. After that I was huffing and puffing
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u/Clean_Bat5547 23h ago edited 23h ago
Excellent job. Based on your comment about it being tough and looking at your pace it sounds like you pretty much treated this as a race (ie, going flat out). That's fine as one form of running but it comes with risks and you'll want to start doing slower and then longer runs with just a smaller proportion at tempo like this.
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u/PapaJacques 13h ago
I don’t think I was running as fast as I could but definitely close to it. But yeah I think I’ll try a longer slower run next time
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u/Dependent_Order_7358 22h ago
Go for a sub-25, then a sub-24 and so on.
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u/PapaJacques 13h ago
So keep the same distance just try to get quicker?
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u/Dependent_Order_7358 11h ago
I’d personally do that, but you can go for distance goals, or a combination of both.
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u/Blurry-face-987 21h ago
Tell us what you’re on, I’ve been running 4months now, I’ve not unlocked that pace
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u/PapaJacques 13h ago
I’m 27M 6’1” 162lbs. I play hockey once a week and I rock climb 3 times a week plus some weight training. I feel like I have a good build for running.
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u/AstralFinish 21h ago
How is your recovery?
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u/PapaJacques 12h ago
After my first run I was sore for 4 days. Today is day 1 after my second run and I feel fine. I suspect some DOMS (delayed onset muscle soreness) in my calves tomorrow though but we’ll see. I’m supposed to go running again tomorrow with a couple buddies
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u/reKindled_Soul 16h ago
Like attention, I see. -_-
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u/PapaJacques 12h ago
First time posting. Was honestly just looking for advice because I know nothing about running
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u/Beginning_Editor_410 15h ago
How old are you and do you do any other type of workouts?
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u/PapaJacques 12h ago
27M 6’1”. 160-165lbs. I play hockey once a week and I do indoor bouldering (rock climbing) 3 times a week with some weight training.
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u/Beginning_Editor_410 10h ago
With that baseline and at your age, those sky’s the limit!
All depends on what do YOU want to do. Do you want to get into competitive running or just run for fun/stay healthy/complement your fitness routine.
Shoes. Shoes make a whole lot of difference, for short training runs I like the Nike Pegasus and Vomero myself, but there is a plethora of running shoes in the market.
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u/PapaJacques 9h ago
Yeah I've gotta invest in some shoes. Gonna go shopping at some point this week
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u/Kind-cheesecake-3316 11h ago
Asking how to progress after your second run is like asking what your college major should be after your first day of kindergarden.
Focus on consistent, low intensity running for now. Have fun.
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u/ToasterBruddaCheese 9h ago
I use the runna app, really helps with different types of runs and you can start a plan that catches your interest
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u/XtianAudio 7h ago
Aim for a sub 25 5k.
Then a sub 24.
Then a sub 23.
You see where I’m going with this.
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u/SecondaryAnonymous2 2h ago
I had paces like this when I started, and then I fucked my legs for months. Please be careful with volume and how quickly you add it.
I thought bc I had good times so early and felt fine I could keep pushing and pushing, I did a half marathon in my first month of running, and couldn't walk the next day. Had to do physiotherapy for a few weeks.
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u/aTrolley 1h ago
Guessing you ran all out?
So do another 5km but slow down. Don’t push it, run easy.
To get faster you need to do slow runs to build a base, and then other sessions for speed work.
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u/Sure_Conflict_5651 16m ago
Go sub 25. Then, I think the milestone for 5k is going sub 20. It's when you start to be a serious runner.
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u/Chronmagnum55 1d ago
Almost certainly pushing yourself way too hard. This is your 2nd run and its a pretty fast pace. Slow down dont push yourself to your limits. You'll hurt yourself if you keep doing that.
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u/Heysous 1d ago
They're probably like 20 yrs old
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u/Chronmagnum55 1d ago
I mean they literally said running 5k was tough so its safe to assume they pushed themselves pretty hard. Being 20 doesnt prevent you from injury.
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u/JshWright 16h ago
Being 20 doesnt prevent you from injury.
Speaking as someone who was once 20 (and is now more than twice that).... it sure helps.
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u/Chronmagnum55 12h ago
Yes it helps absolutely but its not like younger people cant get badly injured still if they arent careful. I think my point is pretty fair based on what OP said.
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u/PapaJacques 12h ago
I will most definitely hurt myself you’re probably right. My body is already completely riddled with injuries and I definitely don’t need more. So yeah I’ll slow down
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u/Chronmagnum55 12h ago
Yeah and keep in mind this is a very good time for someone doing their 2nd run. Youre clearly in good shape already so slowing down even abit will make your runs feel significantly easier. A few slow runs a week and 1 harder run is a good way to go at it.
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u/PapaJacques 9h ago
Yeah seems like a lot of people are saying the same. Slow down and maybe 1 hard run a week
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u/UneditedReddited 1d ago
This is 5'18 per kilometer, not mile. That is not a pretty fast pace.
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u/Chronmagnum55 1d ago
Seriously what has happened to this sub? Do you people actually understand its a beginner running sub? Are people just trolling now?
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1d ago
[deleted]
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u/Chronmagnum55 1d ago
Its their second run and they said running 5k was tough. Did you actually read what they wrote?
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1d ago
[deleted]
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u/Chronmagnum55 1d ago
Depends on your level of fitness and other activities you do. Lots of people who have minimal running experience but a high level of fitness could run a 5k very easily especially at a slower pace. OPs pace is pretty damn good for the average runner and its only their 2nd run. Maybe im wrong but based on them finding it somewhat difficult they are probably pushing themselves pretty hard.
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1d ago
[deleted]
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u/Chronmagnum55 1d ago
No shit Sherlock. He literally said it was tough and asked for some advice. Someone who can run a 5k at that pace is already in good shape. If they found it tough my advice is to slow down a bit since they are just starting off. Now please go away if you arent going to contribute anything worth while.
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u/PapaJacques 12h ago
Yeah I was pushing quite hard especially near the end. I wanted to give up before 5k but I was so close so I kept going. Was pretty exhausted afterwards and drenched in sweat probably pushed myself too hard
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u/frantzan1 1d ago
I hate you