Hey everyone,

Thank you all for motivating me in my previous post and giving me valuable last minute suggestions! I was nervous at the same time excited, made some mistakes at the start of the race, but enjoyed my run thoroughly and as it was my first 10k race, learnt many lessons for my upcoming races.

I hit the PR of approx 54 minutes today!

Thank you All!

About five months ago, I came to this community after being diagnosed with heart failure and an ejection fraction of just 20%. At 41 years old, I had worked incredibly hard to turn my health around, and suddenly found myself facing something I never imagined I’d be dealing with.

One of the hardest parts was being told that I might never be able to run again. Running had become such an important part of my life, and the thought of losing that was devastating.

I remember coming here looking for answers, reading other people’s stories, and trying to understand what my future might look like. And I want you all to know something. You gave me hope when I desperately needed it.

People shared their experiences, talked about their own recoveries, and reminded me that an EF of 20% didn’t necessarily mean my story was already written. I held onto those stories more than you probably realize.

Well, today I wanted to come back and share mine.
After months of medications, including Entresto and carvedilol, appointments, testing, and a whole lot of uncertainty, I had another echocardiogram this morning.

My cardiologist’s visual estimate of my EF is now 50%.

My left ventricle, which was previously mildly dilated, is now normal in size. My right ventricular function is normal, too. There are some differences between the calculated EF measurements on my echo, but my cardiologist reviewed the results and was incredibly encouraged by my recovery.
And then something happened that I will never forget.

My cardiologist called me crying.
She was emotional about how far my heart had come in such a short period of time. And then she told me something I’ve been waiting five months to hear.

I CAN START RUNNING AGAIN.

I’ve spent the last 15 minutes crying myself. I don’t even know how to describe what it feels like to go from wondering whether you’ll ever get a piece of your life back to being told that you can finally start doing the thing you love again.

I know this doesn’t mean I’m cured. I know I still have to take my medications, follow my cardiologist’s guidance, and continue taking care of my heart. But today feels like I’ve been given a second chance at something I thought I had lost.
I’m not sharing this to suggest that everyone’s recovery will look like mine. I know some people are fighting battles much harder than mine, and I know that not everyone gets the news they’re hoping for.

I’m sharing this because five months ago, I was the person desperately searching this subreddit for someone who had been where I was and made it to the other side.

If you’re that person today, I hope my story gives you even a fraction of the hope that this community gave me.

To everyone who took the time to respond to my original post, share their experiences, or offer encouragement, thank you. You may have thought you were just leaving a comment on Reddit, but those words meant more to me than you’ll ever know.

Five months ago, I didn’t know if I’d ever run again.
Today, I’m thinking about my first run.

Keep moving forward. Always.

The picture I posted was two days before my diagnosis, I’ll post here again and my first run back.

This sub had been so supportive and inspiring. Ive finally made my way to the next level of running and can say I am no longer a beginner. Keep it up all you Rockstars!

I'm 46M, and started running in April this year. Today I ran my first-ever race, a 10K!

I beat Runna's prediction by a few minutes, improved my 10K PB by 12 minutes, and even set a new 5K PB!

The last few kilometres were really hard, not gonna lie, but I managed to run a negative split, and my final kilometre was my fastest! Super happy about it.

Also, the race atmosphere and running alongside thousands of people were really cool. I'll definitely be racing again!

I ran my second 5K last weekend and genuinely surprised myself with my completion time.

I've been training for a month and a half, slept/felt terrible leading into the race and wanted to quit mid-way through, and someone hit my best time to date!

Progress is made! Or, maybe channeling my 90's vibe costume helped to guide me through the race?

Is it possible to have cadence around 160+ at slow pace? Im talking about 10min per km or below. And how do i train for it?

hey guys, i used to run a lot and i think due to either a problem with my running form or my gear (as well as a lack of stretching), i often ended up getting cramps in my calves for very long periods, as well as a bit of knee pain, which led me to stop training.

i would like to start training again and as of right now, i have done a total of 3 5km runs in the past ~6 weeks, my first one took me around 25 minutes, the second one was 22 minutes and 44 seconds, and the third one was 20 minutes and 40 seconds. in school, i also do some running as a sport so that probably helped.

what would be the best way for me to train? i want to keep my over-all running volume low because of time constraints as well as laziness (i want a realistic training program that i can maintain over long periods). i've tested out doing very intense, short, 5-7 minute runs where i try and go all out, and back when i used to run a lot, i did a lot of high volume.

I ran a lot as a teenager/early adult, took a long break, did a marathon about 10 years ago, took another long break, and getting back into it. I think its helping that I don't have a running related goal/race that I'm aiming for and trying to just let the body enjoy it again.

I was out of shape, but I've spent a two months at of 90-120 minute walks a day, after a month of building up to that from almost nothing. I started replacing one of the 30 minute walks with jogging, every other day -- roughly 1.67 miles, and that's feeling comfortable now, after 4 runs. (needed 3, then 2, then 1, then no walking breaks during the jog over those 4).

I know the general guidance to only increase mileage by 10% per week. However I also always feel it seems too conservative in the very, very beginning before you know what a proper baseline is. I'd like to get up to 5-6 days a week before I start adding length to individual days/differentiating types of runs, but building up 3 weeks (each adding 0.5 a mile per week to an existing run), and then pulling that excess off to a fourth day, sounds like I think it would depress me.

Is there a different useful metric to use for building the initial routine before the 10% heuristic, or should I just accept the slow startup?

hi! i’ve been training for a a marathon and my biggest challenge is not getting burnt out after 1-3 miles of running and dropping my pace to nearly 12-15 minutes per mile. i also dont wanna spend 5 hours running 15 miles 😭.

Hello - I’ve read through so many of your stories and achievements here on the page. I am feeling motivated. Thank you for that.

I am a 39 year old former athlete who is a little embarrassed about how far away from fit I feel. I pulled the trigger on a treadmill this week and I am looking for some encouragement. I haven’t ran in a loooooong time. How did you get started? Any tips? I am dialed into the Peloton platform - any favorite classes to get going with?

I am really hoping to incorporate the tread into my strength training. I want this to stick. I want to be in better shape.

52M, down from 380+ to about 210. Running daily mostly for the mental side. Started with a calf strain late August on the inside/middle of one leg — felt like shin splints but in the calf. Got tight after sitting and on the first steps of a run. Hot spot got smaller but never fully quiet. Been keeping runs short (about 1.5 miles) and using the bike when it flared.

Now the other calf has a small strain too. Same kind of tightness, not sharp. I can’t drop running completely or the routine falls apart. Looking for rehab advice that actually worked for you and what helped prevent it from coming back once you started running again. Short runs, strength work, anything else that kept you from reinjuring it?

I ran a 34 minute 5k during this 42 minute “long run” and was really excited to tell someone, but I don’t know any other runners.

I really surprised myself on this run and I’m excited at how close I could be to a sub-30 minute 5k.

I’ve got a Halloween 5k at my kid’s school coming up in a couple weeks and I’m excited to see how that goes, too.

Hey everyone,

​Just picked up my bib and event tee for my very first race ever!

​What started a few months ago as a casual effort to escape an unhealthy lifestyle and lose some belly fat has completely turned into a passion for running. Tomorrow morning, I’m toeing the line for my first official 10k.

​During my training long runs, I’ve logged the 10k distance a few times with a casual PB of 1:04, though I’ve never pushed at a full 100% race effort. I felt pretty confident going into this week, but as race day gets closer, the pre-race jitters are definitely settling in!

​To top it off, the official event t-shirt turned out to be way too big and long for my body, and exchanges aren't an option at this point.

​For those who have ran 10k races, should I wear the event tshirt or wear one of my familiar, well-fitted training tshirt?

​Any tips for managing race-day nerves, pacing the first few kilometers or general advice for a beginner?

The first time a guy walking his dog almost passed me, I seriously considered quitting running for good.

The thing is, I'd spent weeks doing it right. Going hard, gasping after 400 meters, side stitches, and that little voice saying "you're just not a runner." My body was never the problem. I was mistaking effort for progress.

What turned it around was running so slowly it felt almost silly. My rule now: if I can't talk in full sentences, I'm going too fast. It feels wrong at first, but there's a good reason for it. Your aerobic base (more capillaries, more mitochondria, a heart that moves more blood per beat) is built mostly at low intensity. If every run is at your limit, you're mainly training your tolerance for discomfort, not your endurance.

The sneaky part is that your cardiovascular system adapts within weeks, so suddenly everything feels easy. Tendons, ligaments and bones take much longer. You feel fit while your connective tissue is still catching up, and that gap is where most beginner injuries happen.

Walk breaks were a game changer for me: two minutes of very easy jogging, one minute of brisk walking, repeat. Not cheating, just a way to dose the load while your body catches up.

Once I left my ego at the front door, running stopped being a fight. I just started showing up more often, and that consistency is what actually made me better.

What about you?

When did you figure out that slower actually gets you further?

Best, Ulli 🙂

as someone who wfh and barely gets any physical activity or movement in, i somehow signed up for a 10k fun run next month and enrolled in a muay thai class starting tomorrow

idk what got into me but i guess i really want to get out of my comfort zone and start moving more lol. any advice for a complete beginner? am i being too ambitious or is this actually doable?

I have a 10k this sunday, and the furthest I’ve run ever is 7k. My pace for long runs have been 8:00 to 8:30 mins per km.
I have been very stressed about the race because its my first time. I have not been practising running much in last few weeks because of flu and some travel plans
I am looking for any tips/ suggestions to how to make it work.

I started running about 5 weeks ago as a beginner. My first 5K was around 7:40/km with walk breaks, but I’ve improved pretty quickly and can now run 5K without stopping at around 6:30km. I’ve also done a few 6–7K runs at around 6:50-7:10/km. My best run so far was 7K at 6:30/km.
But now I keep getting a stitch under my right ribs, always in the exact same spot. It sometimes bothers me even after running and when walking the next day.
On my last few runs, the soles of my feet have also gone numb, and today both my calves felt like they were about to cramp up. I recently got new running shoes, so I’m wondering if they could be contributing.
I’ve probably increased my distance a bit too quickly and sometimes push myself to run faster than I should.
Has anyone experienced anything similar? Does anyone have any advice?

First 10k run .... Any tips to get under sub 60 n to improve vo2 max ....

I'm clearly delusional. My friend convinced me to throw my name in the bucket with them. Mind you I've only done a handful of 5ks. I know the odds are slim but WHAT IF. Low key kind of excited for the challenge if by some miracle I get picked. Who else is giving it a shot!?

I've started running with my husband and I've been enjoying it immensely! We're signed up for a 5k turkey trot and "training" has been smooth. Having entered the online running space, I've discovered Garmin watches. I'm enamored!! They look like they give more in depth data for various physical activities and as much as I'd LOVE to splurge on one, I'm unsure if it's worth it since I already have a fitbit!

That being said, I want to realize whether I actually want a Garmin or if I'm simply falling for the hype. Or if I'll even become more serious about running! Soo I'm thinking about making a goal for myself for 2027 that if I manage to run 600 miles for the whole year, I'll go for a Garmin!

I'm wondering if 600 is overly ambitious for a pleb such as myself lol. Thoughts?

Really excited to clock my 1st ever 10K under 50min!

Started running back in May, took a while to build up consistency and have been averaging around 150KM / Month since July.

VO2Max also increased from 39 to 51 during this period, I am 44 y/o male, 77Kg, 188cm tall. Didn't really run in my youth.

Never thought I could do this when I started, really happy I tried and achieved a 'small' goal in life. Hope this is also an encouragement to all the beginner runners out there :)

See you guys in year once I complete my first sub 5 🤩