Finding it really hard to get back into the running efficiency I had before this damn injury, seem to be getting tired quicker, can't really run that fast anymore plus my pace is longer.

Just wondering if there's muscle memory for running as there is for muscles when lifting?

I'm still taking it slow but this chit honestly is demotivating af especially when I'm on a timeframe, i'm new to running and the biggest run I did was like 6.20km and I only had like 20 running sessions so I have a chit ton to learn

I'll admit I was weak as fuk after the injury since I couldn't run for like a month and a half and started taking up smoking again which left a drastic effect on my endurance but I'm willing to fully kick it off so I can get this back on track but I need to know this chit is possible

Need all the help I can get here brahs, it's make or break at this point in my life because my employment in this industry is almost done and I'm on a deadline to meet by June and if I don't have the requirements the next career is looking for, it's going to suck big time..

Check out this yt channel.
Heaps of advice for running and re-starting running.
Good luck and kick the smokes brah - it cant be helping.

Start small and build volume over time.

I jumped straight into 5-6k runs and my calves were giving me issues.

Have since swapped over a couch to 5k program which starts off with x time running, y time walking to get you fitter while managing your volume. Each week gets progressively harder. Tomorrow I'll do 3x5 mins running, 2.5m walking in between. Next week I think I'd similar but the 3rd run of the week is a non stop run for 25 odd minutes.

bro did not read

you are writing too much for such a simple thing. Just came back from shoulder surgery, heres my advice:

Nothing changed. If you ran before, you know how it works. Start slowly, running 3x one week, dont even time yourself. The next week, run every day. Then, every day, start taking your time, and try to beat the previous days time or at least make the same time.

You can throw 2 a days in there as well sometimes. Stop smoking. Don't smoke weed or ciggies, you dont need either one. Trust me you will feel 10x better than you do now.

Kick the smoking habit + start running 3-5 days a week. You'll be fine.

My experience from smoking + taking a massive break from running..

I started running consistently from around May-September of 2020. May and June were struggles with developing that consistency, but I got into a groove by July, and after that I was pretty solid, being able to pop off 5-6km no problem at about a 5:10-5:30km pace. Towards September I moved to Vegas, and started smoking weed like crazy. It took its toll on my endurance, as expected, and also wiped out my motivation to run.

I didn't run from Sept 16-October 21. My first 5 runs when I got back into it late October were 1.81km, 2.92km, 2.76km, 3.85km, and 4.04 km. All of those runs were to exhaustion at a 5:40-5:50/km pace. From that, I am guessing there is some muscle memory, as after that, I was able to run 5ks at a pace faster (around 25min), but there were still times in that first month of getting back to running where I could only last like 2-3km.

My running habit has been solid since then. I run about 30 miles per week, and I take small breaks every few weeks to recharge. I just broke into the 21:xx 5k after a few months and pull off 12-14km runs at around a 5-5:20/km pace once per week.

Just work on running consistently and putting in the miles. Focus on total miles rather than speed, and being on your feet. If you want to focus on speed, just focus on sprints. Those two types of running(Slow for longer distances/Fast for shorter distances) is what will build your speed and endurance, however slow and long is more ideal for beginners. Professional long distance runners typically clock in about 75-80% of their miles at an easy/conversational level. Just keep that in mind. Once you have put the miles in for a few weeks and months, endurance will come.

I'm pretty sure we follow each other from the misc IG group. HMU on there if you have any questions.

Just run.



At least 200km (124 mi) a month.

Keep doing that and never quit.

As always time flies fast.

So the next thing you'll know is that you'll be running like an Olympic marathon runner.

Good luck brother.

Kick the smokes, use nico gum, Swedish Snus or whatever. That’ll help dramatically.

I’ve found that consistency can be key, but if your lung capacity is really suffering and if your injury will allow it work in some HIIT 2-3 days per week and you’ll find that it’s easier to maintain your breath on distance.

You should also take a nice slow day to run and focus on your breathing. Go for a long and slow one and make sure you’re pulling in big deep breaths while maintaining pace, it gets annoying but the goal is to just make it an unconscious act.

Get a good pair of shoes, quit smoking (ex smoker), do some interval running training to build your endurance. Embrace the suck and just get it done - delayed gratification is better than pepsi

get fitted for shoes just in case your stride has changed.


^^^wooozzzzzaard

to get better endurance, and better at running medium to long distances.... run slow. very slow. That's how you build an aerobic base. It shouldn't be hard.

already seen stupid advice in this thread, not surprising.

OP, I see that you didn’t didn’t forget how to run on sentences.