I Ran 5K Everyday For 30 Days, Here’s What I’ve Learned!
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- Опубликовано: 16 мар 2024
- Here is the story of me running 5 K for 30 days . I must say it was tough but after each run I was glad it did it.
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to improve faster you need 3 workouts.
1. Time trials
2. Intervals
3. Aerobic runs
Would you be so kind to elaborate? I would sincerely appreciate it. From California, USA
@@ObiAmajoyiSrMD I'm extremely out of shape now and am working towards getting back in long distance shape. Idk what they mean by aerobic runs or time trials but intervals is something I do a lot for extended endurance. I do hybrid endurance workouts like battle ropes for 5 minute intervals like sprint intervals at a very high effort level and then sprinkle in distance low effort time frames as well. Same for running.
Day 1: Long low speed jog.
Day 2: Actual run speed pace for set distance.
Day 3: Sprint intervals on a treadmill. Say my normal pace is 6mph. So I do 3 intervals. Interval 1: Walking Interval 2: 6mph interval 3: Max speed for set timeframe.
And I do this interwoven throughout the week. So its a varied workout.
This is how I trained in high school for cross country runs anyway and have adopted it in adulthood again. For me it was very effective in improving race times.
Doing 5k every day is good, definetly better than not running at all, but there are some tricks to running faster.
Run slower for longer, much longer but at a very casual pace where you can have a conversation/vlog if you like. Do intervals (sprint than jog, repeat). But the most important bit is 80/20. 8 out of ten (4 of 5) runs easy and only push on the 20÷. Your times will improve like crazy :)
Hey, these are some great tips, thanks
My dude, this is the way. I'm 41, was 80 kg in March. Then I started running, hit my first 5k at 41 min 42 sec. A month later I sit at 29:28, I do 6 to 8 km every. When you do it like that it gets addictive too, I promise myself rest days but I start twitching around noon and go for a quick lol round of a mile maybe 2, and then obv since I'm there already I drag it out to whatever I feel like on the day. Running in your heart rate zone 2 is king.
It's very encouraging to see someone running who is built more like me. It hard to relate to the folks who weigh 160 lbs I haven't weighed that since 7th grade. Keep being an inspiration for us bigger runners my brother and may God bless you.
Hey, thanks for your kind feedback, yeah its definitely harder being bigger. Invest in a good pair of shoes, I would say is a must, hope you start running soon
Brilliant effort mate ... Especially for a big unit aswell
Thanks for watching, yeah it was defiantly hard on the joints at first, ended up loosing a bit of mass but didn’t document it
you inspire me so much, thankyou for being a wonderful human being💗
Thank you for watching , hope to see you again
I’m actually doing this also. I’m fasting as a Muslim but decided to run 5k every day also during Ramadan. Currently on day 8!
Fasting and and running , now thats what I call dedication, how you feeling the first week ?
Bro, you are a demon (in the best of ways)
Let's go brother ❤
@@Shay216I feel fitter than ever which I know sounds counter intuitive but I ran my second fastest 5k (24.08) and 4th fastest 10k (54.06). It’s something I’m going to try and do every Ramadan now. (Although my base is quite good as I ran a half marathon 7 weeks ago)
Well done brother, I’m doing something similar but no where near 5k per day 😂
So glad the algorithm blessed me and brought your video on my recommended . Amazing production and personality you’re going far! Subscribed!!
Thanks for your kind words
Love this!! You shaved off a ton of minutes from Day 1, that's incredible!!
Awesome Shay
Each day trying to get a pb is insane for your recovery. Kudos to you
Thanks for stopping by, it was tough but glad I did it
I do this every December when the weather is atrocious.. I love it and 100% recommend a 5k a day for a month.
Hey , why in December ?
I'm shooting for 3 miles (mixing running and walking) every day in April. I actually started doing it on Monday, March 25th. I'm also doing a Dry April.
Sounds like you’ve got some good challenge’s on the go
"That's it!, That's it!" I saw that a few months ago and I was laughing so hard!
Randomly came up on my feed. Great video, keep it up bro! 💪🏼
Appreciate it! Bro
You've got a long journey with your channel, and finally some fruits from this video. Keep it up...Congrats!
Appreciate you stopping by by
Well done mate! I've been smashing the gym all year but I haven't really made much progress running. I literally just decided to run every day until I level up with it then I came across this video, must be an omen! I'm going to run every day at the gym and outside on weekends with the wife until I'm absolutely obliterating 5km. Great channel btw!
Hey mate, really appreciate the feedback, you’re lucky that you’re able to run with your wife also, glad to hear that you’re killing it
Keep it up! You're such an inspiration to me and so many others.
Wow, thank you!
Hey mate, love your way of storytelling! Your motivation is infectious and inspiring. Like others have said though, slow down on most of your runs if you wanna keep this up. Go easy and sometimes go further than 5k as well. This’ll give you a solid aerobic base. Do a time trial after a few weeks and your times will drop like mad.
Wow, what a nice message, thanks for the tips I will be sure to slow down in the future
Enjoyed watching your journey. Thanks for sharing.
Thanks for watching
👏🏽👏🏽👏🏽👏🏽👏🏽🏃🏾♂️💯 let’s go brother I’m on that journey as well thanks for the inspiration 🙏🏾🥇
You got this! Appreciate you watching
I love these videos ❤
Great content 👊
Great effort, matey. As someone else has said, moving a big, solid body around like you did is far from easy, no matter even if the body is mostly muscle like yours. Excellent that you got your time down throughout. I'm not sure I could manage a challenge like this, but I'm considering giving it a shake now. Thanks for the (potential!) inspiration.
Thanks for the feedback, good to hear you felt inspired while watching
Very well done pro Shay. 32 minute runs whoa that's interesting and adventurous. When I get out into life as an adult I want to work to be like you. ❤❤🎉🎉
Thanks for the feedback lol made me smile
Don’t listen to your friend…you NEED to drink on longer runs. Hydration is very important!
Amazing video bro
Great video man keep it up 🔥 Personally, I'd lose the hydration pack. I think, especially for shorter distances like a 5k, you'll find that hydrating properly outside of the run will go way further than drinking during your run will. Love the vids
It’s interesting you say that I found the hydration pack annoying because of the sound of water moving around,appreciate the advice
Anything under 10k I would never take anything like a gel or water it’s so short
If you are into weights I’d really recommend to start running along with weights. I always felt going to the gym to lift made me healthy and like I was a hero. But since I started running and ready for a full marathon I actually feel super Human and realize that even though just lifting is better than nothing I’m now actually fit. There is no feeling like the first time you go for a long run and the first time you actually feel yourself getting stronger and faster!
Super human yeah ! I know what you mean, good luck with your marathon
You feel superhuman on your first. Then you realize how much you can improve in your next 2 marathons. Then you realize that you're beyond fit from your first marathon. Keep it up and good luck on your first.
That's crazy, your time was very good for a beginner. I used to run 5k and it was so difficult at the beginning, and I had to start and stop between fast walking and running. But once you run continuously through it for the first time it is such a good feeling! Runners high is real. It still can be a slog in the first 5 minutes trying to control pace (I'm a fast runner if I don't consciously think about it, around 5:00per km, so I try and pace myself to avoid injury and overstrain.)
I do the occasional 10 minute run on the treadmill at the gym, but seeing your video makes me want to retrain myself to do 5k's again because I miss it. (I had to stop when I contracted COVID and my heart went a bit funky, but I think I'm fixed now)
It’s good to hear your story, hope you start running again
Instant like for solid content :)
Thanks for stopping by!
Well done !
Thanks for stopping by!
Bro this is what I needed! I've started running for the first time and currently on day 5, aiming to do a 5k soon as I wanted to ease into it!
May I ask where you got your running vest from?
Thank you for the motivation!
Hey mate, great to hear you've started running, sure you'll hit 5 km soon, got my running vest from the decathlon think I paid around £50 or £60
Great vid
keep up the good work
Thanks for watching !
I have been doing this a couple of weeks, I feel stronger and stronger as well as leaner!
Thanks what I like to hear
How can you run 5k everyday and mentioned a goal was to have no more than 2 days rest in between? I'm confused wouldn't you have zero days rest if you run 5k everyday?
Nice video and like your storytelling. Welcome to the running bug! Great job in getting your 5k time down! 🎉
Thanks for the feedback, yes defo caught the bug now, got a lot of things to improve on.
I used to run a lot a couple years ago and I would always listen to music. I don't know the exact psychology, but distracting yourself from the running and with higher tempo music you can follow that for your pace.
Then I broke my leg and didnt get into it for a couple years, but after tearing ym hamstring in summer, my fitness has been terrible by my standards and I have started getting back into it now.
My biggest tip is to not listen to music, not distract yourself from whats around you. Just go out, listen to the noises, see what is around you and most importantly feel your body and the ground and adapt how based on how you are feeling on the day. I've only been focussed onto running again for the last 3-4 weeks and going with no distractions has been a massively therapeutic mentally. I am exercising more, but feeling less tired in the rest of the day.
Hey , appreciate your tips, yeah I definitely noticed the different when I didn’t have my head phones in I took in my surroundings more, hope your running goes well now you started again
Good job!
Thanks!
nice one bro
You need to slow down. Once you can do the distance comfortably at a slow pace, you can then work on speeding up. You need to do most of your training in zone 2.
I agree slower is definitely what I need to do going forward
Hey , Thanks for the advice , will take what you said on board for future runs
As a new runner you wanna take it SLOOWW for at least 5 weeks with 2 days off per week at least l! Once you have that base you can start some actual training
yeah you would just injure yourself if you don't take it slow
Agree thats what I learnt, thanks for the advice , appreciate it
great video bro keep that work up
Appreciate the support , I'll try !!!
Good stuff brother. I'm on my 14the day not easy
You got this! Let’s gooooooo
Last year I did 42 days straight of 5K's for my 42nd birthday. It...Was...Awful. So painful haha... and I'm really in to endurance running. Going without a rest day was a major issue.
Hey, what a way to mark your birthday, but I bet your glad you did it though
Great! In 2022 I ran 30 marathons in 30 days and I was so glad i did it. Keep going!
very impressive , thanks for the support
Well done. Great achievement. I'm the opposite end of the spectrum from yourself, as a slight build and endurance amateur athlete.
Your friend that recommended a SIS energy gel for a 5K doesn't know what he's talking about though. Your body can store about 60 minutes of carbohydrates naturally, so thw carbon energy gel is only needed I'd you're running further than that. For a 5K you'd he better with a shot of espresso, but you don't really need anything. I run about 100-120K per week and only take gels on my Sunday 30K plus run.
I couldn't lift weights, though, so doing hybrid athlete stuff is impressive! Nice one.
This seems like sound advice, yeah need to do more research next time I do a challenge like this, appreciate you taking time to offer some of your feedback
Have you continued to run ? I think you could bring that time down with a more structured routine. I'd love to help you achieve sub 25 min 5k.
I just started a few weeks ago and this video literally describes me
Good to hear you started, it was difficult at first but defo gets easier as you continue
It took me 6 months because of the endless shin splints to feel like a runner.
What running shoes do you use?
Have you kept up the running mate. You could definitely get your 5k towards 20mins or under if you kept it up! No bag or water required 😁
Hey mate yeah, I am still running, I am planning to get my time towards 20 minutes, and water thin lets just say I've learnt from my mistakes
Bro, right now i'm preparing a marathon, and i Remember when i was like at your Place, 7 pace km,now i do 5, i think running Is good cause you give ti him and he gives to you,
I hope to get to that level one day, thanks for stopping by.
First Month Slog through 5k per day
Second Month walk 10k per day @70% max HR (Zone 2)
Third Month Run 5k per day Again
What an achievement :D
bro get on strava
❤Spanish amigo
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The hardest part for me would just be to be eating more
Strangely my appetite didn’t go that much more higher, thanks for stopping by
Awesome job keep it up, look into proper running form , looks like you heal striking, which will slows you down and will cause joint pain later on. Keep up the hard work
Thanks for the tips!
25 min run everyday a big deal?
you definitely arent a couch potato if you can run 30 minutes consecutively for your first time, thats huge in itself, as a former hockey athlete I took for granted my physical fitness. ESPECIALLY my cardio, I used to think someone be able to run for 30minutes is about average, when realistically the average is probably around 2-3minutes at moderate pace 4-5 minute at light pace. Im overweight, at 81kg 5,10 but 25% bodyfat and just started nicotine replacement therapy for my vaping habit that i started after i couldnt compete at hockey anymore, I CAN BARELY RUN 90 SECONDS at moderate pace not because of my muscles failing but simply not being able to breath. Anyways im on week 2 and still running for 90 seconds walking for 180 seconds and repeat for 5km, only got easier during the start of week 2. incredible that 3 years of bad habits no exercise or training can just erase 20 years of literal blood, sweat and tears.
What im trying to say is even if you dont think its impressive, to some of us it really is, good work man!
Hey, I appreciate the message and the support. Are you running indoors or out? I find outdoors a lot easier. It's good to hear you're trying to stop vaping. How long has it been? Because I think that will help a lot as your body is readjusting. Update me after week 3; would love to hear about your progress.
@@Shay216 running update for you! So my cardio is getting better a lot quicker than I thought I guess switching from vaping to the swedish snus is a big factor too, but I can't actually tell the limits of my cardio because now after about 3-3.5km something gives out before my cardio does i.e shin splits too painful, today it was my knees... My ankles hurting too much etcetera... I have no idea what to do about it. It's definitely a lot better than 2-3 weeks ago where 500metres in I couldn't breathe. Also I'm down 10pounds from 178cm 185lb-175lb.. plan is to get to about 160 then strength train and bulk back up to 180
@@Shay216 also I do run outdoors, and it's been about 3 weeks no vaping now, which surprisingly isnt easy even with snus because the habit of putting something to your mouth often and tasting something fruity still hasn't went away, it's slowing down but definitely not gone 😭😂😂. Have you kept running too?
try a run walk next time. you'll go even faster!
What am I missing?? 7m 33 second mile does not add up to 38min for 5k🤔
I was thinking the same thing .. my pace is 12 and it takes me 38 minutes
@@debrathomas3721 Ok thank you because the Math was not mathin', lol
@@cochise4390 not at all
Bet his time after 2 days off was around 26 mins
Forgetting your headphones....I would have postponed until the next day hahahaha jk
😂 , yeah I was so annoyed that day
why is he wearing that backpack during the outdoor runs? It seems like a waste. Clearly he doesn't need it in the gym so why outside? Just drink before you run and after you finish, if its a 5K.
Thanks for the feedback,I am very new to running, learnt a lot during this process, your right will drink before running,
Why everyone hate on runners that wear a backpack/vest while running?? I’m also new to running so I don’t quit get it :)
I feel like everyone should wear whatever they want! Plus in the gym you can have your water bottle on the treadmill.
5k what?? miles or km,
Km obviously
YOU NEED TO GET A HI VIS MATE, YOUR BEGGING FOR AN ALLEGATION AGAINST YOU
Thanks for watching
Iv been doing this for atleast 7 months lol.. no one cares bro 😂 keep truckin
Thanks for watching
Your face got smaller. Wow
Really lol, didn’t notice