PACE BLOG
Notes on getting off the couch
Beginner running, Couch to 5K, and the mental side of starting: short, honest reads.
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Do you need special running shoes to start running?
You don't need expensive running shoes to start, but you do need shoes meant for running. Here's what actually matters and what you can safely ignore.
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How to warm up before a run
A five-minute warm-up makes the first kilometre feel dramatically better. Here's a simple routine you can do at the door before every run.
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What to wear running in cold weather
Dress for about ten degrees warmer than it is. Here's a layering guide by temperature, plus the extremities that actually need covering.
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Should you stretch before or after running?
Dynamic movement before, static stretching after, or not at all. Here's what the distinction actually means and why the timing matters.
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What to do if you miss a week of Couch to 5K?
Missed a week of Couch to 5K? Here's exactly where to pick the plan back up depending on how long you were away, and why you've lost less than you think.
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How to start running again after years off
Returning to running after years away isn't the same as starting fresh. Here's how to come back without getting injured in the first month.
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How to go from 5K to 10K
A realistic eight to twelve week progression from 5K to 10K, with the weekly structure, the mistakes to avoid, and how to pace the distance.
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Is it okay to walk during a run?
Walking during a run isn't cheating and it isn't failure. Here's why the shame around walk breaks is misplaced, and what experienced runners actually do.
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How to get over feeling self-conscious about running in public?
Worried about how you look running? Here's why the feeling is so common, why it fades, and practical ways to get out of the door in the meantime.
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Can you do Couch to 5K on a treadmill?
Yes: a treadmill works perfectly well for Couch to 5K. Here's how to set it up, the one setting to change, and what to know before your first outdoor run.
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Can you repeat a week of Couch to 5K?
Repeating a week of Couch to 5K is completely normal and often the smartest thing you can do. Here's how to know when to repeat and when to push on.
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Why am I so tired after running?
Wiped out for the rest of the day after a short run? Here are the usual reasons: pace, fuel, sleep and recovery, and what to change.
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Is it okay to run with sore legs?
Ordinary muscle soreness is usually fine to run easy on. Sharp or one-sided pain isn't. Here's how to tell the difference before you head out.
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How long does it take to be able to run a 5K?
Wondering how long it takes a beginner to run a 5K? Here's a realistic timeline from complete beginner to your first 5K, and why slower is often better.
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Why does my side hurt when I run?
That sharp stitch under your ribs has a few likely causes. Here's what's happening, how to make it go away mid-run, and how to stop it coming back.
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Why do my knees hurt when I run?
Knee pain when you start running is common and usually manageable. Here are the likely causes, what to change, and the signs you should stop and get it checked.
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How slow should a beginner run?
Slow enough to hold a conversation. Here's what conversational running pace actually feels like, how to test it mid-run, and why slow builds fitness faster.
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How to breathe while running: A Beginner's Guide
Getting out of breath the moment you start running? Here's how to breathe properly as a beginner and why breathlessness is usually a pacing problem, not a breathing one.
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What should you eat before a run? A beginner's guide
Not sure what or when to eat before running? Here's a simple beginner's guide to fueling your runs without cramps, sluggishness, or an upset stomach.
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Why do my shins hurt when I start running? (And how to fix it)
Shin pain is one of the most common complaints for new runners. Here's why it happens when you start running — and the simple changes that prevent it.
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How many times a week should a beginner run?
Wondering how often to run as a beginner? Here's how many days a week is ideal when you're starting out and why rest days matter as much as run days.
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How to start running when you're completely out of shape
Think you're too out of shape to run? Here's how to start from zero: gently, safely, and without the gasping, miserable first runs that make people quit.
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How to run without stopping: A beginner's guide
Can't run without stopping? You're almost certainly making one simple mistake. Here's how beginners build up to continuous running, without the struggle.
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Why week 5 is so hard
Week 5 is where most Couch to 5K runners hit a wall. Here's what's really going on and how to get through it.
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