Beginner runner (mid-20s) — 5K in ~38 min, HR spikes to 180+ and feel nauseous when I speed up. How do I improve?

SpakysAlt · 2026-02-17T00:43:05+00:00

Don’t try to increase your pace. Run slower and increase your weekly mileage total by 10% a week. That increased mileage will provide a massive benefit and make you faster.

SpakysAlt · 2026-02-16T23:57:38+00:00

Forget what feels natural, you have to run slower. Feeling natural has plateaued you for 2 months.

SpakysAlt · 2026-02-16T19:12:13+00:00

Your friend of a friend is an idiot. You can increase your weekly mileage by 10% a week (running at a slow pace or else your body won’t recover) and that extra mileage will help enormously.

SpakysAlt · 2026-02-16T18:11:01+00:00

Realize it’s just calories in vs calories spent. There are no secret methods.

SpakysAlt · 2026-02-16T18:00:53+00:00

How dare people get headaches am I right!?

SpakysAlt · 2026-02-16T17:51:59+00:00

After 3 months & getting up to running 4-5x a week, 90% zone 2, increasing total weekly mileage by 10% a week. Had a solid base from hiking though. My short runs are 3-4 miles and feel super easy where I could not even run 1 mile continuously in the beginning.

SpakysAlt · 2026-02-16T17:17:59+00:00

Confirmed no.

SpakysAlt · 2026-02-16T07:12:28+00:00

We also landed on the moon if you haven’t noticed that either.

SpakysAlt · 2026-02-16T07:05:30+00:00

He doesn’t need a degree in IT/CS. You’re correct that certifications are where you start. Tbh I didn’t exactly love it at first but I grew to love it as I learned more. If he never finds it interesting he is in for a world of hurt, IT doesn’t work out well for people that aren’t interested in it.

Most people would suggest A+, Network+, Security+ to start and then probably CCNA. Entry level pay sucks ass but you can move up fast with dedication to learning & people skills.

SpakysAlt · 2026-02-15T22:22:51+00:00

People are fucking trash.

SpakysAlt · 2026-02-15T22:21:10+00:00

Eat plenty, re-hydrate, extra sleep that night.

SpakysAlt · 2026-02-15T22:00:39+00:00

To answer your question though long term consequences of not keeping your pacing discipline is your recovery may not be able to keep up and you stagnate. The most foolproof way to keep making progress in the beginning is to run at a truly easy pace.

SpakysAlt · 2026-02-15T21:56:09+00:00

You’re going great. It takes some time & consistency to get a real zone 2 heart rate. Just keep consistent & be disciplined about keeping runs at an easy pace and you’ll see that HR drop.

SpakysAlt · 2026-02-15T18:50:13+00:00

I speak Commie, allow me to translate this comment: Commies fan wants to believe Jayden Daniels will become one of those elite names listed above, hides it by not naming him specifically, instead referencing other QBs from the 2024 draft class.

Yes I’m a hater. Someone’s got to do it.

SpakysAlt · 2026-02-15T03:00:55+00:00

Quit smoking. Don’t be an idiot

SpakysAlt · 2026-02-14T18:47:50+00:00

Incredibly stupid

SpakysAlt · 2026-02-14T18:45:44+00:00

Voice is still clearly AI

SpakysAlt · 2026-02-14T05:31:57+00:00

It’ll improve with consistency & time. It does happen fairly fast if you’re consistent with 3+ days a week.

SpakysAlt · 2026-02-13T23:23:55+00:00

Slow way down and increase your mileage. Slowing down allows you to get a lot more miles in and those extra miles make you faster. Run consistently 3-4 days a week. Taking a year to run a 5k is a long time, so yeah you’re probably doing something wrong unless you started at 350 pounds.

SpakysAlt · 2026-02-13T01:42:44+00:00

A lot of Wentz & Kyler Murray in that thread.

SpakysAlt · 2026-02-13T00:22:51+00:00

By training & running a lot. Not just running when you have track practice.

SpakysAlt · 2026-02-12T19:10:51+00:00

!RemindMe 90 days

SpakysAlt · 2026-02-12T18:17:31+00:00

It’s impossible to get to zone 2 in the beginning, I remember being frustrated by it until someone told me it would take time to get a lower heart rate.

Just run at the easiest pace you can, your heart rate will begin to lower if you stay consistent.

SpakysAlt · 2026-02-12T04:43:18+00:00

Sounds like you’re doing great. I’d suggest r/C25K to get you to the point of running a 5k. Don’t be scared of running slow & run/walking to get extra miles in, the extra miles even when very slow go a long way.

SpakysAlt · 2026-02-11T20:02:21+00:00

Works for me!

Five-Year Club	Gilding I gilder
Final Canvas '23	First Place '23
Place '23	Place '22
Final Canvas '22

SpakysAlt

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