Running

Long story short, I had a bad case of COVID back in 2022. Ever since then, I've been dealing with long COVID symptoms, from extreme tiredness to muscle spams, difficulty breathing, and developing new allergies. Now I'm feeling much better.

For those who got back to running after having long COVID, what was your exercise routine to get back in shape? I used to run up to 20km before COVID. I know it will take a long time to get back into shape, if ever, but I at least want to start running 5km regularly.

Just finished my first week of the marathon training program that Nike Run Club offers. I wanted something structured and easy: I like having someone/thing just tell me what to do and I do it. But I don’t care to track my runs with that app. it’s going well I guess. Working on my zone 2 on my recovery runs while also just kinda ignoring my HR on some other runs.

Anyway, what was ur training experience like? How did u feel, was it easy or hard? Did u use an app? Join a Strava club? No one I talk to irl is into running.

I have shaved off 6 minutes off my 5k time in the span of three months.

It might not look like much, but after trying for so long to finally get in shape a little bit, I am incredibly proud of the progress I'm making.

I’m a casual runner. Not very consistent. In 2022 I was running more and aimed for speed for 1-4 miles usually. But my heart rate was always in zone 5. 180+. Some runs were 90% in zone 5; obviously not safe.

So lately I’ve gotten back into running and I’d like to get close to what I was doing 4 years ago, but with a safer heart rate. I’m assuming I can simply run very slow 11-minute miles and keep my heart rate below 160. But perhaps you have some experience or advice on how to maximize efficiency? I’ve seen experienced runners doing sub 8 minute miles for 10 miles with an average of 140bpm. That’s so out of reach for me right now. I’m 36 and my max HR is currently 194 based on recent activity I guess.

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