I Tried to Run 5K Every Day for 30 Days (IT CHANGED ME)

Ive gone down from 116kg to 99.8kg in about 5 months. Started running a few weeks ago. Initial times were 8m/km. I now have it down to Low 6/km's high 5km's. It's a huge life changer

Man you are running 9 min miles at 265 lbs. That is impressive. You are truly an inspiration out here for us heavier runners.

Fantastic video James. I'm currently on day 25 of running every day for 365 days to "celebrate" turning 50 in Oct 2024. Your videos and the Bulletproof runners programme are really helping me stay injury-free and improve my running. Thanks

Congratulations! I'm not a streaker myself, but a streak is a fantastic way to build some momentum. The game becomes about sustainability instead of what kind of pace you put on Strava or other similar nonsense. Fantastic progress toward a base for marathon training too :)

Great! Let me take up this challenge 👍

I’m just getting back into running and would like to lose 20lb.. now I know it’s all about nutrition. Fantastic channel with loads of variation in all aspects of fitness.

Good video! I like the fact that you analyse the data not just doing a mindless vlog. 😁👍

I started running three times a week, doing 5k runs, I didn’t lose anything, I then stopped eating crappy foods and drinking loads of alcohol and just had a drink on Saturday and it dropped off in no time.

James, I’m a pretty big guy too, I’m 6’4” and was at 225. Dropping to 195 made my runs so much easier. I can’t believe how hard it used to be on higher mileage and now I cruise through what I used to struggle with.

Wow, I had no idea you're 6'6", James! No doubt that's quite a feat to run a marathon at that height, and the 5k/30 days is really motivational for me as I need to get back into training again. Keep it up and good luck with your marathon work. Do you have any particular marathon in mind?

In addition to the pace and hear rate, I think it's also important at the start to keep a close eye on the stride length and cadence. Get those right early and you are less prone to injury.

Well done, James. 👍 Unpacking this a bit, I’m not sure I fully understand the message. It’s contrary to all advice I’ve seen. This was simply a motivational kickstarter after a long lull? If I’ve maintained a base fitness by consistently running 3 per week, over years, changing to run everyday would be a mistake due to lack of recovery days and being more susceptible to injury? The other thing I’ve seen is dieting and training simultaneously isn’t advised; it’s one or the other. Going forwards, are you simply improving your nutrition whilst marathon training, or drastically cutting the calories?

Great video. I'm doing 5k a day for 30 days and I'm currently 8 days in and injury free. I also lift weights too, which is probably what's kept me injury free. Having a target for me makes me accountable with my running and has helped get me out of a rut I've been stuck in for a bit.

Thanks for the email - great video - very inspiring

Hi James well done on the 30days. I’m going to do a 30 run over 60 days treadmill challenge. I just want to get my 12.7km in hour back to z2 heart rate. But I have always struggled with the treadmill, it’s actually harder than the same pace outdoors, the cadence drops around 10 for the relevant pace. Recently I have also had weird calf and Achilles pain from it. I think some shoes more suited for the treadmill and my reduced cadence may help me a little. Can you recommend and specific shoes for the treadmill?? I’m also far away from my ideal 76kg race weight too 😂

Hi James, can I just ask, did you keep all your runs easy in zone 2?

Hi James. Great video! Did you run on flat surface on all occasions? I live in a hilly town and if I run the easy runs from my home I have to make sure to walk the last half a kilometer or so in order for my heart rate to stay in zone 2.

I'm 170 cm...54 kg...i have been running 5k everyday...i would walk 5k only if my resting heart rate higher that day than usual...I keep my run in zone 2...running inside my apartment makes it easy to maintain my run in zone 2...

How do you get your heart rate so low? I have dropped my speed to a bit over 6mins per km and im still in zone 4, 150bpm average, any slower and I feel that I will jsut be walking. any tips or just keep at it?

Did you drop back to a 3-4 day /week plan - you seem to be “off the air” Strava for the last month or so? Having a break or running without logging to Strava?