I’ll run 5km every morning for the next 30 days

Day 1: Starting today. It feels like it’s 6 pm already, but I have the whole day ahead. Nice!

Day 2: I struggled to wake up because my body isn’t excited to go for a run at 6:30am (yet). But damn it feels good after the first strokes.

Day 3: I took it easy today because I have 90 minutes of Hyrox in 90 minutes 🙃

Day 4: I took a day off yesterday because of intense muscle pain from box jumps the previous day. Pain is here, but I can’t give up to early so I went today anyway.

Day 5: It’s dark, cold, and my entire body aches. I’m starting to wonder why I even started this challenge.

Day 6: I ran at the gym because it was freezing at 6am. Also bought light gloves for the next weeks because winter is here.

Day 7: It was pouring this AM so I went before dinner. I tend to over stride so I listen to 180BPM metronome to match the cadence.

Day 8: Three degrees feels much better with gloves!

Day 9: Surf was too good this morning so I ran on the afternoon instead.

Day 10: The routine is gently taking root. I feel I “must” do it daily, making it easier for me to get motivated to go out and run.

Day 11: I discovered 180 bpm playlists. Not really my genre but better than the metronome.

Day 12: I went for a pre dinner run because it was pouring all day. I still got soaked.

Day 13: I woke up pumped to run. Scientists say it takes 14 days to build a new habit and that’s exactly what I’m experiencing now!

Day 14: Running is the best morning clock.

Day 15: I wanted to push to 4:00min/km but for some reason it’s harder in the morning. I think I should snack some carbs before?

Day 16: I didn’t do the morning run because there was an hyrox session waiting for me later and my legs were so tired.

Day 17: My legs are so sore because of Friday lifting. My zone 2 pace now feels like zone 5 lol

Day 18: It’s freezing but I was so pumped to go run!

Day 19: Morning squats and afternoon run is a deadly combo

Day 20: No run because I had hyrox today. I’m surprised my BPM wasn’t higher because I was as dying!

Day 21: I skipped yesterday and I feel terrible 😭 I know it’s just an excuse but it was rainy all day. Anyway, we’re so back!

Day 22: I lift 4x a week and hyrox 2x a week. My body is constantly tired so I took another day off yesterday. I thought today would be easy, but it wasn’t.

Day 23: I stopped listening to 180bpm musics because it’s pretty horrible and I think I fixed my cadence now 😁

Day 24: I did hyrox today and it felt 10x harder than my morning run. I’m not sure why my 2 wearables make it like it was easier.

x.com/marclou/status…

Marc Lou@marclou · Dec 11, 2025I quit. I started running earlier this year and had the wrong posture (too low cadence at 160 steps per minutes). A slight pain started to kick in on my right knee in April, and it’s not going away. Fast runs or long runs make it worse. Doctors think I injured my meniscus. I’m doing an MRI in 2 weeks to confirm. Until then, I’ll run once or twice a week, very slowly. I’ll miss the daily early morning runs. They would set me up for the day and make me feel good instantly. I hate to quit and I feel dumb not having listened to the pain earlier. I’m going to double down on lifting to strengthen my legs until I get a proper medical report. Hopefully I can run like I used to in a few months 💪