A combination of factors (IC, work trips, family crises) have led to my not taking part in a Parkrun for about 5 months. In fact little regular running since September. I could feel the weight piling on due to lack of exercise and comfort eating/drinking.
Well, I had no real excuse for avoiding a Parkrun on Saturday. Hang the fact that it was blowing a hoolie and was really cold, I turned up. I had 3 objectives: to finish the course (achieved); to finish without stopping to walk (achieved); and finish within the first 100 runners (achieved - small detail: only 76 took part and since the results include the 2 tailwalkers, I came in a commendable 73rd I think). Boy, it was muddy. The slowest time I've done since my first Parkrun in January 2019.
My legs really ache this morning but I'm determined to build up fitness again. Advice from those who have almost had to start again would be grateful received, fellow VRBs.
Written by
HeavyFoot
Graduate10
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I have been running every week this year and have a good base level of fitness now. But in 2018 I had to stop and start a few times. When I was getting back into it again I would run a 5K route twice during the week and parkrun on Saturday morning. When I was running the 5K route I would have to take 2-3 walking breaks. I kept at it until I could run it all every time. I then worked on pace. Speed training is a wonderful way to improve finish times. Pick a target race pace and practice running at that pace. Run at that pace for 500 meters, slow down for 500 meters and run again at the target pace for 500 meters. Repeat, repeat, repeat. Do it around a 5K route. You’ll be soon getting a new parkrun PB every weekend.
Well done for getting out in those conditions. You now see why you need regular fitness again so use that as your incentive to get out a little more regularly. Dont set unattainable expectations or you'll set yourself up to fail. Good luck and happy running
I went back to C25K after my time on the Injury Couch in the autumn. I started with a Week One run, just to see how it felt. That was fine so next run was a Week Two one and then a Week Three, and so on. My plan was to stick with any week that felt tough and repeat C25K from that point. But I just kept going through the weeks, and added in a couple of Parkruns and quite quickly felt comfortable running for 30 minutes or more again. Looking back, I could probably have started at Week 3 or 4 instead of Week 1, but I did enjoy the reassurance of building back up from the very beginning and it was good for my confidence to find those first runs easy. Good luck with getting back to where you were, I think you will be surprised how quickly you can do it. ☺
You have made the first step by going out and completing a run. Keep going out, don’t worry if you are taking walking breaks, it will gradually feel better. If 3 times a week is too difficult (either to make the time, or for your body), running twice a week is better than not going out at all. Try to commit to a regular schedule such as parkrun plus one (or two) fixed days.
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Funny old week without a parkrun.
1st non-stop parkrun for 7 months!!
