Good to be back but so slow

[kjm20]

Back to running in the last couple of weeks following a hip (which turned out to be knee) problem which stopped me running for a month and then another month + struggling with motivation.

I decided to slow right down to keep my hb out of zone 5 and I've been enjoying my runs so much more. I'm gradually increasing distance again (now at 5.5k) and at this new pace I feel I could keep going for much longer. But my pace is SO SLOW - it took me 55 mins to do 5.5k keeping my hb in zone 4. Is this normal (aged 66, female). I'll continue in the hope that my speed will gradually increase but would be grateful for advice/ reassurance. Thank-you.

[Irishprincess Graduate10]

You’re doing the right thing to keep it slow when returning after a break. The fact you are so enjoying your runs tells you that your body is happy 🤗

Slow running is good and it’s those runs that build stamina and strong legs. You can speed up a little if you feel like it when you’ve got used to a routine again and your body tells you it’s ready. But if you really enjoy these paced runs then just keep doing them 🙂

[kjm20 Graduate10 in reply to Irishprincess]

Thanks Irishprincess for this lovely, encouraging response.

[Speedy60 Graduate10]

I agree with Irishprincess, slow is the way to go. The only thing I would add is that the heart rate zones on your watch may not be accurate, especially if you haven't run for a long time. Good luck x

[kjm20 Graduate10 in reply to Speedy60]

Many thanks and for the pointer about my watch - I'll have a look at this.

[Instructor57 Graduate10]

Sounds like your doing just fine !I wouldn't worry about pace or HR Zones !

Just run at a conversational pace and you will be fine .

Running slowly makes faster runners

[kjm20 Graduate10 in reply to Instructor57]

Thanks so much, will take your good advice 🐢

[damienair Administrator]

I’m back building up my running now too. I’m taking it easy and working on slow continuous 5K with a view to increasing distance slowly over a few weeks. Well done.

[kjm20 Graduate10]

Good to hear from you. Despite my good intentions, I only got going again a couple of weeks ago but I do feel much more motivated now. Glad to hear you're back on track; like you, I'm going to focus on gradually increasing distance though at my current pace if I get to 10k it will take me nearly 2 hours.

😂

[CBDB Graduate10]

Welcome to the delicious world of slow running! I’d say, just enjoy!

Since I started running 18months ago, I’ve always Japanese slow jogged, and I think it has done me the world of good. No injuries, continuous runner’s high and such enjoyable runs!

But yes, a 10k takes me more than two hours, so 10ks are the limit for me, simply due to length of time. And I gear up for them with water belt and snacks like others would a HM! 🤣 But they are an immensely enjoyable 2 hours.

For info, I’m slower than you, but I think I’m the queen of slow on these forums! So welcome to our delightful kingdom of slow-running.

[kjm20 Graduate10 in reply to CBDB]

Thank-you, it's wonderful to hear about your immensely enjoyable 2-hour runs - if that's where I'm heading, I'll be very happy with that. 🙂