Advice after 5 weeks away from running please

[Lorraine3]

I’ve been on the other side of the world for a month and haven’t run for 5 weeks. Before then I had graduated from C25K, was running regularly and could do 5k in about 35 mins. I’m in my early 60s. I don’t know how to find out what my current level of fitness is. How do I start again? Do I need to go back to the start of the programme? Also not sure about the effects of long distance air travel and jet lag. I got back 2 days ago after travelling for over 24 hours. Any advice gratefully received as I’m keen to get my running shoes back on.

[Whatsapp Graduate]

Simple: put your runing gear on and go out; give yourself no pressure of expectation; start nice and slow and just see how it goes.

I have had a month break and picked up pretty much where I left off. It did feel tough towards the end.

However, we are all different and you may do 10, 20 or even 50 minutes.

[Lorraine3 Graduate in reply to Whatsapp]

Thank you for your reply and for reminding me about taking it slowly. Very encouraging that you managed to pick up more or less from where you left off.

[Millsie-J Graduate]

once you are over your travel, just go out aiming for a short run, no pressure, just see how it goes. Then take it from there. If you feel you want a plan for your return, week 6 is a good one to repeat, then take it from there.

[Lorraine3 Graduate in reply to Millsie-J]

Thank you for your advice. I’m just about to get my running shoes on. The sun is shining and the promenade beckons. I’ll look at using week 6. It would be nice not having to go right back to the week 1 but I’ll see how it goes.

[Millsie-J Graduate in reply to Lorraine3]

Just use it as an opener, if you feel good carry on through the breaks. Enjoy !

[Lorraine3 Graduate in reply to Millsie-J]

I started with 1 min walking 1 minute running then managed to run for longer and did the 5k in 37 mins so really pleased after such a long break. Thank you for your help.

[Millsie-J Graduate in reply to Lorraine3]

Fantastic, you are a runner for sure! Just done a 5k myself, Perfect weather here for a run today 🏃🏻‍♀️🏃🏻