I'm much slower

[Clairewalker751]

I completed couch to 5k the week before lock down and I'm still getting.out 3 times a week I do two 30 min runs and 5k on a Saturday, ran a soggy 5k this.morning but it takes me 38 mins i used to run a few years ago but had to stop for 3 years due to illness, I'm really grateful to be able to run again but it niggles me that it takes me 8 mins longer to run 5k than it used to is it just because I'm older and fatter? I'm 48 this year and have autoimmune thyroiditis and I'm asthmatic 🤷

[Sadie-runs Graduate]

Well, it depends on your reasons for running. If (like me) you are running to stay fit and preserve some sanity during these difficult times, then you are doing great! In many ways, now is not the time to work on speed or distance. The most important thing is to stay safe and healthy. And getting out 3 times a week and running 5k, whatever time it takes you, will do that! You are doing great. 👍

If you want to work on speed at a later date, adding in one intervals session once a week is a great way to improve on fitness and times.

[UnfitNoMore Graduate]

There is an element of being older and bigger for sure... but there’s also the big element of not having ran for 3 years... you were a runner with conditioned muscles and good all round fitness, especially cardiovascular. Sadly, when we return to running after an extended break we’ve lost a lot of that. You’re now about 3/4 months into regaining this fitness and conditioning... it could take, according to some sources, about 5 years to hit peak fitness, and your legs will take a year or so to fully condition to this again. Comparing what you were doing a few years ago to what you’re doing now as, effectively, a new runner again isn’t going to be great... unless you use your old times as a target to work towards of course. I couldn’t do that (my break was 30 years) but I think you could use the old you as a great motivator here.

[Clairewalker751 in reply to UnfitNoMore]

Thank you, I lost a lot of muscle and strength during my illness some days I would struggle to walk with crushing fatigue and muscle aches, I'm hopeful my condition is well managed now and I'm so pleased that I can run again if I push to hard I will likely be floored by fatigue again so I'm really trying to just build slowly just seeing no real improvement in my speed niggles me lol

[UnfitNoMore Graduate in reply to Clairewalker751]

The best way to speed up is to slow down mensrunninguk.co.uk/top-fea... I use my Garmin to check that I’m running slowly enough much more often than to see if I’m on route to a “good” time.

How would you feel about the runs if you weren’t logging any data? If all you knew was you’d run for 30 minutes then you’re left with feeling pleased that you’re running again, so why let insignificant numbers spoil that, even a little bit? The stats that can’t be measured are how good the run felt and how much the run gave you. I’m sure things will change in time, just relax and enjoy yourself out there.