At the beginning of the summer, having been a graduate for some time, I was happily in my slow world running with ease for 45 minutes (achieving about 4.5k at my comfortable pace) really enjoying being out and about but then various things over the summer prevented me from going out running for more than once a week and then nasty gastric bug wiped me out for last 3 weeks. Started to feel a lot better and more energy last week and thought I’d go for very slow 30 minute jog only to be overtaken by a man walking (at a fair pace, but still - being overtaken by a walker!). Well my husband laughed his head off.
So turning to my dear friends on this forum for some comfort and encouragement. I really don’t want to start it all over again - it feels like more defeat when I’d got so far and been doing it for so long, but not sure how to recover that joy and enthusiasm, especially now that the days are getting shorter, colder, wetter. All tips and stories welcome!🙏
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Karen59er
Graduate
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Hi Karen I can really relate to that feeling, I graduated in lockdown and although I was running g regularly for a long time afterwards I have also had various stop starts since then due to various things.
What I did on my last relaunch was to take all pressure off, not worrying about distance time or pace. I just ran short routes from home ( still doing the 5 mins walk either side) and some of them were just 15 mins. And it didn’t take me long to get back to doing 20 mins then increasing incrementally until I felt ready to tackle a 5K again. I think when you have done the programme you know how to get started again and at which point - plenty of people on here have gone right back to week 1 to restart - and that’s NOT a defeat! For me I felt OK to start with very short runs as I hadn’t really stopped but I just wasn’t doing it regularly enough.
The main thing is you did 30 mins and it sounds as though you very sensibly took it slowly, especially after such a nasty illness . Run your race and don’t worry about pesky brisk walkers! I wonder if you are putting too much pressure on yourself which has taken the joy away. I had to have a word with myself about that and reminded myself why I wanted to run. Once I had done that I really did remember why I was doing it and now I just enjoy having a little bimble with the dog ( my new running companion) and it’s as long or short as we feel like. Any run is a win!
Good luck with getting back in the saddle as it were and be kind to yourself. You’ve got this and this lovely community will support you too! 😊
Thank you so much SweattyHettie - your kind and helpful words are so encouraging- I think I’m always too hard on myself and I really like the idea of going out for shorter runs - I think I became fixated with the same route and the voice in my head was being very negative. Every run is an achievement for me - I will try with more positive attitude 🙏😊
I can relate. I've had 6 months away from running due to long covid and here I am, someone who was running an average of 50km/week, right back at the beginning.
As I said in another post, when coming back from illness or injury, the important thing is to focus on where you are and what you can do now, and not get hung up on what you used to be able to do.
Just take it easy, and let yourself go with the flow. As SweatyHettie said, just relax and find your own pace so that you can just enjoy lacing up and getting out there just for it's own sake.
Thank you so much for taking the time to reply sTrongFuse- I like the idea of enjoying lacing up - that’s definitely a motivator- just need to carry that through into the run, and relax about it all as you say. I think I get far too wound up about my ability to run as I get older, and keeping it up🙏😊
Same here as sTrongFuse and SweatyHettie . I'm back after about 9 months of sitting on the sofa. I really struggled after Covid. Running was so hard and it became all too easy to slip back into my lazy lifestyle and bad diet.
So, I started again right from the beginning. Yes, it was tough but now I'm really enjoying running again.
Some great words also from SweatyHettie " be kind to yourself". Not every run can be the furthest, the fastest, the easiest etc but there is good in every run 👍
Exactly that sentiment. Not every run can be a PB and we shouldn't expect them to be; it's just about getting out there and doing it, whatever 'it' turns out to be. All runs are valid, even the ones we don't enjoy.
So true Alan996 and great to hear you got back into running again after covid - so hard after feeling so weak. Love that not every run the fastest, furthest etc. I need to set my expectations lower!🙏😊
Hey, don't stress, just go out for a run, for however long you want, the only rule is you enjoy it. An enjoyable 10 minute run is worth more than a ,45 minute rough run, and I've been overtaken by a walker. The worst was this little old lady with a stick, in front of me and however much effort I put in I couldn't catch her up! But seriously, do what feels comfortable and smile, your fitness will rebuild quickly
Thank you SueAppleRun - that’s a great philosophy- I’m gonna try for that mindset on my next run. Yes - there are some speedy and determined walkers out there - sometimes I think they want to make some kind of point about walking 😂 - and some definitely speed up when they hear me coming up from behind so it feels like a race between a slow runner and a fast walker! 🙏😊
Comparisons are odious but sometimes these things must be done so here goes....
You were overtaken by a man. So he was taller than you, right? Longer legs perhaps? Younger maybe, or at least around your age?
In terms of pure mechanics he has a considerable advantage over you. His pace is probably half as long again as yours just from the length of his legs and the way his femurs swing back and forth on his pelvis, men are built differently to women.
Men have more muscle relative to fat than women, so he has all this physical power to move his legs back and forth quickly that we lack (on average).
If he's younger than you it means he's not so worn out
So, maybe he was going faster but that has nothing to do with your conscious decision to jog slowly. Don't devalue your efforts, especially as you weren't aiming for speed in the first place. You were doing exactly what you planned.
It's not about how fast you go, it's about the fact that you're out there with a sensible plan for injury free running for the longer term. This puts you way ahead of the crowd in so many ways.
My husband would probably laugh too. I would probably ignore him
I do my local Parkrun in about twice the time of the lads who finish quickest. As I toddle along completing my first lap they run past me. Instead of feeling discouraged I allow myself to marvel at the way they are able to move, the precision and discipline of their stride (not being a dirty old lady at all, I promise). We are all different and speed is not the only thing that matters when we run.
Yesletsgo thank you thank you thank you for that amazing reply🙏 - you have restored my confidence and made me smile- everything you said about the walking overtaker was true - male, younger, taller, stronger, much less fat to muscle (and secretly I think he was trying to make a point😂). I love this forum and feel so uplifted by the responses - mojo reinstated and next run I’m gonna be much nicer to myself. I must say I admire you for doing park run slowly - my brain could not cope with all that competition but I love your approach to the overtakers😜
Parkrun is great, it can bring out the competitive spirit but it's also a reminder that different people have different potential. For those of us who like such things there is the age related score which allows me to tell my husband I was faster than him even though he finished 10 minutes quicker It truly is about the taking part.
I did a 10k, once, really just to see if I could do it. I set myself realistic goals - firstly to see how far I could get, secondly - not to be the last to finish and thirdly, and this was a stretch, to do it within a certain time. I managed all three (about 4 people finished after me, one of whom had been running with me and chatting and very kindly let me cross the line first).
For me this was a massive success. As far as I was concerned I was really fast, totally impressed with my time. If I was a tall 25 year old man I'd probably be hanging up my running shoes and feeling a total failure. I love being an older lady
Exactly so, I Parkrun and I start at the back of the crowd. Quite often I am behind people parkwalking and I often can’t overtake them especially if they are using walking poles😬.
Know exactly that feeling of contentment with slow running being disturbed by walkers coming past. Do not be discouraged..slow running is a Thing in and of itself. I picked up somewhere that there’s a critical difference between the different use of muscle groups in running vs walking whatever the speed. Speed does not matter!
Yes Northernyokel discovering slow running was a huge factor for me in continuing to run and enjoying it. I guess I just forgot about all the benefits of slow when I got overtaken - probably because I had got out of the swing of things. I need to refocus on the joy of just getting out there and keep expectations low to get back to where I was🙏😊
It certainly has worked for me, and I’ve done C25k now 4 times, each time using a different plan (Classic NHS C25k, Zombies 5k, James Dunne’s Jeffing C25k, NRC 5k). It’s been quite a fun journey each time.
What a joy to 'meet' you Karen59er, the only other person besides me (apparently) who jogs at a slow and steady 6k per hour. Like you, I can just about manage 30-45 minutes - I'm 70 next week and graduated in the summer. I'm probably not an expert at helping you re-discover your mojo, but perhaps my recent experience might help: Last Sunday I hesitantly joined a very friendly community run which started at our local athletics track before heading off around the park. Mums, Dads, Grans and Grandads all showed up along with kids, babies in pushchairs, dogs - the lot. I thought it was going to be a delight...and if I had to walk the last bit of the 5K, well so what? So we all gathered at the starting line of the track, in lovely sunshine, and were waved off with a cheery "good luck" from the organiser. You can imagine how shattered I was when everyone - the whole lot - took off at speed and were half way round the track before I'd even reached the first corner. It was so dispiriting as the gap between us widened. I felt badly deflated and struggled to jog even at my normal speed round two thirds of the route (with the tail runner trying to be encouraging behind me) before giving up. It was the first (and I hope last time) I've ever given up on a planned jog. I went home feeling pretty low. Then I decided that running on my own is what gives me joy and happiness, so that's what I'll stick to from now on. The point of my story, in response to your post, is a couple of days later, I set off very gently on my own, with some beautiful music and jogged happily through the park for 45 minutes in the morning sunshine - enjoyment and confidence fully restored. Maybe no need to start again from the beginning after illness knocked your confidence...just get back slowly and with joy? Good luck.
I know what you mean about the joys of solo running, but I have joined a local running group most of whom are much younger than me and I am by far the slowest, but the group always stop and wait for the slowest runner(me) to catch up and pause if needed. At first I was very embarrassed and kept apologising and feeling bad about ‘holding everyone up’ but they were very clear that it was a social run for everybody and nobody got left behind. So I have made peace with being the slowest in the group. I also enjoy parkrun. No matter how slow you are, you will never be last as the tail walkers always have to come in at the end, so while I still enjoy solo running I am also happy to have found my running tribe too. Happy running .
I'm so glad for you! For me, running with a group adds a (self imposed) pressure I can do without, but I'm so impressed by your positive attitude that I May give it another go...and perhaps stick with it until I overcome my discomfort. Thanks!
I can TOTALLY relate to that maisiesgranny - I am definitely happier running on my own and I really admire your coming back from such an experience and doing your own thing without being put off. I think I’m actually quite competitive person so failing miserably in relation to others even though logically it’s not a competition will always demoralise me at those events.There’s so much psychology involved for me! Thank you for sharing and your “slowly and with joy” advice - perfect . I absolutely love to slow run - I just need to remember that when motivating myself to get out!🙏😊
You've already gotten some brilliant responses, Karen59er , but I do want to add a couple of things...
Firstly, I can walk faster than I can run! Seriously! I've been strapping on my Garmin watch for my walks to work (about 5 km) and noticed that the pace wasn't that much different to my runs (walking home is more leisurely 😉). I decided to just find that fascinating and a bit funny. Fascinating because that shows how different walking and running is! I reduced my running pace a lot when I started paying attention to my heart rate (that's why I got that watch... yea, data geek here...). It was humbling, well, and embarrassing at first. Because, well, I could pass my running self walking 🤣 But then I realized something: I can't get my heart rate up as high while walking! So, I am actually doing more for my cardiovascular health while running even if the pace is similar...
And then, what really helped me accept my slow(er) pace is to learn about sexy pace and the Slow AF club: theguardian.com/lifeandstyl...
ChannelRunner2 that is SO interesting- thank you so much for this - I don’t generally go in for data and metrics (unlike my metric obsessed husband 😂) but I’m fascinated to hear this and so reassuring that slow running better than walking for cardiovascular, along with all the other benefits. You’ve made me feel so much better about my next slow run - thank you and yes this forum is fab - I’m armed with such great advice - will report back after next run. 🙏😊
I had to take 6 weeks out with a knee problem back in May/June and I never thought I’d get going again. However I was determined to try and went back to week 4 just to see how I got on. Somewhat to my amazement there was some residual fitness lurking somewhere and over 4 weeks or so I got back up and going again.
I still have good and bad days -last Thursday I barely made it home and had a right mixture of running, walking and clutching a railing to stop myself falling over (a looming rain cloud forced me to keep going) but no matter - it was better than sitting on the couch. Saturday was a different story entirely and Ive no idea why!
Maybe try changing your route slightly or listening to different music - new beginnings and new goals
Mainly though just enjoy the fresh air and the fact your body still works - I’m regularly overtaken by walkers, children, dogs but who cares. We are all doing a bit to keep going and any exercise is better than none. Good luck - you can do this
Madwife60 that’s so true and yes I’m bored with the route and will try some different music and need to remember that I have good days and bad days. Well done you on getting back to it after your knee problem - I agree that there is residual fitness - I just need to find it😂
The fact you went out for a 30 min run/jog is an achievement when it would've been easier to stay home.
I've been in a similar situation in terms of having long periods off from exercise (most recently 6 weeks due to lack of motivation) and struggled with thoughts about immediately getting back to my former fitness levels. I've just had to accept that my previous ability to play football several times a week or to run my fastest 5k time is the past. I try to focus on the moment (as trite as that sounds) and think that I could reach a similar or better level of fitness in the future and today is one step in that process.
As for being outwalked on a run, unfortunately this happens. I used to get over taken by elderly swimmers when at the pool and whilst this used to affect my confidence massively, I've learned to try not to compare myself to others.
Both bits of advice are easier said than done on some days, of course. However, remember you did get out and you did run for 30 minutes. That's something.
Thank you Tortoisenotthehare - lack of confidence and comparison with others are my biggest run-blockers - in fact running is the easiest part - dealing with my head/imposter is the tricky bit. 🙏 for your encouragement - I really appreciate all the kind words on this forum 😊
I''d stop going out with your husband or anyone else who laughs at you for a start.
More practically, in the past when I've lost my mojo through injury or horrible weather (I hate it when it's grey and rainy) I've got back to running by starting with five minutes (or a lap) and walking for a while, then building on the next run to 10 minutes etc etc. I graduated in 2018 and have had to take breaks mainly due to injuries or illness - the longest being 12 weeks in Oct 2019 when I broke my toes. I didn't want to start over again with c25k so devised the one lap, then walk for a bit method. It worked for me, but someone else might need more structure.
I don't run with anyone mainly because I like being alone and also I'd hate to think I was holding them back or pushing them too much (unlikely as I'm not fast). I plug myself into music and a running app, then get going, often treating myself to a nice pastry when I finish.
Good luck and I really hope you find joy in your running again.
Thank you so Crolla - my sentiments entirely. I much prefer running solo. I like your approach of gently easing back into it.Well done you - I’m so impressed that you managed to return to your running after those challenges- there’s definitely something that keeps us going - if only we could bottle that feeling after a run for the next time! 🙏😊
I am starting Wk 8 run 1 tomorrow and have completed the programme before so I know very well it can be dispiriting to be slower than I remember being, years back. However...people who pass you either from in front or behind really aren't thinking about you. They're wrapped up in their own world and definitely not criticising your run (jog or walk).
Firstly, they probably don't even notice you (sorry to say that) but also have no idea how long you've been out today and where did you start your run from. Also they don't think maybe you're slow because you’re coming to the end of a very long run. Maybe you're recovering from an illness or heaven forbid (like me) you just look like some old person getting out and about. Proper runners are not judgemental. You're running your own session not theirs. You're doing the best you can do - naturally there's always somebody younger and fitter than you - so the cycle keeps going .
Thanks Bikafella - voice of sense and perspective- completely agree- why on earth would they even care about this random person who they are overtaking, and why am I even bothered about what they think- it’s all in my head! 🙏😃
I too am struggling to find the motivation. (I think it's the weather). It's always good when I get out.
Need to get the winter running gear out.
I was on the IC a while back and it was suggested that I go back to W4 and work back from there. It doesn't sound as though you need to be as drastic as that.
I'm still not back to where I was this time last year, but still trying to do 30mins 3 times a week.
Thank you MrBassmanjazz - I think it’s definitely time for warmer clothing! I’m happy to report that I went out for 30 minutes this morning- no overtakers but very very slow. Still I’m feeling proud of myself and I know we’ll get there in the end…🤞😊
Heartfelt thanks to everyone who gave replies- they all really lifted me and were so interesting and made me feel so much more positive. I’m happy to report that my shorter run this morning was a much gentler and kinder event and I’m feeling so much better for it, except for fact that I got nasty horsefly sting on my arm. Happy running everyone ❤️🙏
Ah brilliant well done for getting out there- sorry about the horsefly though!
We’re going on a short run later - not my preferred time for it but it was horrible this morning and I couldn’t motivate myself. I will give myself a pat on the back even if we only do a few minutes!
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Starting all over again
Oh no, have to start all over again...back to week 4
When you don’t feel like it… but you do it anyway… and it’s good 👍🏻 
Back to 20 minutes! It's like W5R3 all over again! :D
