Afraid to get back out there after a month of not running

[karen50plus]

I knew I hadn’t been out for a while but checking my Nike app , last time I ran was 15 th may 😳. Now I m scared to go back out there . I graduated in March . I don’t know if I m still capable . 😔. Has anyone else been in this situation? I ve read your fitness level is ok for a fortnight , but how much does it degrade after a whole month 🙈

[Howfarisit]

Karen go out and take it easy. You’ll get the running big soon enough

[karen50plus Graduate in reply to Howfarisit]

Thank you Howfarisit for replying ( I like the name ! 👍) .... ok , I m dressed & got my running shoes on . Having a quick cuppa and heading out . Going with the attitude if I have to walk at times so be it .

[Gramp]

Hi karen50plus

I’m in same boat as you have a back injury that is keeping me sidelined for the moment. Have been able to walk at quite a fast pace so hopefully have kept some fitness. But was thinking of starting at maybe W7 once I can get back out there. I’m sure you will be fine just don’t give up👍🏻

[karen50plus Graduate in reply to Gramp]

Morning Gramp . Thanks for replying . I ve got my speedy Gonzales stuff on 🥴...... heading for our local “ lake “ . 5k is 3 times around the lake . I m thinking if I can manage 2 laps it will be a win 🤷‍♀️and if I have to walk at times so be it 🙈. I hope your back injury gets better soon and thank you for your encouragement 😇

[Gramp in reply to karen50plus]

Good luck don’t push to hard might try a shuffle later myself

[Gramp in reply to Gramp]

Decided to have first run after IC but on treadmill in case I broke down again thought i would start at w3r3. Felt ok bit achy today but managed to do it twice over so hopefully not lost stamina after 4 week lay off. Rest day today then try upping the game to W7 tomorrow if that goes well back to trying to achieve 5k in 30mins

[karen50plus Graduate in reply to Gramp]

I would think I m Mo Farah if I could do 5k in 30 mins 🏃‍♀️. I can do 5k but only in 50 mins 🤣. Good luck with week 7 👍

[IannodaTruffe Mentor]

All any of us can do after a lay off is to go out and see what we can comfortably manage, then build back up gently, using C25k or something similar as a guide to weekly increase.

[John_W Graduate Ambassador]

What are you scared of? What's the worst thing that can happen?

[karen50plus Graduate in reply to John_W]

Forgetting how to do it - ending up back where I started on 1st January 2020 😖. Luckily it was anything but and I surprised myself . Thanks for the pep talk 👍

[Nilsam Graduate]

I like the idea of just going out there and seeing what you can do...no pressure and then see where it matches on the programme. Week 5 or 7 or 3? Doesn't matter...then in a few weeks you will be in a routine again. I am going to start again on 1st July (injury) but thinking of doing a week 0. Walk 30 mins 3 times a week to get out there. 😎👣🙋🏻‍♀️

[karen50plus Graduate in reply to Nilsam]

I admit I d started reducing my runs from 3 times a week . The heat , work etc .... all excuses I know but next thing I know I hadn’t run for a fortnight . Then suddenly it was a whole month - where did the time go 😳🤷‍♀️. Must admit , I tend to go out aiming to run 30 mins and anything over that is a bonus . 🥵.....😂

[Nilsam Graduate in reply to karen50plus]

I will look out for the update post. 👣😘

[dieOR5k Graduate]

No matter what you can or cannot do. Be kind to yourself. Your inner voice filled with love and patience.

[karen50plus Graduate in reply to dieOR5k]

My inner voice was fear of going back out there and fear of failing . The longer I left it , the worse I felt 🥴. I must admit I m one of those people who puts their head in the sand and hopes the problem will go away - I ll wake up one day and be Mo Farah 🏃‍♀️.....😳🙄🤷‍♀️.....🙃

[Rigpig Graduate]

How did it go?

[karen50plus Graduate in reply to Rigpig]

I shocked myself and did 3 laps of the lake 5k in 50 mins . I know I m slow , but I m not bothered about the time . I m just chuffed I kept going 🏃‍♀️. I was certain I wouldn’t be able to do half of that.

[Rigpig Graduate in reply to karen50plus]

That's great

I've been a bit sporadic lately and finding that I can still do my 30 minutes without any issues after a couple of weeks.