Deflated after first run - worth continuing?

[froidIci]

Feeling fairly deflated after my first run today. I did do the couch to 5k a few years ago but today was first day after a couple years.

I had my Apple Watch on me to time myself so the deets are accurate -

I did a brisk walk of 5 mins with heart rate around 130 ish.

Then my run (a slow jog) lasted all of - wait for it - 11 mins. Heart rate 175 ish.

Then 5 min walk to end - HR around 140 at the end.

11 mins? That’s all I could do! I have the right comfy running shoes and splendid sports bra.

I’m not sure it’s worth continuing… am a size 12 btw whos definitely overweight and needs to lose weight but that’s not why I’m running - I just want to fit in a free, quick exercise in my busy FT working life with two v small kids and get outdoors and all the MH benefits etc.

Gah. 11 mins?!

I do jeffing. I do 30s of run then 30s of walk and do 3 miles like this in about 40mins xx

You need to do Cto5 again. Your body won't just 'remember' the level of fitness you were at 2yrs ago. It's use it or lose it!

When I was in my early 20s I could stop/start running, have a long break and then decide to go out for a run and be fine.

Now I'm 40 (and a few stone heavier) that is not the case 😂 My god. It takes me a while just to remember how to breathe, so my first run is painful jogging from one lamppost to the next. I soon get back into the rhythm but it's really hard and off-putting at first.

I would go back to the beginning on C25k and let that guide you.

Keep going! If going back to C25k, you could start half way through the programme by the sounds of it?
Also drop down a gear. Take the pace down a notch while you get back into it.
Have fun! You've got this

It definitely counts! That won't have been enough time for your heart rate to recover.

Anyway, the most important thing with any exercise is that you're getting out there and doing it and want to do it again - which it sounds like you do? So I'd count this as a proper success!

If you haven’t run for years you need to restart the C25k programme. I used to regularly run 5k 6 years ago with no issue but I didn’t run for years and was seriously unfit. I tried to do junior park run with my DC in January and I felt like I was having a heart attack after 2 minutes, my whole chest was just hurting and burning. It was a massive wake up call for me and I started C25K the next day. Now I’m back to running 5k 3 times a week including adult park run on a Saturday. I actually run 6.5km yesterday just because I could, I’ve really learnt to love running again.

So yeah, restart c25k and stick at it. It’s well worth it.

It's definitely worth persevering. The first time I 'ran' I managed about 90 seconds. 😀 Now on a good day I can run 10k.

Don't rush, you are expecting too much of yourself. Work through C25K again, it will be easier than the first time.

Hi OP, regular runner here. The only reason I've 'stuck at' running over the past couple years after stopping and starting years prior is because I eased up on myself. Sometimes I run 10k, often 7k, but sometimes if I'm really not feeling it I stop after 3 or sooner! Some of my favourite 'runs' have been when I walk from halfway through as I then enjoy the quietness of the morning and still have a 'buzz' and stillness in my thoughts from getting my heart rate up.

Just my experience to perhaps inspire you to not worry about perfection or any of that in your running. I built up to 10k this way and have a sustainable habit I genuinely enjoy. I hope you have fun getting back into it!

I run a lot and if I have a couple of weeks off can feel I've lost some fitness. You've done really well after two years off- keep going OP, you'll get there!

That is good going. I jog 2/3 times a week and would rarely manage 40 minutes in one go. That's after a few years! I think extending the time you are exercising with walk/jog/ run will help, rather than just trying to do 5 k straight off. I'm happy I'm moving, that's the main aim.

You seem to have an odd idea that only non-stop running "counts". That's not the case at all. I used to be able to do 8-9km non-stop. I've had a break and have just started running again. I run a bit and walk a bit, stop to take a picture of the bluebells, etc. just enjoy getting out there again.

This is a good point, about ‘non-stop running’. I did my first 10k race ten years ago and tried to run the whole thing, was not fit enough and really struggled. I did my most recent one last month and ‘Jeffed’ it (ie planned walk/run intervals at a set ratio). I knocked over 10 minutes off the time I set 10 years ago… even with my first run having been a road event and my latest one a trail run, with hills! Walk/run can be a really good strategy 👍

I am SO pleased to read this. It is genuinely a relief and inspiring to think that its okay to brisk walk for 10 seconds on occasion - I think you are correct that my definition of running is "non stop" with not a second of pause - but if i remove that or at least park that notion for a while - today's 21 min stint will def feel like an achievement!

I'm in a running club and we rarely just run. It's often intervals with run/ walk periods or jog recovery etc. I get a faster park run time ( I'm still over 35 minutes!) When I walk up our big hill to help recovery.