Feel dreadful after a 10k slow run - can someone reassure me, please?

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I’ve been running on and off for about twenty years (used to be very keen in my 30s) but v slow and have been v intermittent since DD born 7 years ago (oops!). Ran quite a bit in first lockdown. Done hardly any runs this time round, but go for lots of long walks (10k ish). A few a week. Anyway, felt like a huge lardarse today, so got me old running clobber on and ran the normal 10k route we usually walk. I say ran, but it was a mix of jogging and walking. I guess I didn’t warm down very thoroughly, forgot to eat straight after (a big handful of almonds, though) and then have felt dreadful! Headache, slight nausea, aching arms (arms?!) and strangely discombobulated! Have just wolfed a huge portion of shepherds pie and feel a bit better. Tell me this is normal? That I overdid it and need to be more sensible? Thought I was going to collapse / a and e / stroke etc... I’m 49. Just need some kind, friendly reassurance that I’m not about to die . Thank you!

After my first ever 10k run, I remember getting home, downing a pint of water, sitting on the sofa and then waking up three hours later!

I promise it gets better, I can do a HM in the morning and carry on with work/chores after a quick shower now, but boy do I still remember the exhaustion after that first 10k!

Make sure you drink plenty and have some natural sugar (a few prunes/dates) and that should help your headache x

My first thought is dehydration. But also yes in general it is more about amount of time and effort than distance or speed.

I was caught out on my first half marathon. Thought hitting the walll only happened to marathon runners whereas because it took me so long and my fitness levels were not great, I ran out of steam/fuel and had to be accompanied over the finishing line!

Thank you for your reassuring comments! I’m feeling quite a lot better now, and probably was dehydrated (as I did actually feel a bit thirsty during the run) plus low blood sugar. I actually took a migraine tablet too, as it was a one-sided headache which is usually my trigger, and I thought I might have triggered one from the effort etc! Will try to keep motivated and try another, shorter run again soon!- thank you!

Could you have started out too fast? When I run 10K I deliberately hold back a bit for the first half (and I'm not fast at the best of times!) and then I feel as if I've got something left for the second half.

Yeah, I would say not enough fuel/water here. I run quite a bit and it took me a while to figure out like @Griefmonster that it’s not just marathons that need proper fuelling. I can run up to about 5 miles on an empty-ish stomach, but over that and I need a snack before and after. Plenty of water throughout and after too, spaced out in sips.

The aching arms and torso are just from the new movement!