Is it ok to go for a 4 mile run .....

[christmassyqwerty]

When I haven't ran it done any exercise for over 6 months?

I can't be bothered with the build up but I know a lovely route that is 4 miles long.

I obviously won't be running the whole thing it will be an interval jog/walk thing but im ok to do this right? It's not like im going out to do a half marathon or anything.

If you walk run and don't push yourself too hard you'll be fine, especially if you were reasonably fit 6 mo the ago. Enjoy!

You're likely to risk injury going from nothing to 4 miles.That's longer than a parkrun and there's a reason people recommend programs like couch to 5km, even with run/walk intervals.

You'd probably be ok if you start walking to warm up and do most of the route walking though.

Reasonably fit is a stretch. It's just probably the last time I exercised.

Going to just do it as I suspect it'll mostly be a walk anyway and I'm capable of that.

That was my concern is that I injure myself or ache for a few days holding me back from doing more so being counter productive. But I think it will be over half walking so in my mind it's less than 2 miles run.

4 miles isn't a long walk for a overall healthy person.

So yeah I think it's fine. Just run bits when you can. Maybe take water and remember to stretch when you get how!

I've been building up distance after a stubborn injury and have done my "long runs" as a walk with running bits when I feel like it then become more structured about running with a timer as I know the injury will take it.

I've also done C25k, but I was bored of my local C25k patch, wanted to get back onto my lovely longer run routes and just wanted to test out my stamina.

i would. A four mile slow jog walk seems manageable.

I did something similar and managed fine in my base fitness

I think partly it might depend how old you are
In your 20s - crack on. In your 50s - you'll probably end up injured.

I’m really unfit and trying to exercise more, I do 4 mile walk every Sunday morning and am fine, trying to build it up to a jog.

I think you'd have to vbe a pretty unfit 50yo. Assuming OP can easily walk 4 miles, which surely is just nornal, adding a few short runs will be fine

As long as you walk and slowly jog I think it's OK.

Run walk is fine.

Stretch!!!! Before and after - that's the main risk of injury I would say.

You’d have to be a very unfit 50 something to not be able to walk and jog 4 miles and then end up injured.

No, you won't be able to run for 4 miles without training. A four mile run even at a slow pace is more than 40 minutes of non stop running. Run/walk yes, but stretch before and after.

Great advice. Must take this!

As long as it's a run/walk you'll be fine!

And as its route you want to do, then that will be motivating in itself

I tore my ACL last October. Yesterday I went for my first run since then - 5km. Slow, but fine.

4 miles after 4 months should be manageable if you pace yourself.

4 miles will be low impact, just warm up before hand, you’ll be fine. I’ve done it after doing nothing for months! Enjoy!

Really?!
50s is not that old in terms of being fit.

Go for it OP. Tell someone your route. Take your phone. And walk if necessary. No-one would stop you going for a 4 mile walk.

I don't think it's necessarily about levels of fitness. My Garmin tells me I'm very fit for a woman in her 50s. Over the last few years, I've repeatedly injured myself when I've try to increase the length or pace of my runs too quickly. I pull something and it takes weeks / months to get properly better. Most of my friends (active, healthy, fit women of similar age) have had similar experiences. It's very different to when I was younger when I trained for a marathon in 4 months. I don't know if it's menopause related. It's pretty bloody depressing, whatever the reason.

I absolutely agree with you that most people in their 50s should be able to walk 4 miles without difficulty. I guess it depends how much of that 4 miles you intend to run and how fast.