Running advice please

[coffeewithmilk]

Hi everyone,

I started running back during covid, going from never running at all, to breezing through 10km and I absolutely loved it. My pace back then was around 6'30 per km, not amazing but felt comfortable for me.

Since then, I've gone through a few surgeries, ivf, childbirth and haven't properly ran since about 2021.

I'm really keen to get back out there as I loved it so over the last few weeks I've been back out running.. 4km is my furthest distance but I'm really struggling with breathing, I feel my throat is so dry then I'm having to stop during the run a lot, I really don't remember it being this difficult before. My pace now is about 8 per km

Any words of advice or help or tips to get me back to my pace and distance would be really helpful as I feel like a complete beginner again

Thank you 😊

Well done on starting again. I think Spring is the perfect time to get back into running! I recommend taking it steady. How about doing couch to 5k to get back into it? I think there’s also a 5-10k from the same app now, so you can get back to where you were before.

I wonder if you're trying to go too fast too soon.
Look up the Jeff Galloway method.

I second C25k to help you get back to running, even if you start at week 2 or 3. Try running at an easy pace, rather than your old pace and once you’re back to 5k bring in some efforts, hills, intervals etc to improve speed and fitness.

Thank you all for your replies. C25K is actually a good idea, it didn't even cross my mind to do that, I will also look up the other method recommended.
Thank you 😊

I agree with C25k. I've been using it while marathon training because the podcasts moderate my pace to keep it sustainable.

I'm tapering and did a week 4 run/ walk session today to just have a gentle leg stretch. I did laugh at the end when Laura congratulated me on my progress compared to a few weeks ago.

Keeping at a gentle pace with lower heart rate ("zone 2 training") improves your stamina. When that's comfortable, you can introduce a weekly, shorter run with structured faster bursts to get the speed back.