How do I find my running stride again ?

[Digitaldedado]

I'm 44, relatively fit. HIIT classes 4-6 days per week.
I used to run, 5km to half marathon's
PB's - in my mid/late 30's
5km - 24m
10km - 52m
Half - 1hr 55 (with little training)
I've had some recent trauma and I feel the need to get back into running.
But I've completely lost my confidence, I'm scared to start again and have to accept I'll be bad. I recently tested a 3km and it was really tough took 18 mins and had to battle my mind not to stop.
I'm not expecting to be back at those times, 5km was my fave distance. But I'd like to start but I'm lost how to get back out there - any ideas other than C25km

JFDI

It's just running. You don't "have" to be good at it. Just fucking do it. Start small and build up - you'll build it up quickly.

I'm 45 and have had a stop/start relationship with running for years. Currently have a half at the end of November and working back up to that distance. Did a marathon last year and loads of halfs then my running fell off a cliff at the end of the year. Didn't put my trainers on again until April.

Just tell yourself you're going out for 10 mins. You can do that. And if it's going well, add another five. Good luck!!

Sorry to hear about your trauma. It’s your mind not your body that sounds to be the problem here. Stop being so hard on yourself- you got your shoes on, you got out the door, and you ran 3k.
I would suggest focusing on easy runs for now , and just get some consistency under your belt.
And work on your kind self talk “This is a hard thing, I’m doing the best that I can”
Good luck - I hope you stick with it.

Why don't you decide to go for a brisk walk instead. Put your kit on but don't plan to run, so take the pressure off completely.

When you're out there you might not be able to resist a brief jog and then the mood will be broken

There's nothing like some fresh air and exercise to help your mood.

Good luck OP.

I would just keep on doing 3ks slowly maybe don't even track the time, just have the target being to make sure you actually do it x number of times a week. Then make it 4K then 5k. Then where you're regularly doing 5k start to think about times.

Just go out and do it. You'll be amazed how quickly it comes back.

Either c25k or go to parkrun on Saturday morning and see if being surrounded by others gives you the momentum you need to keep going?

I often use C25k podcasts to gently test the ground after gaps, races or illness. I've gone through the plan a few times, but it's not always necessary to do the whole thing. If you can already do 3k, picking up at week 4-5 is already do-able.

I like the way that it takes the thinking out of the equation. I just play it and do it and bimble around locally until the track finishes.

Just run it but don’t look at the watch for a time . My choice would be an easy flat scenic run . My running pace has fallen off a cliff due to menopause - but it actually doesn’t matter - it sounds like you need to run

I am older than you and got back into running this year - as everyone has said, just do it. Put on a good podcast or music, go to your favourite place, and run. Each run gets easier and your live will be back from day 1. I’m back to 3 10k per week now - it’s my happy place.

Just get back into the habit without worrying about pace to start with. Start small - decide you will run for 10 minutes or 2k and then see how you feel once you are out. Maybe do an extra 5 minutes if it is feeling good, but don't decide to carry on and run 5k because if you don't manage it you will feel like a failure.

Once you have got your mojo back you can start working on increasing your speed; maybe find a free programme to follow so you don't have to think about what you are going to do but there will be a measurable progression. Don't forget that most of your training should be at an easy pace, which will feel ridiculously slow, but mix it up with a speed interval session once a week. Don't try and run everything at race pace.

It will come back, muscle memory is on your side. Also, you know you have done it before, so you can do it again.

Thanks for all the advice and kind words, I'm going to get up and give it a go this morning. Wish me luck!

Hi op, I have experience of exercising after trauma. I used to do a lot of HIIT previously but I only took up running after the trauma. All I can say is that for me, what helped was not worrying about the times but just focusing on the benefits of the exercise. I also made sure I’d do some yoga after running which helped me mentally and I’d really look forward to going for a run in the end. Good luck!

Go for it @Digitaldedado 💪

The more you run, the more you can eat! May not work for everyone but I love food 😁

I know it's a cliche, but parkrun. It makes running all about the social rather than the run/time.

I go every week, just for the coffee and chat. (Also a great support for MH). Sometimes I go early and do some extra miles then do the run really slowly, sometimes I push for a good time, sometimes I run and chat with a fellow parkrunner, sometimes I volunteer, and sometimes I literally just go for the coffee and chat.

How about Nike Run Club?

now, I know some people want coach Bennett to just be quiet with his overly American ways but, I have to say, I quite like him!
its completely free and there are massive of guided runs. Want to run for 10 mins? Brilliant. There’s a guided run. 3k? Crack on. 1k? There’s a run for that too.

I’m at the point where I know I don’t like running in the rain. I don’t like running fast. Sometimes I might make it to 7k and love it. If I want to stop after 2 then I do.

you can just run!

I’m sorry to hear about the trauma; it’s good you have identified something you’d like to reconnect with and it’s just for you. Reading your post, it seems that you are tied into where you used to be as a runner. Apologies if I have this wrong. Embrace your love of running and maybe let go of any expectation of what a run used to be and bring your focus to new goals. Find some favourite routes which bring you joy. I’m happy for you and enjoy the journey 💐

I’ve gone back to running after trauma. Got a treadmill and am doing the C25K. Purely because it stops me over exercising. (Highly prone to do so).
If it’s what you want to do, then do it in anyway which satisfies your needs. Just try to listen to your body and don’t over do it.

I would second parkrun. Most have people at a wide range of speeds and are generally really supportive. You can mooch along at a pace that suits you and you will probably have others around you. You could alter your pace as you go if you fancied it, so take it easy but do the middle km a bit quicker just for the fun of it? No-one will judge you 😊

For me the trick is to make it a habit, no matter what your fitness level or distance. If you're a morning runner, get your kit out the night before, because then your halfway there already. If you run during the day and can, put your kit on as soon as you get up...I work from home some days so if I'm committing to go out later in the day I usually have my running clothes on and then a smart top for my Teams call! If I'm already dressed it feels like a waste not to go out. I'm also a bit of a geek so like recording my efforts on Strava, it does highlight those days which are harder than others, but I try and look at the trend and in more cases than not even though I've found some runs hard, overall there's an improvement with time.

I'm a big advocate for parkrun - I was a regular at mine for years clocked 50 in just over a year - after I set myself a challenge. It's a great community, I'd pace, I'd volunteer - I'd cheer people on, I'd encourage strangers not to stop, I'd cry, I'd run in the rain, hungover, in the blistering heat.
Sadly it's linked to a hugely sad time in my life and I'm not sure I can re visit it. Yet.

I ran yesterday, 3km it felt hard but beautiful at the same time - it was 29 degrees and it great to have the sun on my skin. Although I forgot the importance of good socks and have trashed my feet in blisters. But I ran.

That’s amazing!

sun on your face, miles in your legs! Go you

That’s sounds fantastic! What a beautiful image! Keep going 😁

Go out for time, not distance. Just say you will run for 10 minutes, then do 15, then 20 etc

When I started running I used to do 20 minutes twice a week and added on 5 minutes to the third run until I got to an hour. Then I joined a club.

If you can run 3k in 18 minutes already, that's a 30 minute 5k right there, with no training.

Can you try a different parkrun to your home parkrun if it brings back too many memories for you? Edited: I also wondered if you have a running shop near you - they often have social running groups.