I am so slow now that it is demoralizing

You’re still a young runner. The main thing is to keep running.

I’m 31 and have quit running many times so far.

I can tell you that continuity in training and consistency is the most important thing.

I know it’s hard not to dwell on current results, but the fact is that your fastest days are years ahead of you.

EGF - This will take some time. Everything you do in the meantime should be geared toward making you better and stronger later, instead of trying to push hard and get back to where you were right away.

Forget sub-5 for the moment. In a couple of years, you'll probably be much faster so it doesn't matter. Right now, what can you do to put yourself in a better position to train harder later?

Maybe work on your core. Most young runners overlook this.

Maybe work on exercises to strengthen your feet and ankles, so that running at higher intensities/volumes in the future is more doable.

Maybe do sets of lunges, calf raises, and running drills to strengthen your legs all-around.

Maybe tons of slow, easy running and strides would be an excellent foundation for future harder training. Possible include hill work at moderate effort.

Maybe plenty of cross training. I have used recumbent stationary bike and pool running effectively in the past.

Don't worry. Your fitness will return, and if you do it right you'll be stronger, fitter, and faster than ever before.

I'm about to turn 57 and was out for 3 months after getting clipped by a car.

I probably should've only been out for 2 months but I was very dispirited by how hard running felt after being out that long and wasn't very good about just being consistent and getting out there regularly. My fitness is coming back now, slowly.

Just face the fact that at first you won't be able to go as fast or as long as you did before. And then get out there and put in the work to get back to where you were. If you just throw yourself a pity party it will take even longer to get back to where you want to be. If you try to run like you did before too soon you'll end up injured again. Wash, rinse, repeat.

Sub-8 Mile wrote:

Maybe work on your core. Most young runners overlook this.

Most young runners waste way too much time on "core."

Something is off here. If you were a 4:50 guy a few months ago you should be in sub-6:00 shape almost immediately when you resume training.

Patience...

Also, I have some bad news for you: You will slow down as you age.

Luv2Run wrote:

Patience...

Also, I have some bad news for you: You will slow down as you age.

Lol, true for the long haul, but in this case he’s like 14 or something, plenty runway to get faster with age first.

The Patience part is spot on :-)

roller coaster wrote:

Most young runners waste way too much time on "core."

Something is off here. If you were a 4:50 guy a few months ago you should be in sub-6:00 shape almost immediately when you resume training.

We were supposed to run on the track for the time trial, but because of COVID, we were forced to run on a hilly course. Most of us guys weren't familiar with the course, and therefore we did not kick at all (at least I didn't).

Thank you all. I will continue to train carefully. The thing I have noticed is I seem to back off a lot more whenever I feel pain in training; Is this just me being more cautious or overly cautious?

ElGuerroujFan wrote:

Thank you all. I will continue to train carefully. The thing I have noticed is I seem to back off a lot more whenever I feel pain in training; Is this just me being more cautious or overly cautious?

Maybe a little gun-shy; nothing wrong with that. Just get out the door every day. Your fitness and confidence will come back.

ElGuerroujFan wrote:

Thank you all. I will continue to train carefully. The thing I have noticed is I seem to back off a lot more whenever I feel pain in training; Is this just me being more cautious or overly cautious?

Dude aren't you 15 or something? Seriously, the last thing you should have to worry about is getting back in shape. I bet with 4-6 months of easy reserved training you'll be threatening or smashing your 4:59 pr again. Be patient with your training, build up easy mileage and work on light threshold work and some rep work; you have all the time in the world at your age.

You will get back to it. You had four months off. Of course your body needs a bit of time to get back to where it was. I have run time trials then a month later run significantly faster. Then the month after that. Then the month after that. You have that to look forward to - you can chart your progress and improvement. That time will get a lot faster with the most improvement at the beginning.

Giving up on the very first setback? Keep going!

Run.

ElGuerroujFan wrote:

I hate being so slow. I have been off for 4 months prior to this for injury but I had no idea I still would not be back in shape.

I was a sub 5 guy before this, but in a recent time trial I ran a 6:58 mile. My recovery pace is now high 10s PER MILE. I am SO SLOW. I feel like I lost every bit of fitness I had. Please, someone with a similar experience share something that can bring me some hope.

Keep plugging away. It will come back, it just never comes back and quickly as we want. I've noticed after long lay offs that I feel like I really struggle and then it's like a light switch where it suddenly goes from a struggle to feeling good again and paces dropping back to normal. It's just takes time. You'll get there!

1-Motivate yourself.

2-Set a target

3-Decide to take small rewards as a gift if you completes your target

ALL THE BEST!

OP, I am not fast (4:49 1600 in high school), I was in 19 minute 5k shape last year, stopped running for about probably close to 6 months, gained 25-30 pounds, and struggled with running consistently again. At first, I was jogging 13:30 minute miles with walking breaks just to keep my heart rate low enough. That was this March. Now, in October, 7 months later, while I have only lost 10-15 pounds, I have consistently been running 7-8 hours a week. I can now run 10 minute miles at the same intensity that I was doing walk /jogs. I went from maybe 30 minute 5k shape to 20:30 in 7 months, and I expect I will continue to return to my old fitness with time and healthy weight loss. I am also a 29 year old male. I probably would be improving much faster too if I watched my weight and cleaned up the diet, but I am offering my experience/perpective.

It will take time, but run easy, don't force workouts, be patient. Remember, it's not just your aerobic system that needs to get back in shape. So do muscles, bones, and tendons. Be patient. It will come back.