Trying to get back to fitness after a long hiatus… BUT struggling.

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  • registered

    iwcrut

    Member since 07/26/2023.

    3 posts. Last post 3 weeks ago.
    3 weeks ago 05/23/2024 8:59am EDT

    So weird one here. Been out of running for 8-9 months for various personal reasons. Before I stopped, i was in around 16:45 min 5k - 1:17 HM - 2:45 Mara shape (Running on average 90-110 km per week)

    So the problem I have is: I have started running again recently with the goal of getting back to some shape- (aerobically its now ALL gone)

    I have now slowly built up to 40-50km per week over the last month (just running easy + a tempo + LR) running fast still feels amazing mechanically and on my body, just aerobically it absolutely winds me. I know I need to build up a base again but I am so so so inefficient running at my new ‘easy’ heart rate pace- it feels like I’m hobbling and have to go about 6min per k or slower to keep my heart rate at below even 150bpm.. (max HR tested at 189) BUT running at my old easy pace (4:40-5mink/s) still feels amazing on my body and mechanically pretty efficient- my heart rate just skyrockets into the high 150- 160s as I’m so aerobically weak now..

    my question is do I just completely ignore heart rate on ‘easy’ runs for a while and run at a moderate pace that feels coordinated, efficient and enjoyable and hope my heart rate/effort comes down in a few weeks/months or do I continue hobbling around awkwardly at my ‘correct’ new easy pace and hope something changes that way?

    Basically what’s the best thing to do to get back to aerobic fitness as far as pace with easy running and LRs..

    sorry that’s a long one.

  • brahh

    Anonymous Poster

    3 weeks ago 05/23/2024 9:15am EDT
    re: iwcrut

    chill brah

  • Comebacker

    Anonymous Poster

    3 weeks ago 05/23/2024 9:45am EDT
    re: iwcrut

    I’ve been in this position a couple times after a long hiatus. Jogging at 6:00min/km won’t do you any good. What worked for me was breaking up my easy runs with a walk break. Beginning with something like 6x5’ at 5:00min/km with 1’ walk in between. I have a similar max heart rate as you so at the end of those 5’ my heart rate might be a bit high (like 155), but most of the run would be at a low heart rate. Lot of people are anti-walking on runs, but who cares. You can slowly start to phase out the walking breaks.

    I’m not out of shape at the moment and I’m actually considering re-introducing my walking breaks. On an easy day, I feel better after running 6x5’ at 4:00min/km with a walking break than a 4:30min/km jog for 30min.

  • registered

    iwcrut

    Member since 07/26/2023.

    3 posts. Last post 3 weeks ago.
    3 weeks ago 05/23/2024 10:47am EDT
    re: brahh

    Feeling like a slug on every run isn’t chill.

  • Take it easy

    Anonymous Poster

    3 weeks ago 05/23/2024 10:54am EDT
    re: iwcrut

    You just have to start out very gently and slow then very gradually ratchet it up. At as time goes on your rate of progress will increase and you can get back to where you were. You need to be patient. It will come back faster than you think but you have to start easy and be gradual. If you get impatient or greedy there is a much greater chance of injury when you are out of shape. You can do it.

  • registered

    minong

    Member since 09/23/2015.

    672 posts. Last post 1 week ago.
    3 weeks ago 05/23/2024 11:45am EDT
    re: Take it easy

    As others have said, be patient. But I'll say this is an example of where you should worry less about HR than the average runner. As I'm sure you know, typically trying to the HR to certain levels can prevent unnecessary stress that could slow down your ability to continue to add mileage. But you know what you can and can't handle at this point, so running with the HR 10-15bpm higher than when you were fit isn't a big deal.

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