Starting back after long lay off

Just run as you feel and forget about pace, I would go for taking it steady at first then go faster a bit as you get fitter

The only thing that matters is getting those running shoes on, and getting out' the door - the rest will come in time

Thanks its accepting that your body cannot do what it used to, almost like a bereavement.

The 60 minute recovery runs are a pipedream now.

I've had to go through this process numerous times due to injuries, and am currently in the same type of shape as yourself (6'1" 195 lbs - had a hip injury that limited a lot of activities) and working my way back. If you've never let yourself go like this before, I think you're going to be surprised at how quickly your fitness will come back, though it might take some time to drop the weight.

I always take approach A to start for the first two weeks. I'll run a mile and add a minute or so each day. Don't worry about the pace, just get out the door. After I get my legs under me again, it's a lot easier to start mixing in approach B and getting out for some longer runs. After 6-8 weeks I think you'll be ready to start approaching training like you used to, just take your time building up volume.

For what it's worth, I also ran the 800 but was more of a 400/800 type, so mentally this approach is always easier for me to handle.

Depeonds on the time frame. Since you are starting from scratch I would recommend going on a ketogenic diet for a few weeks, dropping 15 lbs or so, then start to add in the running little by little. Only introduce carbs as you really need them. If you are proactive and still go to the gym and do some high intensity training you can drop 20-30lbs within a couple months and then start getting serious about putting in the training. In my experience while losing weight and dieting your running is hindered anyway, so might as well get the hard stuff out of the way first. Your legs will appreciate the extra weight off when you are training.

formerduck wrote:

I am a former D1 800m runner (..) I am overweight (195, 6ft 2)

I never understand this yet it seems so common. Had you only run twice a week for 45min throughout the years, you should be easily able to run 38min 10k. Maintaining a somewhat OK shape is so much easier than getting back to it.

Anyway, good luck.

A vote for easy "get-out-the-door" runs (20 minutes+). Be religious about this, whether it be four, five, or six days a week.

Add some really easy (but faster than your steady run pace) 100 meter strides two times a week. Do anywhere from 6-10 with as much recovery as you feel like). They have always helped my fitness while in recovery mode (almost constant these days).

Remember to find ways to make it fun.

Good luck.

Thanks for your advice, really appreciate the comments.

I think food is a big part of it, i eat too much and running on tired legs at my weight usually ends up in a calf strain. In past I had always started back with Fartlek but its way too easy to turn off and think your running hard.

Going to try the regular short runs and maybe a bit in the gym along with a diet to shed a few pounds. Strides also a good option almost feels like running!!

At 35, diet is going to determine how hard this is going to be. You can either drop to 165 and run five 20 minute runs and a hard 10 miler a week or you can stay at 195 and slowly build up everything to where you can carry 195. I would guess 50 well planned miles per week would be necessary to get you to 40 min 10ks at 195.

absolutely the most important thing is consistent normal running, day after day after day. That is 90% of it.

But the other 10% - I would consider doing some easy strides after one or two runs per week, even before you feel fit.

Running exclusively at the same slow pace week after week is probably not the best thing for legs. Try running at different paces to wake up those old running muscles.

I'm 43 so I've been through the cycle a few times - strides have always made the running more fun and sped up the fitness process.

Consistency.

Patience. Take your time working toward your goal. Focus on the weight, the gradual increase in running fit and speed, and staying healthy in all aspects of your life.

Also, find "fun" places to runs. Trails, hills, along a river, where the young ones sun themselves...

sub240 wrote:

I never understand this yet it seems so common. Had you only run twice a week for 45min throughout the years, you should be easily able to run 38min 10k. Maintaining a somewhat OK shape is so much easier than getting back to it.

Anyway, good luck.

It always seems to be more common among middle distance guys, at least with the folks that I know.

5k and 10k guys go either way, but most tend to keep running to some degree, even if it is only a couple times a week. Either that or they hate running and totally stop.

Middle D guys are more used to workouts, and typically don't have the same "addiction" to running, so it is easier for them to slip off the schedule.

I was a D1 distance guy, and at 32 still run everyday. I don't workout anymore though, and rarely race. I'll have the occasional day off. I am only 10 pounds more than I was at my ideal racing weight in college. I'd say I run about 7-10 a day at 6:30 pace. It seems very easy. 45-60 minutes and I am done. Usually in the AM before work.

It would be hard for me to quit running. Not the same thing for my Mid D friends, at least so they tell me.

formerduck wrote:

Thanks its accepting that your body cannot do what it used to, almost like a bereavement.

The 60 minute recovery runs are a pipedream now.

first off, best of luck to you.

i'm 43, former d1`distance runner, and what you say is tough to overcome for many, ie. knowing your body can't do what it used to be able to do. running a 7min pace easy run is now a race. that will change if you get out the door on a consistant basis. don't worry about race times now. just enjoy yourself and the journey as you get back into shape. as hard as it is, try to forget what you used to be able to do on the track, and keep the mindset that all this is new. that perspective plus consistant running will get you headed in the right direction to build on.

Hey guy you should post your e-mail and see what help you can get.

agip wrote:

absolutely the most important thing is consistent normal running, day after day after day. That is 90% of it.

But the other 10% - I would consider doing some easy strides after one or two runs per week, even before you feel fit.

Running exclusively at the same slow pace week after week is probably not the best thing for legs. Try running at different paces to wake up those old running muscles.

I'm 43 so I've been through the cycle a few times - strides have always made the running more fun and sped up the fitness process.

I think agip said it best. Just get out the door and get the discipline back. Discipline across the board is ultimately what's going to help you lose weight, too.

The only other thing I'd add is that you might want to find a trail or some grass once in a while. Roads and treadmills aren't very kind, especially to somebody overweight. An occasional trail run can do you a world of good.

Really encouraged by the messages. Definitely leaving the watch at home and getting offroad.

I came from speed background and always had to work hard on endurance. Once I stopped it disappeared.

Thanks