Watching you go through this process has inspired me to get back out there too and not be afraid to go at my own pace, not what some onlooker thinks my pace should be... I was so in my head about this! Yesterday I ran 4 miles, my longest run in I don’t even know how long. I was elated, so pleased with myself, I could have cried! Thank you for always sharing and being so open about your challenges and finding solutions! It has genuinely helped me so, so much ♥️
Thank you for this, I loved it. Forgive the long anecdote ahead...I am 48 and a lifelong (once-competitive) runner, middle distance in HS and college and then half marathons. Not comparing myself to past me is huge for me. I have had a lot of really interesting conversations with doctors and PTs about running over the past two years when I recovered from tearing a meniscus in one knee only to tear the meniscus in the other.
First, when I had mostly healed from the first knee, I went to see the orthopedic doc that treats local pro sports teams to get some real feedback on running and my knees. I asked him directly whether someone with my knee picture and history should be running. He encouraged me to keep running, despite pretty significant arthritis, because it helps manage weight (good for knees) and it’s so good for anxiety. “Just listen to your body.” Not listening to my body, I proceeded to sprint in a workout class (hi to past me) and tear the other meniscus.
With my second knee, I committed to listening to medical professionals as well as my body. I had surgery (this April), recovered, did months and months of PT and acupuncture. My PT was a serious runner who understood how much I missed it and wanted to get back. I did months of walking uphill on the tread instead of running for cardio. I started running again this month and she told me, repeatedly, just run slowwwww. I can build up longer distances if I feel ok, but running slow will keep me healthier. It’s really the only way for me to keep running.
So here I am, running slowly and happily, adjusting to new me -- cheers to us! I really miss sprinting but today me would rather be running 10 years from now than sprinting today.
Proud of you! I can only imagine how much harder it is not to compare when you were a competitive athlete in the same sport. (Brandon goes through this a lot with volleyball.) I’m so glad you are listening to your body and returning to the sport you love in a way that honors Present You ❤️
So I’m not such a loser at running! Why do we make up these stories that we tell ourselves that say we don’t belong if our pace is not a sprint? Thank you for giving me the permission I was looking for that any pace, any distance, is still considered running. I was feeling super discouraged this last summer as I too attempted to run a few times and hit that “bonk” and thought, what’s the point? I will give myself more grace and start again with zero expectations! TY Melissa for always keeping it real!
I think this is what I need to do. I unfortunately don’t have a choice on running at a faster pace for my Air Force fitness tests every 6 months. But since I have bad knees, back, and hips that tend to pop out of place ever since having a kid, I abhor it every time. I spend 3-4 weeks leading up to the test just prepping myself to “get through it” without dying or breaking anything. I push my body (and my lungs) way harder than I should for those months of the year, and then don’t run a step in between. But I’m 1000% sure I’d be sooo much better off if I consistently ran at a slow pace, where I’m not hurting, and just gave it a little extra gas for the tests, versus my current method of try not to die from pushing it so much in such a short time. You’ve inspired me to give it a shot, and maybe I’ll be a runner again like I was when I played competitive soccer and could sprint up and down the field for 90 minutes without even breathing hard.
Based on everything I’ve read about building a cardio base and keeping your joints healthy, you’re on the right track. Easy zone 2 running in between your fitness tests, combined with some mobility and strength work as you have capacity, would probably make those tests feel less treacherous. And if you could find a way to run in between the tests in a way that was enjoyable, that feels like a win to me. ❤️
Thank you so much for this. I ran for a really long time, and got decent enough at it to run the Boston Marathon several times. Then I got sick and had to set it down two years ago. Not running does not work for my brain. I’ve been trying to find a way back and reading this made me realize I’m not going slow enough. Even though I’m going so much slower than before (I can’t even run one mile at my old marathon pace - extremely humbling), I don’t think I’m going slow enough. My goal for this week just became to see just how slow I can go. Thank you, thank you.
I love this. And yes, I definitely think that is the right approach. And also, it would be some kind of athletic miracle if you could take years off from running and return to it at the same pace that it took years to build up to. Don’t you think? (I’m talking to myself here too.) 😂❤️
Running one mile at a pace I used to run 26 didn’t seem like it should be that big of a stretch, but it turns out, it is. 😂
Along those lines, to anyone coming back to running after a long break, I strongly recommend giving your garmin a hard reset or using the restart as an excuse to buy a new one. Having a watch that doesn’t remind you of old paces and PRs is wonderful. The garmin app keeps them so they’re still accessible, just not in your face as often. I love getting various PR alerts for 10-12 min miles, truly. It feels like embracing who I am now, not competing with my former self, which I try hard not to do.
I’m restarting my running journey as well. Seeing your IG stories about running slowly and not comparing past me to current me has given me the extra push I needed to really commit to it. I loved running until 8.5 years ago, I tore ligaments in my foot. It still hurts from time to time and my PT said it might always, but the thought of how long recovery was is a little scary. To combat the fear of re-injury, I’m doing walk/jog intervals and not caring about my pace. I’m prioritizing weights and cross-training this time to (hopefully) prevent injuries. I don’t necessarily desire to run half marathons anymore, but 5ks and 10ks seem like good goals for my 44 year old body.
I really enjoyed running years ago but stopped when I gained weight. It's very hard on my knees. Your effort to run again is igniting a spark in me to try, but I am worried about injuries. My best time was 13:30 doing run/walk intervals so I'm all in on not going fast. Loved this post!
Run/walk, OR try rucking (walking with weight in a pack)! It offers you the same cardio benefits, even greater strength and bone density benefits, but far less impact on your joints. I still love rucking!
I read something once about “honest regression” when training (for anything). The takeaway for me was to start where you are right now and enjoy it without worrying about where you used to be. I love running outdoors on trails because the scenery changes and motivates me to keep going. Whenever I do track, I always think “That was slower than I thought” or “slower than it felt.” This was nice to read! It doesn’t matter because it’s the pace for me, and I had a great run. I always stop running during the (long Alaskan) winter because I prefer running outdoors and not when it’s cold. 😆 I’m always starting over in the spring and have to remind myself why I do it and why I enjoy it.
I love all of this and it sounds so much like me. I’ve done 3 marathons and many half’s and after a trip and fall several years ago, I hit my face and broke my jaw, I haven’t run much at all. But I tried a couple of months ago and I tried my old 9 min mile and it killed me and couldn’t keep up with that for more than a quarter of a mile. And I walked most of it. But I miss running and this gives me hope and permission to run slowly! All to say I’m going to give it a go because I SO miss the quiet and solitude! Thank you!!!
I find it SO FASCINATING that so many of us are mad at ourselves for taking many years off, then not being able to return to a pace that took us MONTHS if not YEARS of training to achieve in the first place. I'm seeing this theme everywhere! So yes, start again, meet your body where it is, and keep us posted!
Your running stories have been an inspiration to me. I came back to running this year after a ~5 year hiatus. I was a more “hardcore” distance runner before, and after my last race things just felt not fun. At the start of this year, I could barely run a mile. Since then I joined a running group, figured out I had asthma, have incorporated running with my strength and yoga routines, and am happily running 5 and 10k’s at my “sexy pace.” I forgot how happy running makes me, and I’m so glad to be back- in my own more fun way. Thanks for sharing your journey 💛🏃♀️🏋️♀️🧘♀️
I really needed this. All we can do is run the best pace for where we are in our journey at that moment; it’s about the distance, not the time. I turn 60 soon and have only been running a few years. I had SO MUCH FUN doing the rock n roll half in SLC last week and try not to let my less than impressive time be a caveat. My 15 minute miles mean nothing to anyone, and I’m still smiling at the experience, so let’s leave it at that! I’m thinking of doing a half marathon trail run to ring in my 60th year because the race director promises there is no cutoff time, they’ll wait for all of us. And tbh I love hiking more than running, so I’m kind of drawn to the dirt. A question for you. I know what you put in your hiking daypack for hydration and energy, but do you do anything different for running? I love LMNT watermelon packets for electrolytes, but after 60 minutes and my HR is up and I see another uphill, I’m reaching for a gel or gummy. How about you?
I love that! Thirteen miles is SO LONG, and I don't care how long it takes you to finish--you did a half-marathon! That's something not everyone can say.
I still haven't dialed in running nutrition or hydration yet. TBH, I don't take any water out with me, unless I'm trail running! So I typically run for 60-90 minutes without any water or snacks, and maybe I'd feel so much better if I did, but I really just haven't thought about it much. I go into runs well hydrated and well fed, so that helps, but if I continue to up my mileage, I'll have to create a strategy here too. Stay tuned!
I have never been a runner or a good hiker but I was a solid walker. Then my knees just went south. I had them both replaced in 2020 (yes, middle of covid) and now I am trying to get my cardio back. I walk every day again and listen to Audibles. I walk fast then slow and sometimes backwards. Then, this whole running conversation made me wonder...could I? One of the challenges of sliding down the "my knees are so bad I can barely walk" is that you get stuck on what you can't do. My shift is every time I find myself on the verge of dismissing something, I take a minute to wonder if it is something I could do. And I can jog, not far yet but I really love it.
You could certainly try! Or you could add weight to your walks, for added cardio without the joint strain. That's one of the biggest benefits of rucking! If you test it out, keep us posted!
Thanks so much for sharing your strategy! I repeatedly get trapped in the mindset of, "I used to ..." and then injure myself because I push myself too far past my current fitness levels. I'm going to work on getting a clean slate mindset!
I love LMNT - I live in Arizona and it gives me comfort knowing that I'm staying properly hydrated and balanced. LMNT feels really clean and not like I'm drinking a bunch of chemicals or straight up sugar.
Yes! This makes so much sense. I'm a bit wary of running again as I was advised it's not great for women in late 40's it can actually make you gain weight but it brings so much joy and I see lots of healthy women of my age still enjoying it. Going to try your method tomorrow. Just sloooooow down and see where it goes
Good grief! I was trying to figure out when I wrote this! I have signed up for (2) 10 milers in a few months and I’ve hit a wall in our horrible heat in Texas. I’m going to try your strategy tomorrow. Thank you!!
Permission to run slow accepted. TY! I know that “bonk” feeling well. One of my 2024 goals (for enhanced joy) is to start running again. I MISSS IT. Injury and weight have me nervous. I think going slower might just do the trick! Thank you. 👌🏼😎
Watching you go through this process has inspired me to get back out there too and not be afraid to go at my own pace, not what some onlooker thinks my pace should be... I was so in my head about this! Yesterday I ran 4 miles, my longest run in I don’t even know how long. I was elated, so pleased with myself, I could have cried! Thank you for always sharing and being so open about your challenges and finding solutions! It has genuinely helped me so, so much ♥️
That is so awesome!!! Good for you!! 🎉🙌
Thank you for this, I loved it. Forgive the long anecdote ahead...I am 48 and a lifelong (once-competitive) runner, middle distance in HS and college and then half marathons. Not comparing myself to past me is huge for me. I have had a lot of really interesting conversations with doctors and PTs about running over the past two years when I recovered from tearing a meniscus in one knee only to tear the meniscus in the other.
First, when I had mostly healed from the first knee, I went to see the orthopedic doc that treats local pro sports teams to get some real feedback on running and my knees. I asked him directly whether someone with my knee picture and history should be running. He encouraged me to keep running, despite pretty significant arthritis, because it helps manage weight (good for knees) and it’s so good for anxiety. “Just listen to your body.” Not listening to my body, I proceeded to sprint in a workout class (hi to past me) and tear the other meniscus.
With my second knee, I committed to listening to medical professionals as well as my body. I had surgery (this April), recovered, did months and months of PT and acupuncture. My PT was a serious runner who understood how much I missed it and wanted to get back. I did months of walking uphill on the tread instead of running for cardio. I started running again this month and she told me, repeatedly, just run slowwwww. I can build up longer distances if I feel ok, but running slow will keep me healthier. It’s really the only way for me to keep running.
So here I am, running slowly and happily, adjusting to new me -- cheers to us! I really miss sprinting but today me would rather be running 10 years from now than sprinting today.
Proud of you! I can only imagine how much harder it is not to compare when you were a competitive athlete in the same sport. (Brandon goes through this a lot with volleyball.) I’m so glad you are listening to your body and returning to the sport you love in a way that honors Present You ❤️
So I’m not such a loser at running! Why do we make up these stories that we tell ourselves that say we don’t belong if our pace is not a sprint? Thank you for giving me the permission I was looking for that any pace, any distance, is still considered running. I was feeling super discouraged this last summer as I too attempted to run a few times and hit that “bonk” and thought, what’s the point? I will give myself more grace and start again with zero expectations! TY Melissa for always keeping it real!
Keep us posted!!!
I think this is what I need to do. I unfortunately don’t have a choice on running at a faster pace for my Air Force fitness tests every 6 months. But since I have bad knees, back, and hips that tend to pop out of place ever since having a kid, I abhor it every time. I spend 3-4 weeks leading up to the test just prepping myself to “get through it” without dying or breaking anything. I push my body (and my lungs) way harder than I should for those months of the year, and then don’t run a step in between. But I’m 1000% sure I’d be sooo much better off if I consistently ran at a slow pace, where I’m not hurting, and just gave it a little extra gas for the tests, versus my current method of try not to die from pushing it so much in such a short time. You’ve inspired me to give it a shot, and maybe I’ll be a runner again like I was when I played competitive soccer and could sprint up and down the field for 90 minutes without even breathing hard.
Based on everything I’ve read about building a cardio base and keeping your joints healthy, you’re on the right track. Easy zone 2 running in between your fitness tests, combined with some mobility and strength work as you have capacity, would probably make those tests feel less treacherous. And if you could find a way to run in between the tests in a way that was enjoyable, that feels like a win to me. ❤️
*I mean, playing soccer and being able to sprint for 90 minutes was the last time I considered myself a runner. Not that I want to get there again 😅
Thank you so much for this. I ran for a really long time, and got decent enough at it to run the Boston Marathon several times. Then I got sick and had to set it down two years ago. Not running does not work for my brain. I’ve been trying to find a way back and reading this made me realize I’m not going slow enough. Even though I’m going so much slower than before (I can’t even run one mile at my old marathon pace - extremely humbling), I don’t think I’m going slow enough. My goal for this week just became to see just how slow I can go. Thank you, thank you.
I love this. And yes, I definitely think that is the right approach. And also, it would be some kind of athletic miracle if you could take years off from running and return to it at the same pace that it took years to build up to. Don’t you think? (I’m talking to myself here too.) 😂❤️
Running one mile at a pace I used to run 26 didn’t seem like it should be that big of a stretch, but it turns out, it is. 😂
Along those lines, to anyone coming back to running after a long break, I strongly recommend giving your garmin a hard reset or using the restart as an excuse to buy a new one. Having a watch that doesn’t remind you of old paces and PRs is wonderful. The garmin app keeps them so they’re still accessible, just not in your face as often. I love getting various PR alerts for 10-12 min miles, truly. It feels like embracing who I am now, not competing with my former self, which I try hard not to do.
I’m restarting my running journey as well. Seeing your IG stories about running slowly and not comparing past me to current me has given me the extra push I needed to really commit to it. I loved running until 8.5 years ago, I tore ligaments in my foot. It still hurts from time to time and my PT said it might always, but the thought of how long recovery was is a little scary. To combat the fear of re-injury, I’m doing walk/jog intervals and not caring about my pace. I’m prioritizing weights and cross-training this time to (hopefully) prevent injuries. I don’t necessarily desire to run half marathons anymore, but 5ks and 10ks seem like good goals for my 44 year old body.
I love the run/walk! I’m still doing it, and it just feels lovely. 🙌
I really enjoyed running years ago but stopped when I gained weight. It's very hard on my knees. Your effort to run again is igniting a spark in me to try, but I am worried about injuries. My best time was 13:30 doing run/walk intervals so I'm all in on not going fast. Loved this post!
Run/walk, OR try rucking (walking with weight in a pack)! It offers you the same cardio benefits, even greater strength and bone density benefits, but far less impact on your joints. I still love rucking!
I read something once about “honest regression” when training (for anything). The takeaway for me was to start where you are right now and enjoy it without worrying about where you used to be. I love running outdoors on trails because the scenery changes and motivates me to keep going. Whenever I do track, I always think “That was slower than I thought” or “slower than it felt.” This was nice to read! It doesn’t matter because it’s the pace for me, and I had a great run. I always stop running during the (long Alaskan) winter because I prefer running outdoors and not when it’s cold. 😆 I’m always starting over in the spring and have to remind myself why I do it and why I enjoy it.
I love all of this and it sounds so much like me. I’ve done 3 marathons and many half’s and after a trip and fall several years ago, I hit my face and broke my jaw, I haven’t run much at all. But I tried a couple of months ago and I tried my old 9 min mile and it killed me and couldn’t keep up with that for more than a quarter of a mile. And I walked most of it. But I miss running and this gives me hope and permission to run slowly! All to say I’m going to give it a go because I SO miss the quiet and solitude! Thank you!!!
I find it SO FASCINATING that so many of us are mad at ourselves for taking many years off, then not being able to return to a pace that took us MONTHS if not YEARS of training to achieve in the first place. I'm seeing this theme everywhere! So yes, start again, meet your body where it is, and keep us posted!
Your running stories have been an inspiration to me. I came back to running this year after a ~5 year hiatus. I was a more “hardcore” distance runner before, and after my last race things just felt not fun. At the start of this year, I could barely run a mile. Since then I joined a running group, figured out I had asthma, have incorporated running with my strength and yoga routines, and am happily running 5 and 10k’s at my “sexy pace.” I forgot how happy running makes me, and I’m so glad to be back- in my own more fun way. Thanks for sharing your journey 💛🏃♀️🏋️♀️🧘♀️
I move that we call whatever pace we feel the happiest and most comfortable our "sexy pace." All in favor? :) :) :)
I really needed this. All we can do is run the best pace for where we are in our journey at that moment; it’s about the distance, not the time. I turn 60 soon and have only been running a few years. I had SO MUCH FUN doing the rock n roll half in SLC last week and try not to let my less than impressive time be a caveat. My 15 minute miles mean nothing to anyone, and I’m still smiling at the experience, so let’s leave it at that! I’m thinking of doing a half marathon trail run to ring in my 60th year because the race director promises there is no cutoff time, they’ll wait for all of us. And tbh I love hiking more than running, so I’m kind of drawn to the dirt. A question for you. I know what you put in your hiking daypack for hydration and energy, but do you do anything different for running? I love LMNT watermelon packets for electrolytes, but after 60 minutes and my HR is up and I see another uphill, I’m reaching for a gel or gummy. How about you?
I love that! Thirteen miles is SO LONG, and I don't care how long it takes you to finish--you did a half-marathon! That's something not everyone can say.
I still haven't dialed in running nutrition or hydration yet. TBH, I don't take any water out with me, unless I'm trail running! So I typically run for 60-90 minutes without any water or snacks, and maybe I'd feel so much better if I did, but I really just haven't thought about it much. I go into runs well hydrated and well fed, so that helps, but if I continue to up my mileage, I'll have to create a strategy here too. Stay tuned!
I have never been a runner or a good hiker but I was a solid walker. Then my knees just went south. I had them both replaced in 2020 (yes, middle of covid) and now I am trying to get my cardio back. I walk every day again and listen to Audibles. I walk fast then slow and sometimes backwards. Then, this whole running conversation made me wonder...could I? One of the challenges of sliding down the "my knees are so bad I can barely walk" is that you get stuck on what you can't do. My shift is every time I find myself on the verge of dismissing something, I take a minute to wonder if it is something I could do. And I can jog, not far yet but I really love it.
You could certainly try! Or you could add weight to your walks, for added cardio without the joint strain. That's one of the biggest benefits of rucking! If you test it out, keep us posted!
Thanks so much for sharing your strategy! I repeatedly get trapped in the mindset of, "I used to ..." and then injure myself because I push myself too far past my current fitness levels. I'm going to work on getting a clean slate mindset!
I love LMNT - I live in Arizona and it gives me comfort knowing that I'm staying properly hydrated and balanced. LMNT feels really clean and not like I'm drinking a bunch of chemicals or straight up sugar.
Yes! This makes so much sense. I'm a bit wary of running again as I was advised it's not great for women in late 40's it can actually make you gain weight but it brings so much joy and I see lots of healthy women of my age still enjoying it. Going to try your method tomorrow. Just sloooooow down and see where it goes
Good grief! I was trying to figure out when I wrote this! I have signed up for (2) 10 milers in a few months and I’ve hit a wall in our horrible heat in Texas. I’m going to try your strategy tomorrow. Thank you!!
Permission to run slow accepted. TY! I know that “bonk” feeling well. One of my 2024 goals (for enhanced joy) is to start running again. I MISSS IT. Injury and weight have me nervous. I think going slower might just do the trick! Thank you. 👌🏼😎