Running after extended time off, and getting older (Read 129 times)

Currently 33 years old, 5'9", male, 165lbs.  165 is kinda fat for me, my ideal running weight was always around 140-150.

Currently, I can run an 11 minute mile for MAYBE 2.5 miles before my RPE shoots up and I have to stop.  Last time I could run a decent pace without dying, I was probably 27 or so, and could run an 8 minute mile almost indefinitely.

Back in my early twenties, after some time off running I could effortlessly get back to 8min/mile pace within 2 or 3 weeks.  Right now, I doubt I could run an 8 minute mile if I had to, which is kind of embarrassing and concerning.

So I guess my question is, with getting older and heavier, how long should it take me before I can run an 8-9 minute mile for 3+ miles again?  It doesn't seem like it's anywhere in sight.  Do I need to lose 15-20lbs before that can even happen?

There's a big difference between 2-3 weeks (barely starting to lose fitness), and 5-6 years (basically starting from scratch now).  The extra weight doesn't help, but the bigger problem may be your memory of what you once were able to do.  Training paces are based on current fitness, not your goals, so you probably need to slow down your runs even if it means running 12:00 pace or including some walking.  A beginner's 5K training program should help give some structure and variation to your running. You also don't need to be too concerned about age slowing you down until you hit 40+ and even then it can usually be offset with increased training.  I was still running faster than my HS times when I was in my mid-40s.

Good luck, it will happen.  I agree with all the previous comments.  Concentrate on getting more easy miles before working on the pace per mile.  4 to 6 runs a week and get up to 25 to 30 miles.  If you do easy miles, injuries will stay away.  For men, it is easier to lose weight.  Keep the same intake and you will probably drop 2 to 3 pounds per week.  At 5' 9" which is my height, 150 to 155 would be "light".  Under that would be rail thin.  Also, find a buddy to run with as much as you can.  Misery loves company.

Miles, miles, and more miles.

If you work up to 30-40 miles a week, the weight takes care of itself. So does the speed. Don't worry about how fast you're going NOW, 12:00 is fast enough for fitness.

The age of 33 has nothing to do with it.  It's just time off from running and you should easily beat your times from your previous running as long as you put in the training.  I've recently set PRs in my late 40s.  Much of what used to be believed about aging athletes has proved to be myth.  As others have said, approach increases in mileage and pace very carefully and you shouldn't get injured.  Strength training has also proven to be essential in my staying pretty much injury free.  Single leg squats are amazing!

Great post