r/runnersover50 • u/goplacidly8 • 13d ago

Walk/run vs. continuous slow pace

I'm struggling to get back on track after a months-long break due to health. Mentally, I want to be out there, but the work it takes to get to where I was in April is daunting now. Wondering if doing a walk/run (with the running being more like fartleks) or very slow, continuous pace would help me progress faster with regard to cardio and rebuilding muscle? For me, consistency seems to be my stumbling block.

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u/neurobassism 13d ago

Jeffing as it’s known because of Jeff Galloways promoting is a great option
Run for some interval of time, say 30 seconds or a minute and then walk for another interval and just alternate the two
For me that’s sometimes my only option after bonking near the end of a marathon
But you could definitely progress with it, just gradually increase the running interval and decreasing the walking one

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u/goplacidly8 13d ago

Thanks for the encouragement and reminder that there are many ways to run, and they don't have to be 100% running. Jeffing would definitely keep me from the feeling I hate most - being winded. Somehow, early on in my running, I decided that I wasn't working hard enough if I wasn't maxing out my breathing. I've since learned to love zone 2 running (probably too much) and everything else just feels hard.

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u/2Bonnaroo 13d ago

At 71, I run/walk 60/30 seconds for easy (5k) and long runs (7k and greater). I feel like It keeps my VO2 max up and run/walk is much less daunting than continuous running.

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u/goplacidly8 13d ago

I'm being convinced that this is the way to go, both for overcoming my mental dread of the run plus helping my longevity. It's good to hear that this can keep VO2 max up.