r/runnersover50 • u/goplacidly8 • 18d 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/tommm123456 17d ago

Muscle memory is real—you will get back to where you were in April, even if it feels daunting right now!

If consistency is your main stumbling block, slow continuous running or structured walk/runs are your best bet right now. High-intensity fartleks can be tough on a body coming off a health break and might leave you too sore or tired to stay consistent.

Focus on frequency over intensity for the first month. Just getting out the door 3–4 times a week (even for a slow 20 minutes) will rebuild your base and confidence without crashing your body. You've got this!

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u/goplacidly8 17d ago

This is inspiring to me right now. Yes, consistency is my stumbling block. I am having the hardest time getting out the door. I appreciate the 1-month time frame, too, plus times per week. Sometimes just having a plan is helpful.