How Slow Is Too Slow When Running After 50? -

Introduction

So you’ve started running after 50.

You’re feeling pretty good.

Then you finish your run/walk/run, glance at your watch, and look at your pace.

And there it is.

“That was really slow.”

If you’re anything like me, the temptation is to compare yourself to everyone else.

Open Instagram and suddenly it feels like every runner is posting lightning-fast Strava screenshots.

I swear those posts can make an ordinary training run feel like a failure.

So now you’re wondering…

Was my slow run even worth the time I spent doing it?

The short answer?

Absolutely.

And by the end of this article, you might never look at a “slow” run the same way again.

The Myth

There are a lot of myths floating around about running, especially for women over 50. Let’s tackle a few of the biggest ones.

Myth #1: Faster Is Always Better

Says who?

If you’re an elite runner trying to qualify for major races or win your age group, then yes, speed matters.

But if you’re like most of us—someone who simply wants to get healthier, complete a race, or finally cross something off your bucket list—does finishing in 2 hours instead of 2 hours and 20 minutes really change what you accomplished?

You still did the work.

You still showed up.

And you still crossed the finish line.

Myth #2: Walking Means You’re Failing

I absolutely hate this one.

Thousands of runners—including me—train and race using the run/walk/run method.

We walk.

We run.

And we finish races.

Walking isn’t admitting defeat. It’s a strategy that helps many runners go farther, recover better, avoid injuries, and actually enjoy the experience.

I’d much rather walk for a minute and keep going than push through until I feel like someone beat me up with a baseball bat.

Myth #3: Social Media Is Reality

This one can be dangerous.

It’s easy to scroll Instagram and wonder why everyone else seems so much faster.

Many of those runners are younger.

Some have been running for years.

Others are training for entirely different goals than you.

And that’s wonderful. I love seeing people accomplish amazing things.

But I’m not competing against them.

They’re not living in my body, they’re not my age, and they’re not trying to achieve the same goals I am.

The only runner I need to compare myself to is the one I was yesterday.

The Reality – What I Figured Out Along the Way

For a long time, I thought I wasn’t a runner.

Sure, I was getting up, putting on my shoes, and heading out the door. But because I was slow… because I walked during my runs… because I wasn’t crossing finish lines in record time… I didn’t think I had earned the title.

Then something finally clicked.

I run.

That means I’m a runner.

Walking during a run doesn’t erase the running.

Running at a conversation pace doesn’t make it “less than.” In fact, conversation pace is exactly how many coaches recommend building endurance.

Jeff Galloway has built an entire training method around running and walking. Thousands of runners have used it to finish everything from their first 5K to the Dopey Challenge.

And those runners at the front of the pack?

Every single one of them started somewhere.

None of them were born running 26.2 miles.

They didn’t start out fast.

Every runner has a first mile.

Each runner has a day when they wonder if they belong.

The difference isn’t talent.

It is deciding to lace up your shoes and go anyway.

Why Slow Is Actually Smart

There are so many reasons why slowing down is one of the smartest things you can do, especially when you’re just getting started.

Running slower puts less stress on your body, which means you’re less likely to end up sidelined with an injury. And you can’t build consistency if you’re constantly recovering from getting hurt.

A slower pace also makes it easier to stay out longer. Even if you aren’t covering a lot of miles, you’re building endurance every time you head out the door.

Then something else begins to happen.

You start believing in yourself.

Each run becomes proof that you can do this. You finish feeling encouraged instead of defeated. Instead of dreading your next workout, you start looking forward to it.

That confidence makes it much easier to stay consistent.

And consistency—not speed—is what turns someone who is trying to run into someone who simply says,

“I’m a runner.”

My Experience

I am not the fastest runner.

Never have been.

In fact, my pace is probably slower than many people reading this article.

And you know what?

I’m okay with that.

When I trained for the runDisney Princess Half Marathon, I wasn’t worried about keeping up with everyone else. My goal was simple: cross the finish line smiling and stay ahead of the balloon ladies—not chase a personal record.

That meant running at a pace that felt comfortable. It meant walking when I needed to. It meant trusting my training instead of staring at my watch.

Now I’m training for my biggest goal yet—the Dopey Challenge.

Do I expect to suddenly become a fast runner before then?

Not at all.

My plan is the same one that got me this far.

Show up.

Do the work.

Keep moving forward.

Some days that training happens outside.

Other days you’ll find me on my treadmill because the Texas heat has other ideas. When the temperature is pushing 100 degrees before breakfast, I have no problem moving my run indoors.

The miles still count.

That’s one of the biggest lessons running has taught me.

There isn’t just one way to become a runner.

The weather won’t always cooperate.

Your legs won’t always feel strong.

Life won’t always leave room for the perfect workout.

None of that means you’ve failed.

It simply means you’re a runner who is training through real life.

Whether today’s run is your fastest, your slowest, or mostly walking, you’re still building endurance. You’re still building confidence. Most importantly, you’re proving to yourself that you didn’t quit.

That’s what keeps moving me toward the Dopey Challenge.

And I believe it will keep moving you toward your goal, too.

So…How Slow Is Too Slow?

If you’re moving forward, you’re not too slow.

The only pace that doesn’t get you anywhere…

…is the one you never start.

Encouragement

One of my biggest goals right now is to cross the finish line of the Dopey Challenge.

But there’s another goal that means just as much to me.

I want women over 50 to stop believing the lie that they have missed their chance to become a runner.

You don’t have to be the fastest.

You don’t have to look like the runners you see on social media.

You don’t have to post impressive Strava or Runna screenshots for your effort to matter.

In fact, I think we should be celebrating each other instead of comparing ourselves to one another. When someone shares a run, I want to cheer them on, whether they finished a marathon or simply made it around the block for the first time.

Comparison has stopped too many women before they ever had a chance to discover what they’re capable of.

The only person you need to be better than is the one who almost stayed on the couch.

The moment you lace up your shoes and head out the door, you’re already doing something that yesterday’s version of you didn’t do.

That’s worth celebrating.

So if you’re worried you’re too slow…

If you’re wondering whether walking “counts”…

If you’re afraid someone will judge your pace…

Please hear this.

You are not too old.

You are not too slow.

You do not have to earn the title of runner.

You become a runner the moment you decide not to quit.

You’ve got this.

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