- 1 How to Get Back Into Running After a Long Break
- 1.1 1. Prepare a Proper Training Plan for Yourself
- 1.2 2. Keep Yourself Calmed Down and Patient
- 1.4 3. Start Slow and Steady
- 1.6 4. Always Trust the Process
- 1.8 5. Make It a Habit
- 1.9 6. Follow a Workout Routine
- 1.10 7. Perform Cross-Training
- 1.11 8. Limit Your Mileage
- 1.12 9. Join Running Clubs
- 1.13 10. Participate in Race
- 1.14 11. Always Be Positive
- 2 Final Thought
How to get back into running…
Struggling to find the answer?
I dare say, no matter what kept you away from running, getting back into it from an extended hiatus is no walk in the park.
But don’t think anymore.
If you stopped running because life got in the way, time just didn’t allow it, illness forced you to stop, or you just lost interest…getting back to running is definitely doable, and in fact, you may be stronger and fitter than you know.
In today’s post, I outlined a roadmap to help you get back on track without risking injuries or lack of inspiration.
How to Get Back Into Running After a Long Break
Starting a new training curriculum, like most stuff, is heading to unknown territories.
You’re ready but nervous, enthusiastic but potentially error-prone.
Most people, especially men, start too hard, which leads to needless exhaustion and potential injury; or they just tire out, feeling like the last thing they want to do is go out for another exhausting run.
Moving beyond the early stage is the secret to both running rewards and pleasures.
After a long break, it can be tough to get back into the rhythm of running again.
Of course, a lot will depend on how long it’s been since you last ran on a daily basis, but there is also a range of things to keep in mind while you ease back into action.
We asked a small group of experts to offer their best advice when it comes to how to get back into running on a daily basis following a long break.
1. Prepare a Proper Training Plan for Yourself
Seeking inspiration can be tough after a period of time away from running, but there are a few things I’ve found helpful to keep you going.
The first is to sign up for a running race in the future for a few months.
It might be a mile, 5k, or 10k sprint, which gives you something to aim for to keep you on goal.
If you’re interested in a long-distance run, such as a half or full marathon, I will give you more preparation time, maybe a half year or more.
When you’ve found a schedule that suits you perfectly, make a promise to start it on a certain date and stick to it.
Having a running partner or joining a running club will be a perfect way to hold yourself responsible for the occasional days when you do not feel like running.
You can hit the mileage you used to have at a certain point, but it’s better to take the time to get there.
Training schedules are going to assist you with this incremental rise – so it’s best to listen to your body.
Initial pain, particularly the day after running, is normal when starting out.
Soreness or discomfort that lasts more than a few days should require a decrease in training volume, pace, or strength and, if that does not improve, contact the health care provider.
2. Keep Yourself Calmed Down and Patient
One of the most important things I want to remind runners who are coming back to running is to resist the feeling that they’re disappointed that they’ve got to start and to think of it as a chance to build a strong base for their potential fitness.
Think about the beginning phases of starting a running schedule as constructing a base of a home.
If you take the time to concentrate on reconstructing the miles and volume comfortably and steadily, you will have a solid basis on which to begin reconstructing your training.
But if you miss the foundation building process and want to pick up where you left off when you finished running, you’re going to have a bad foundation, and your future training will suffer.
Mindset is everything, and persistence pays off in the long term.
3. Start Slow and Steady
Returning to running after a longer pause, such as postpartum or post quarantine, involves an emotional scramble to re-lace the shoes, but also certain practical considerations.
First of all, recognize that while muscle memory remains, the body will continue to respond to cardiovascular conditions.
This means increasing the heart’s capacity to pump blood (and oxygen) to your tissues, building up microcapillaries to make your muscle’s blood more effective.
In addition, the lungs will respond more efficiently to oxygen in the blood, and the bones will learn to withstand the effects of running.
Bone density in areas such as the legs and the long bones of the legs can shift due to the stress on the legs.
More tension is equivalent to bone cells (osteoblasts) producing fresh bone formation.
As pressure is eliminated (as running stops), other bone cells (osteoclasts) reabsorb the waste, and the bones respond to the lighter loads put on them.
When the body adapts, it will also adjust the way energy (glycogen) is processed in the body and then consumed (metabolized).
The food requirements will change as the body grows a leaner muscle mass, and also sleep changes.
Understanding these hormonal changes allows one to understand that, at first, they feel like starting from scratch.
4. Always Trust the Process
Running is truly a life-long exercise, but the joy of it is that you can take time out anytime you need it and revisit it when the time is right.
Depending on the level of practice, after you start running again, it can be more or less difficult to turn back to running.
Here are few techniques that can be used to make the jump back into running a little easier.
Next, set short-term targets.
Taking one month at a time.
Set a realistic target for yourself, for example, to run three days a week or run a total of 10 miles a week.
Don’t pressure yourself by committing yourself to complete a half marathon or setting a target that isn’t practical for you at that time.
Start with shorter running intervals and gradually slowly continue to lengthen the running intervals and shorten the walking intervals until you can do so without walking intervals.
Mute the inner voice that advises you that you’re never going to get back to the running stage that you once had.
Your body is incredible how easily it adapts to what you’re telling it to do.
Be patient and have faith in the process.
It takes time, so it’s nice to see when the hard work pays off, and you see yourself becoming stronger.
5. Make It a Habit
After a long break, it can be hard to get back to the rhythm of running on a daily basis.
And if you’re a conventional runner, you set high expectations for both speed and distance.
When you get back to running, it’s important to concentrate on consistency first.
Don’t think about how fast or how far you’re going; just set small targets to run on a daily basis.
For e.g., on your first week or two weeks, you could set the target of completing two 3-mile runs at a comfortable pace.
These activities will give you a sense of how your body feels when you go back to your run.
Plus, by establishing and achieving your target, you can develop a sense of accomplishment and achievement.
When you set and conquer small targets, you can reconnect with your passion for running without putting your body at risk of injury or your brain at risk of burnout.
6. Follow a Workout Routine
You may have adopted a beginner training schedule when you first started running to learn how to run and keep yourself motivated.
Many runners who have taken a long break from running often find it useful to follow a beginner’s routine so they can re-establish a running routine and stop getting injured.
7. Perform Cross-Training
If you cross-train on days where you’re not running, you can improve mobility and develop strength without overstressing your joints and increasing your chance of injury.
Choose the things you love so that the schedule remains consistent.
8. Limit Your Mileage
Many of the runners who return to the track after the injuries find themselves injured when they raise the mileage so fast.
Even if you haven’t been hurt, getting back to your old mileage levels can be dangerous if you take a break.
For example, if you’re running seven miles a day before your break, don’t attempt to run seven miles again right after you’re back.
Not only are your muscles not ready, but your knees may not be ready, and you may not have the mental endurance to endure the effort.
As a consequence, you could end up feeling depressed and lost, and probably even wounded.
Start slowly, instead.
Start with a short route you know you’re going to run with ease.
On your initial run, keep your run at a fast, conversational speed for six to eight weeks before you have a strong running base set up.
Then raise your speed carefully and increase your average mileage by no more than 10% a week.
Also, be careful of the running schedule.
Don’t run for two days in a row when you’re first starting.
Taking an active day of rest or a to cross-train between runs.
When you have had a break due to injuries, get your primary care provider or physical therapist’s clearance before you go back to running.
They ought to be able to offer tailored advice about how far and how long to run.
9. Join Running Clubs
When you get back to running, you can be able to improve your confidence and achieve some wonderful benefits from running with others.
You’re going to meet people who will help keep you motivated while you restore your curriculum, and you’re going to feel more enjoyable with fun discussions.
Check with the nearby running clubs or the running groups and see where the club runs.
Few area runs are also providing community runs leading up to the race.
You should also find a charitable running group—you’ll find a lot of friends to run alongside and support a good cause at the same time.
10. Participate in Race
Once you’ve been running under your belt for a couple of weeks, you might want to pick up a race to practice.
Start with a shorter event, such as a 5K, before qualifying for a longer distance race.
Having a race on your schedule will help you stay focused when you’re practicing.
You may also want to encourage a friend or family member to run with you for increased motivation or pleasure.
If you compete in a sport purely because of the pleasure of running (rather than racing), try setting a new target.
Maybe there’s an off-road path you’d want to conquer.
Or maybe you’d like to take a day trip to discover a running path in a nearby town.
Setting any motivating target will help inspire you to keep your schedule on track.
11. Always Be Positive
It can be tough to imagine your past achievements, and it may even sound like they’re out of reach at this stage.
Don’t beat yourself up, though.
Only concentrate on the constructive actions you’re taking and create momentum from there.
You will feel confident about your accomplishments when you set and meet goals, and your confidence will grow.
Patience is the secret to this stage of construction.
They’re going to be a lot of time to practice and focus on beating the previous records.
Only try to enjoy running as you steadily and comfortably raise your fitness level.
If you’re feeling discouraged about your development, communicate to friendly running buddies who might have had a similar encounter at some point.
And try to be thankful and grateful to be able to run at all, even though it’s not the same pace you’ve had in the past.
When you’ve been back in the running for a few months, think about what your initial target was.
See if you can improve to reach your goal.
I hope you got to the answer to ‘How to get back into running’
Any people at this point feel ready to join a club or maybe employ a personal coach.
Others are either able to do their own thing or to partner up with other runners at their own pace.
The key point is not to press too hard in the first 6 months and to re-evaluate every month to see how you do it.