Let’s Get Back Into Running: Tips for Returning to Running After a Break
Taking a long break from running can happen for many reasons—injury, life events, or simply the need for a mental reset. Whatever the reason, starting running again after a break can feel daunting, both physically and mentally. With the right approach, though, you can ease back into running safely and regain your confidence. This guide provides practical advice to help you every step of the way.
To really hit the ground running, you may want to start by not running. Let's listen to the advice of Chris Powers, PT, PhD, FASCM, FAPTA, professor and associate chair at University of Southern California’s Division of Biokinesiology and Physical Therapy, who coined the phrase “you don't run to get fit, you get fit to run.” Here’s how to get started.
Understanding the Importance of a Long Break
Sometimes, taking a break from running is essential. Whether it’s due to injury, burnout, or other personal reasons, a pause can help you physically and mentally reset. However, returning to running after a long break requires careful planning to avoid injury and rebuild your fitness gradually.
A long break can leave you feeling out of shape, but it also provides the opportunity to re-evaluate your goals and create a more balanced running routine. Remember, patience is key when getting back into running.
Preparing to Start Running Again
Assessing your current fitness level
Before you lace up your running shoes, take time to assess your current fitness level. How does your cardiovascular fitness feel? Are your muscles strong enough to support the impact of running? Understanding where you stand will help you set realistic goals.
Consulting a doctor or physical therapist
If your break was due to injury or health concerns, speaking to a doctor or physical therapist is especially important. They can assess your readiness to return to running and provide personalized advice to reduce the risk of reinjury.
Developing a Safe Return-to-Running Plan
Start slow and build back gradually
After a long break, it’s essential to start slow. Begin with shorter runs or intervals of jogging and walking. Gradually increase your mileage over the weeks, focusing on consistency rather than intensity. Major muscle groups in the legs are required to absorb load anywhere from 1.5 to 8 times a runner’s body weight with each step! The muscles subjected to the greatest load include the calves , quadriceps and glutes.
Incorporate strength training and cross-training
Building strength is crucial when returning to running. Exercises like squats, lunges, and core workouts can help strengthen your running muscles and improve your form. Cross-training activities like swimming or cycling can also boost your cardiovascular fitness without the impact on your joints.
Set realistic running goals
Start with achievable milestones, such as running a 5K or completing three runs per week. Having clear goals will keep you motivated and help you track your progress over time.
Common Training Errors When Returning to Running after a Break
If your baseline strength is sufficient, gradual progression when returning to running is key. Running injuries can happen from an acute injury; but most running injuries occur from repetitive overload. Most injuries also occur three to six weeks after a training error. This can be very frustrating because a runner may not realize their mistake until weeks later. Examples of training errors include increasing mileage, speed, elevation or changing surface too quickly.
Tracking speed, weekly mileage, elevation gain and surface type is crucial when returning to running. Monitoring and managing load will look very different for novice versus advanced athletes. However, a good general rule is that it is best to increase baseline mileage prior to adding in speed work or hills. Starting with run-walk intervals can be a very effective way to increase time on the runner’s feet and build up to longer runs.
Your First Run: What to Expect
Your first run after a break can feel both exciting and challenging. Start by choosing a pair of running shoes that provide proper support and cushioning to help prevent injuries and make your runs more comfortable. During your initial runs, listen to your body carefully. It’s normal to feel some discomfort as your body adjusts, but sharp pain or extreme soreness could be signs to reassess your approach.
Remember to take things slow and enjoy the process of rebuilding your fitness. As you progress, gradually increase your mileage by no more than 10% per week. This helps reduce the risk of injury while improving your fitness level. If you’re unsure how to structure your training or improve your running technique, a running coach or personal trainer can provide valuable guidance tailored to your needs.
Staying motivated is key during this phase. Joining a running group, using a motivational playlist, or setting small milestones can help keep your spirits high as you build your endurance and confidence.
Stay Motivated As You Return to Running
Returning to running after a break or injury can be challenging, but there are several things you can do to stay motivated and engaged:
- Find a running partner
- Join a local running group
- Create a playlist of upbeat music to listen to while you run
- Set specific goals short term goals and track your progress
- Apps like Strava and Garmin can be great for tracking progress
- Be kind to yourself
- Progress week to week is more important than comparing yourself to old personal records
You’ve got this.
Overcoming Challenges When Returning to Running
Returning to running after an injury can be intimidating. Strengthening your ligaments and muscles through targeted exercises and taking things slow can help you regain confidence and reduce the risk of further injuries. Mentally, it’s common to feel discouraged after a long break, but focusing on small victories can help you rebuild your mental strength.
Celebrate every milestone and remind yourself why you love running. If motivation wanes, consider trying new running routes or joining a running community to reignite your enthusiasm for the sport. By addressing both physical and mental challenges, you can set yourself up for a successful and enjoyable return to running.
Final Tips for a Successful Return to Running
- Celebrate small wins to stay motivated.
- Don’t compare yourself to your previous running experience; focus on the present.
- Prioritize injury prevention by starting slow and incorporating strength training.
Returning to running after a break can be a rewarding journey when approached with patience and care. Remember, consistency is more important than intensity, especially in the early weeks. If you’re unsure where to start or how to progress, consult with a physical therapist or running coach to create a personalized running program.
If this seems daunting, don't let it be! Running is a great activity that improves cardiovascular fitness, muscular endurance, and overall well-being. Making sure a runner is “fit” prior to starting a running program helps reduce injuries, improve performance, and keeps the runner training longer and faster! If you are looking for further guidance, please reach out to any member of the running team here at Agile for more information.
Agile Physical therapy now offers group running assessments for your local team as well as individual assessments through our RunSafe program. Begin your training program today and you’ll be ready to hit the trails in no time at all.