How to Start Running Again After a Long Break

Build a Habit

After a long break, it can be tough to get back into the groove of running on a regular basis. And if you are a typical runner, you set high standards for yourself for pace and distance.

As you start running again, focus on consistency first. Don't worry about how fast or far you run, set small goals to run regularly.

For example, on your first week or two back you might set a goal to complete two 3-mile runs at an easy pace. These workouts will give you a sense of how your body feels as you return to your sport.

You could also start with brisk walking or short run/walk intervals. Remember that you are rebuilding your running habit and reconditioning the muscles, tendons, ligaments, and connective tissues in your legs. This could take time depending on how long you've been on a break from your running schedule. But as long as you're making time for physical exercise, even just walking, you're still making progress.

Another option is to take your first couple of runs to a track or treadmill so you can stop more easily if pain develops or you become too winded. But for some people, these workouts are not motivating, so it depends on what works best for you.

Regardless of how you start training again, you'll gain a sense of pride and accomplishment by recommitting to your sport. As you set and conquer small goals, you'll reconnect with your love of running without putting your body at risk for injury or burnout.

Follow a Training Schedule

When you first started running, you may have followed a beginner training schedule to learn how to run and to keep yourself motivated. Many runners who’ve taken a long break from running also find it helpful to follow a beginner schedule so they can reestablish a running habit and avoid getting injured. Consider these options:

• 4 Weeks to Run One Mile
• 3 Weeks to a 30-Minute Running Habit
• 4 Weeks to Run Two Miles
• 8 Weeks to Run a 5K

Cross-Train

If you cross-train on days you are not running, you can increase endurance and build strength without over-stressing your joints and increasing your risk of injury. Examples of good cross-training activities for runners include swimming, aqua jogging, cycling, walking, strength training, yoga, and Pilates. Choose activities that you enjoy so that your program stays consistent.

Get Enough Rest

Be conservative with your running schedule. Don't run two days in a row when you start running again. Take an active rest day or cross-train between runs. Incorporating a full day of rest can also be beneficial for recovery.

Resistance training on rest days is crucial for rehabilitation and injury prevention, especially for runners. Strengthening the quads, glutes, hamstrings, and calves can prime your legs to go the distance, and mixing up your workouts with core work can help you maintain good form while you're running.

Stretching can also be helpful on rest days—perform stretches to release the hip flexors and stretch the quadriceps and calves to prepare for and recover from your runs.

If you're experiencing pain on a day you're scheduled to run, take the day off, or go for a walk. It's generally not a good idea to rely on pain relievers to get through a run.

Limit Mileage

Many runners who return to the sport after an injury find themselves re-injured because they increased their mileage too quickly. Even if you weren't injured, returning to your old mileage patterns can be detrimental after taking a break.

Start slowly. Begin with a short route that you know you can run with ease. Be conservative with your running schedule. Don't run two days in a row when you're first starting. Take an active rest day or cross-train between runs.

For example, if you ran seven miles a day before your break, don't try to run seven miles immediately after you start running again. Not only are your muscles not ready, but your joints may not be prepared and you may not have the mental endurance to withstand the effort. The result is that you may end up feeling frustrated and defeated, and possibly even injured.

Join a Running Group

As you start running again, boost your motivation by running with others. You'll meet friends who can help to hold you accountable as you rebuild your program and your runs may be more enjoyable with friendly conversations.

Check with your local running clubs or fitness stores to see when group runs take place. Some local races also offer group runs leading up to a race. You can find a charity training group—you'll find lots of people to run with and help a worthy cause at the same time.

Consider a Race

Once you've got a few weeks of running under your belt, you may want to pick a race to train for. Start with a shorter event, such as a 5K, before registering for a longer-distance race.

Having a race on the calendar may help you to stay motivated while you train. You may even want to recruit a friend or family member to run it with you for increased motivation or fun.

If you participate in the sport simply for the joy of running (rather than racing), consider setting a different goal. Perhaps there is an off-road trail you'd like to conquer. Or maybe you'd like to take a day trip to explore a running route in a nearby town. Setting any goal that inspires you can help you to stay motivated and keep your program on track.

Stay Positive

It can be frustrating to think about your past running accomplishments and it may even feel like they’re out of reach. But don't beat yourself up. Focus on the positive steps you are taking and build momentum from there.

As you set and reach milestones you'll feel good about your progress and your confidence will increase. Patience is key during this building stage.

There'll be plenty of time to train and work on beating your PRs. Try to enjoy running as you increase your fitness level gradually and safely.

If you get frustrated about your progress when you start running again, talk to sympathetic running friends who have probably had a similar experience at some point. Remind yourself to be grateful and happy to be able to run at all, even if it's not the same pace that you've run in the past.