Running can be a great way to stay fit, build cardiovascular health, and get outside. But every now and then, even the most dedicated runners may need a well-deserved break.
There are so many reasons running may take a backseat in people’s lives. Whether you’re recovering from an injury, dealing with a hectic schedule, or are just rebuilding the motivation to get outside and run, there are countless circumstances that drive people to need a break from running.
While breaks can be healthy and necessary, runners tend to face unique physical and mental challenges when trying to return to running and get back to their original fitness level.
Many runners may be tempted to lace up their shoes and return to the distances and workouts they’ve done before. But jumping right back into running can lead to frustration, overexertion, fatigue, and even some serious running injuries.
At Marathon Sports, we’ve seen it all. We know that extended breaks can quickly sideline someone’s training and we’ve seen the soreness, injuries, and struggles that comes from jumping back into running without a proper plan.
Fortunately, with the right training plan in place, you can regain your fitness and get back into running in no time. Keep reading to learn more about how to get back into running and the best tips and tricks for rebuilding your cardio.
What Does it Mean to Restart Running?
For runners, rest days are completely normal and necessary. Every runner, from beginners to elite athletes, should give themselves days off throughout the week to rest and let their body recover from the impact of running.
Typically, a few days off shouldn’t impact your fitness level or training. With standard rest days, you’ll retain your fitness and return to running feeling healthy and well-rested.
However, extended breaks from running, whether it’s a few weeks, months, or years, can have a significant impact on your overall fitness and running abilities. In fact, research shows that runners may begin to lose some of their endurance and cardiovascular health in as little as 12 days of inactivity.
The exact length of time it takes to lose the fitness, strength, and endurance you’ve built up over time depends on a variety of factors, including training consistency, initial fitness level, and level of other activities such as strength training and cross training that occur during the break.
No matter how much you’ve run before or your initial fitness level, getting back into running after a long break requires patience, motivation, and an effective training plan. You may find yourself back at the beginning in terms of endurance and strength and need to slowly build up to where you were before.
While we know this can feel frustrating, with the right plan and training, you can rebuild your mileage and get back to the fitness level you were once at. Here’s a complete guide to everything you need to know about how to get back into running after some time off.
How to Get Back into Running: A Complete Guide
Getting back into running after a significant period of time looks a little different for every runner. But with this guide, you’ll have all the tools and resources you need to get back out there and meet any post-break running goal.
Make Sure You Have the Right Gear
The first step in any return-to-running plan is to gather all the tools and resources you need, including a good pair of running shoes, apparel, nutrition, recovery tools, and more.
Whether you’re just getting into running or returning to the sport after a break, a good pair of shoes is crucial to avoid injuries and keep running fun and comfortable.
Your gait and shoe size may change over time, so it’s important to check in with the Right Fit process at Marathon Sports to ensure you have a pair of shoes that works for you. The footwear experts at any Marathon Sports location will analyze your gait and running history to ensure you have shoes, socks, and all the other gear you need for a successful return to running.
This step is especially important if your break was due to pain or injury. Be sure to stop by Marathon Sports to stock up on compression socks, rollers, and any other recovery tools you need to prevent an injury recurrence as you start up your training plan.
Start Slow
If you were a consistent runner in the past, you might feel like you can lace up your running shoes and pick up right from where you left off. But the truth is, taking some time off can have a major impact on your current running capabilities, including the distance and pace you can run.
This change in fitness over a long break is why starting out slow and gradually building your strength and endurance is key to getting back into running.
Simply getting out there and running, even at a slower pace than you’re used to, will help you rebuild your base and mileage. Don’t be discouraged if you can’t run as fast or as far as you once were able to – that’s completely normal after a long break. Just getting outside and getting some runs in is a great first step to getting back to long runs and faster paces.
Starting out slow and easy looks different for everyone. Some runners, especially those recovering from injuries, may want to consider a run-walk method or a couch-to-5k plan to gradually build strength and fitness without jumping back in too fast.
Incorporate Stretching into Your Routine
Pre- and post-run stretching is so beneficial for any runner, but for runners just getting back in the game, a good stretching routine is key to staying healthy and rebuilding your fitness.
After a break from running, you may find that you’ve lost some of the range of motion, power, and aerobic capacity you previously gained from running. So if you don’t work on regaining this mobility and overall fitness, you may be placing yourself at greater risk for soreness and injuries.
Make sure to incorporate some dynamic stretches into your pre-run routine and some static hold stretches and rolling afterward. Not only will this improve your running experience and performance, but consistently stretching before and after a run will help you recover faster so you can get back out there for your next run pain-free.
Don’t Just Focus on Running
If you’ve regained motivation after a break or are making a comeback after an injury, it can be tempting to (literally!) hit the ground running and make running your primary form of exercise.
But when you’re just getting back into running, incorporating other forms of workouts, whether it’s strength training or cross training, can be a fantastic way to rebuild your cardio and strength without jumping too fast into long and difficult runs.
Once or twice a week, consider doing a strength training workout to help rebuild the muscles you need to safely carry you through runs. Even just 20-30 minutes of strength exercises such as squats, lunges, and planks can be incredibly beneficial as you return to running.
On days where your legs feel sore and you can’t find the motivation to run, cross training is another great tool. Spend some time on a stationary bike, elliptical, or even in a pool to get a workout in while reducing the repetitive impact running has on your body.
Think About Form
The best part about returning to running after a break is that, due to the innate nature of the sport, you don’t lose everything you’ve learned. Plenty of aspects of proper running form and efficiency is muscle memory, so you can quickly bounce back once you start running again.
With that, as you get back into running, you may need to focus a bit more on maintaining proper form, especially as you start to become fatigued and sore on tough runs. Keeping your back straight, core engaged, and arms and shoulders relaxed will help optimize your performance and reduce the chance of pain and soreness post-run. You may also want to consider working to improve your running cadence to avoid overstriding that could result in impact-related injuries.
Fortunately, there are a few simple ways to improve your form as you’re getting back into running. Strengthening and stretching will prepare your body for runs and give you the power and mobility you need to stay in proper running form. Running shoes can also play a role, as the right shoes for you will work with your specific gait and running needs to keep you aligned with each step.
Other Tips and Tricks for Returning to Running
Following the steps in the guide above is the best way to safely get back into running after a long break. However, getting back into running isn’t always easy, even if you do start slow and perfectly follow a training plan.
Here are a few other tips and tricks to keep in mind as you embark on a return to running.
- Be patient – One of the best pieces of advice when it comes to getting back into running is to be patient and give yourself grace. No matter what the reason was that you needed to take some time off, getting back into running can be difficult and frustrating. Distances and paces you’ve run before may feel out of reach. Go easy on yourself, and remember that just starting up again and getting out and running is the first step to getting back to where you were before.
- Don’t go at it alone – Finding a running buddy or group run can help you stay accountable, keep up motivation, and reach your running goals as you’re getting back into running. Look for group runs or run clubs near you to find some like-minded people to help you stay motivated and drive your return to running.
- Start with small and achievable goals – If you’re just getting back into running, it’s important to not push yourself too quickly. Make a slow, realistic running plan for yourself and set manageable running goals for wherever you are in your running journey. Whether it’s just getting outside and running for 15 minutes or signing up for a 5k, find a goal that works for you and stick with a plan to reach it.
- Always listen to your body – As you get back into running, you may notice some new aches, pains, and soreness, or may end up feeling more fatigued than usual during a run. Be sure to always listen to your body, slow down or walk if necessary, and incorporate proper stretching, rolling, icing, and rest days into your running schedule.
- Switch up where you run – While sidewalks are often the most convenient and accessible place to run, switching up your routine can result in a smoother return to running. The softer material on tracks or treadmills can reduce some of the impact on your body and make it easier to track pace or distance. Trails and packed dirt also offer a softer landing while helping you explore new locations and keeping your runs fun and exciting.
Getting back into running isn’t always easy. But with the right gear and training plan, you can make getting back into it simple, pain-free, and fun!
Get Back into Running With Marathon Sports
With this ultimate guide to returning to running, you’ll be ready to lace up your running shoes and get back to running in no time.
But before you can even get started on your first run back, you need to make sure you have the right shoes, nutrition, and recovery tools. Luckily, the running enthusiasts at Marathon Sports are here to help.
Stop by your local store to get the right shoes for your running gait, find rollers or inserts to help prevent injuries, or even meet other runners at a weekly run club. No matter where you are in your running journey and what your goals are, with the right resources and training plan, you can meet your goals and get back to having the best runs possible!
