How To Get Back Into Running After a Break

The pandemic put a lot of our running careers on pause. Gyms closed. Races were cancelled. Running clubs stopped hosting their group events. And unless you have a treadmill in your home, you were out of luck with finding a gym to go to as well. Sure, we can run outside at any time, but the disruption to the running community really took a toll.

There are plenty of other reasons we may have fallen away from running. Weather, race schedules, or job pressures are all understandable causes for runners taking breaks. Once you’ve taken a couple of weeks off, it can feel like no time until it has been a couple of months. And then a whole year! If that is your story, there’s always time to get back into it. In this post, we’re going to look at how to do just that.

1. Start Slow

The most important thing to remember is that you are not the runner today that you were the last time you ran. Whether it has been a month or a year since your last run, you’re going to have to build back up to the levels you were at before.

Start slow in both mileage and pace. Your first run after taking an extended break should not be more than a few miles. Then, gradually add on to get back to where you were. Only then can you think about making improvements or expanding your distance.

For pace, you can follow a similar approach. Use your heart rate as a guide and take it easy. You can even try a walk/run combination for your first couple of runs just to bring the muscle memory back. If you bolt out on your first run, you’ll guarantee yourself a depressing result.

2. Cross Train and Strength Train

Cross-training involves any other type of cardio activity that is not running. Strength training is weightlifting, bodyweight exercises, or anything that focuses on building muscle as opposed to training your cardiovascular system. Both are important complementary activities for any runner, but they are critical activities for anyone who has taken some time off.

A simple cross-training activity like an elliptical workout can be a great way to get your heartbeat back into practice. You’ll also wake up your legs and get them ready to run. Conditioning your body and getting used to the increased calorie burn are some of the most important benefits of cross-training.

Strength training is key to preventing injury and keeping your running form solid. Strengthening the muscles in your legs, especially those that support your knees and ankles, is vital to protecting yourself from the beating that running puts on your body.

3. Sign Up for A Race

Whatever reason you have for stopping, a great way to find motivation for getting back into it is having a goal. Signing up for a race can be a motivating event that will get you excited about training. The community and camaraderie that come from participating in running events can be inspiring, that’s why so many of us keep doing them! Just be realistic. Don’t sign up for a full marathon that is two months out. Find a local 5k that has a reputation for good snacks and cool medals and think of it as a fun way to reinvigorate your love of the sport.