How To Start Running Again? Getting Back into Running after a Break

How To Start Running Again

If you haven’t been running for an extended period of time, then it is not easy to just get up and go.

No matter the reason for your break, there are still certain things you need to do to ensure your safety and success as you run. 

In this article, we will discuss 8 tips to help you start running again. Read on for more! 

How To Start Running Again: 7 Tips For Success 

Here are our top tips for running success:

1. Be Consistent 

After an extended break, the most important thing you can do to start running again is to stay consistent.

Before you focus on how far or fast you can run, you will need to set the small goal of jogging regularly. 

It is a good idea to build up to running slowly to allow yourself to rebuild the habit. For example, you can begin exercising by partaking in a brisk walk or short intervals of running and walking.

Then, you can slowly build up your speed and distance over time. 

By doing so, you are more likely to hit your small goals and feel a sense of accomplishment. That will motivate you to keep going and will allow you to fall in love with jogging again without risking major burnout or injury. 

2. Stick To A Training Schedule 

The very first time you started running, there is a high chance that you followed a training schedule for beginners that taught you how to run and how to motivate yourself.

Well, if you have taken a break from running, then you may find it helpful to go back to a beginner schedule to help you re-establish a jogging habit and remind yourself of all the best running tips and tricks. 

After following a beginner’s training schedule, you can then move on to more difficult schedules and you’ll be running sub-3-hour marathons before you know it! 

3. Cross-Train

On the days when you don’t run, it is a good idea to participate in some cross-training!

Cross-training works on your stamina and helps you to build endurance and strength without placing too much stress on your joints. This will help you to avoid injury. 

Some great examples of cross-training are:

  • Cycling 
  • Aqua jogging 
  • Yoga
  • Walking 
  • Swimming 
  • Pilates 

It is best to choose an activity that you enjoy so you can maintain consistency. 

4. Make Sure You Rest

It is too easy to believe that you need to dedicate all of your time to running in order to get back into it. However, this could not be further from the truth. It is important to rest, too! 

When you first start running again, it is a good idea to avoid exercising on consecutive days. On the days you are not running, make sure you take an active rest or cross-training day.

Rest days are important for recovery, so if you stopped running because of an injury, then this step is even more important. 

How To Start Running Again (1)

On rest days, it is a good idea to stretch so your body can start to recover from your runs. 

And, on running days, if you are in pain then it is a good idea to take another rest day or train with another, less physically demanding activity, like walking. This allows you to keep your body moving while also avoiding injury. 

5. Join A Running Group

You may find that starting running again is harder than it seems because you cannot motivate yourself to get up and out the door.

If you find yourself in this situation, then it may be a good idea to join a running group! 

By joining a running group, you will make friends that you can train with. These friends will motivate you but also hold you accountable to ensure you are consistent with your training.

You may also enjoy your runs more as you will be able to talk to people as you take in the scenery. 

We recommend checking with your local running store or running club to see if they have any group running sessions on offer. 

6. Set Yourself A Long-Term Goal

Once you have been running for a few weeks, it is safe to set yourself long-term goals that will bring an even bigger sense of achievement and will boost your confidence. 

Consider joining a race and training for it. It is wise to start with short events, such as 5K races, before joining longer and more demanding races. 

With a race marked on the calendar, you may find yourself sticking to your runs and training program better and you may feel more motivated. 

However, if you are more of a casual runner and are not interested in racing, then another goal may be better for you.

Try running a route you never have before (after assessing it for safety) off-road or in a town close by. 

No matter what it is, a goal is sure to keep you on track. 

7. Be Positive 

We understand that it can feel frustrating to feel so far removed from your previous accomplishments and goals when it comes to sprinting.

It can feel as though they are out of your reach and you will never work your way back to them. 

However, it is vital that you don’t give yourself too hard a time regarding your break.

It is more important to focus on the positive steps you are now taking toward your running goals, and use your previous efforts as means of pushing yourself during challenging times. 

It may be a good idea to talk to family, friends, or a medical professional about your feelings so they can help you think about starting dashing again in a new way. 

Final Thoughts 

The most important factor in successfully running again is staying consistent with small goals and working your way up to more long-term ones, such as more difficult training schedules, marathons, etc. 

It is important that while you are learning to run again, you keep yourself motivated by joining a running group, cross-training, taking rest days, and staying positive! 

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