7 Simple Ways To Start Running Again After a Break

So, you’ve taken a break from running. Whether it was a planned off-season,  an unplanned injury, or just a long period of time away from consistent running, it is understandably hard to get back into the swing of things when your routine has gone from regular to non-existent. Never mind that running can feel downright impossible after some time away from the sport. Whatever led you to your break with running, you may be wondering: How do I get back into a routine?

The first thing to remember is that feeling like you’re “starting over” happens to all of us at one point or another. And no matter how daunting it might feel to go for that first run back after a break, it’s always possible to restart. It will come back to you! All you need is a little support and a few small steps to make it happen.

1. Start with something easy

Rome wasn’t built in a day, and your comeback doesn’t have to be, either. (In fact, please don’t try to build all the way back up in one day it will not end well.) If you are really struggling to get back into running and feeling totally overwhelmed by it all, sometimes it can be useful to just start with something easy. Aim for brisk walk or a light jog, just to get moving. During the run, try not to focus too much on your pace or mileage, but rather take note of how you feel. When you’re done, then you can delve into your smart watch data. That way, you’ll have a baseline of where your fitness is at.

2. Stick to the “10-minute rule”

A lot of times when you’re just getting back into the swing of things after an off-season, the idea of doing a full 30-minutes or hour-long run can be incredibly daunting. Which often leads to sitting on the couch thinking about how much you don’t want to leave the house. It’s going to be hard, it’s going to be long, and it’s going to hurt.  

So, if going for a run feels overwhelming, commit to just 10 minutes of running at a comfortable pace. If after 10 minutes you just don’t have the energy to keep going, then you can be done for that day. More often than not, once you are up and moving, endorphins and muscle-memory will kick in and you’ll want to keep going. But just start with 10 minutes and see where you end up.

3. Remember why you’re running

Running is supposed to be fun. A lot of us feel internal pressure to get faster and run longer over time, and a break can potentially impact your performance. If you think your first run back is going to go “poorly”, or slower or shorter than you used to be able to run, then you might be less motivated to get back out there. The reality is, 3-5 days off likely won’t reduce your fitness, VO2 max, or cardiac output. A few weeks off? You might see a reduction of endurance capabilities, like you’re just a little rusty. Even 1-2 months off usually won’t bring you back to “the beginning”, or how you felt when you took your very first run. You may have lost some fitness and conditioning, but the biggest hurdle to getting back to where you were before will be your confidence levels.

Hopefully all of that has lessened the scary factor of not performing as well on your first few runs after a break. But even then, you should remember that running isn’t always about data. You run because you love it and it makes you feel good. Stop putting so much pressure on yourself, and go out and enjoy yourself.

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4. Schedule it

If even in the back of your mind subconsciously you are looking for an excuse to not run, you will typically find an opportunity for a distraction to deter you from your plan. Life can be hectic and sometimes schedules shift, but it’s really helpful if you can block out a time in your day to run. If possible, keep the timing consistent until you fall back into your routine. Sometimes when you know it’s already on your schedule, it’s far less anxiety-inducing.

5. Prep the night before

If running in the morning used to be your thing but now you struggle to get up early because you slept in during your time off (we don’t blame you in the slightest), put guard rails around your morning routine to help make it easier to get back into a rhythm. Lay out your running clothes and gear the night before, along with any gels or water bottles you may need. Go a step further and prep your pre-run breakfast or snack, so all you have to do is get up and go.

For those of you who typically run after work, the same rule applies in terms of packing the night before. Have your things ready next to your desk. This will act as a good reminder of what you have committed to and you will be less likely to back out.

7. Find a running buddy

It’s very easy to pull out of your run if it’s just yourself you have to answer to. Having a friend, work colleague or family member to run with is a great way to boost motivation, hold each other accountable and stick to your routine. It also adds a social aspect, which brings a little more fun back into running if you’ve lost that joy you used to feel.