How To Get Back Into Running After A Long Break
Whether you’ve taken a break due to injury, a busy schedule, or simply needing some time off, the thought of getting back into running can feel pretty daunting. It’s only natural to worry about feeling out of shape or finding those first few runs tougher than you remember.
But don’t let that hold you back! The first step is always the hardest, but with the right mindset and approach, you can ease back in, rebuild your fitness, and rediscover the joy of running.
In this guide, we’ll share seven practical tips to help you start running again, even after years off.
Let’s get started!
Start slowly
First things first, it’s important to ease yourself back in slowly and build gradually. Try not to get bogged down in matching your previous pace or distance. Instead, focus on short, easy runs – the most important thing is to get your sneakers on and get out the door without overthinking it.
A good way to ease back in is with a run-walk approach – a form of interval training. Alternate between running for a minute and walking for a minute or two until you feel more comfortable – then you can start to reduce the walking intervals and increase the running intervals.
Set realistic goals
Setting realistic goals is essential when returning to running after a break. Instead of aiming for ambitious targets straight away – like completing a 5k or getting back to your former top speed – start with achievable milestones that reflect your current fitness level. This could be running twice a week, running a kilometre without stopping, or running continuously for five minutes without stopping.
As you build your fitness back up, you can set new – but still realistic – goals. Over time this steady progress will add up, helping you stay motivated and enjoy running as much as you did before.
Stay consistent but flexible
Consistency is key when you’re getting back into running. Getting back into a routine helps you rebuild your fitness, establish healthy habits, and makes running feel easier and more enjoyable over time.
But flexibility is just as important. Life can be unpredictable, and missing a run every now and then isn’t the end of the world. Aim for a running routine that fits into your schedule, but be ready to adapt your plan when needed.
If you miss a run, try not to stress about it. Simply adjust your plan and keep going. As long as you’re showing up regularly, that’s all that really matters.
Incorporate strength training
When you’ve had a fair amount of time away from running, it’s important to incorporate strength training into your routine. Especially if you’re returning from a leg injury. Rebuilding strength helps improve your running form and helps you avoid injuries.
You don’t need to rush out and get a gym membership – simple bodyweight exercises like squats, lunges, and planks work wonders. Aim for two strength-training sessions per week – on non-running days – and focus on your core, glutes, and legs.
Invest in good running shoes
One of the most common running mistakes made by runners of all levels is wearing old shoes. Worn-out shoes don’t offer the same level of comfort and support as a new pair, which can result in nasty injuries.
Make a commitment to your running journey by investing in a good pair of running sneakers. Look for shoes that provide good cushioning, stability, and a comfortable fit – and consider visiting a running store for a gait analysis and proper fitting.
Check out our guide on choosing the right running shoes for help picking the perfect pair
Celebrate small wins
Getting back into running is a journey, and every tiny bit of progress you make is an achievement, so celebrate your progress along the way. Completing your first run; running a bit further than before; sticking to your plan – these are all amazing signs that you’re moving in the right direction, so acknowledge these achievements and be proud of yourself!
Celebrating small wins helps you stay motivated, which means you’ll be less likely to get frustrated and quit. Every tiny victory brings you one step closer to your bigger goals, so take a moment to appreciate how far you’ve come.
Listen to your body
Last but by no means least, remember to listen to your body. As you ease back into running, this is one of the most important things you can do. It’s completely normal to feel some muscle soreness when returning after a break, but if you experience any sharp or persistent pain, that’s a sign that you need to stop and rest. Ignoring discomfort can result in injury – which can throw your progress off course and could even lead to another long break from running.
The same applies to times when you’re feeling tired or run down. Listen to your body and swap a run for a rest day or try a low-impact activity like yoga or gentle swimming instead. Your body needs time to rebuild strength between runs, so remember that rest and recovery are just as important as the training itself.
Ready to start running again?
For extra motivation and support, consider using a running app like FunRun to help you plan, track, and stay motivated as you get back into running.
FunRun is a beginner-friendly running app that makes getting back into running fun and achievable. Our guided running adventures focus on small, realistic goals to help you ease back in – without overdoing it. We’re here to help you rebuild your confidence, stay injury-free, and make steady progress toward your running goals.
