When you’ve been out of running for a while, the best way to ease back into it is by gradually increasing the time spent running. You can start with just five minutes and work your way up. If you’re feeling good, increase the duration by another five or 10 minutes each week.
Think about joining your walking sessions with some gym training programs to support key running muscles. This will help reduce stress on the body and prevent injury or reinjury from running. Focus on rebuilding core strength before returning to regular running workouts. A strong core is essential for runners—it helps stabilize the pelvis and spine, preventing pain and injuries down the road. Consider working one-on-one with a personal trainer or coach who can create a tailored program specifically designed for runners. A postpartum physical therapist can also help ease back into running if you’re experiencing discomfort or pain after giving birth.
The best way to get back into any routine is by building a schedule and sticking with it! And don’t forget to have some fun along the way—explore new routes, try out different sports, and find activities that keep you moving every day.
How to prevent injuries while running?
Injuries are the number one reason people give up on their training, so it’s essential to take precautions before starting your running routine. The most important thing you can do is stretch appropriately before each workout. This will help loosen your muscles and prevent injury.
Cross-training is also an excellent way to prevent injuries. If you’re not used to running, it’s good to mix in some other activities that don’t put as much stress on your joints. Swimming and cycling are terrific activities that can help improve your overall fitness level without causing any new injuries.
It may be more challenging to run with a little extra weight during the return-to-running phase, but it’s still possible! Consider swapping one of your running sessions with a non-weight bearing cardio alternative if you have suffered from injuries in the past. Strength workouts and core stability exercises are also great ways of preventing injuries and improving your overall running performance.
Rebuild Slowly
It’s important to remember that you didn’t lose all your conditioning overnight, and it will take time to rebuild what you’ve lost. Depending on how long you took off and how long you’ve been training, the amount of conditioning lost might not be as bad as you think.
In fact, the loss in VO2max is gradual and not immediate. So don’t worry if it feels a bit challenging at first, take things slow and build back up gradually. You’ll get there before you know it!
Realistic expectations
When you take a long break from running, don’t expect to jump right back where you left off. Your body’s aerobic base will be good, but it will take time to build up strength in unused muscles, tendons and ligaments. You may also experience some pain as you start to run again. This is normal, so don’t get discouraged. Be patient and take things slowly.
Remember that everyone recovers at their own pace, so don’t compare yourself to other runners. Take small steps and stay positive; this will help make the process more enjoyable. And if you find that your old pace is too difficult or frustrating, adjust your goals accordingly until you feel comfortable setting new targets.
Give yourself plenty of time to work towards your goal. Depending on how much time you’ve taken off, it could take a few months before you’re able to run the same distance as before. But by setting realistic goals and staying motivated, you’ll be well on your way back to being a runner!
Need the motivation to start running again?
There is no one-size-fits-all answer to this question, as everyone’s motivation will be different. However, a few general tips can help get you started.
First, understand the benefits of running and how they may apply to you. Running releases “feel good” hormones like serotonin and dopamine, improving your mood and making you feel happier overall. It also offers physical benefits like stronger muscles and bones, improved cardiovascular health, and weight loss or maintenance. Finally, running can be life-changing for many people because of its mental benefits, such as increased focus, better decision-making skills, reduced stress levels, and more confidence.
Once you understand why you want to start running again, create some specific goals for yourself. These could be things like running a certain distance within a particular time or losing a certain amount of weight by a specific date. Having tangible goals will help keep you motivated throughout your journey back to running shape!
Finally, find an accountability partner or group to support you through your journey. This could be someone who is also starting again after taking a break from running or someone who is already experienced in the sport. Knowing that others are counting on you to show up and train will help you stay on track when you don’t feel like lacing up your running shoes.
