How to Get Back to Running After a Break
It’s spring again, and if you’ve been mourning the snowy winter, the roads are probably beckoning. Why not dust off your sneakers and go for a jog in the spring flowers and fresh air that no longer hurts your face? Oh right. Because it was a long time ago, and you may not be entirely sure where to start.
Consider yourself a temporary newbie
Look, just because you could run a five-mile run every weekend last fall doesn’t mean you can run one today. Or even if you can, it might be unwise to make it a habit without a proper ramp-up.
The good news is that you will get through these initial stages much faster than when you were a real beginner. The shorter the break, the easier it will be. But even if your last race was many years ago, you have good prospects.
However, it is important to remember that cardio fitness is not running fitness. If you can do a 45-minute dance video or bike workout, then your heart and lungs are probably ready for a 45-minute run. Great. But running puts a unique strain on your bones, tendons, and muscles in your foot, and you need to limit running to prevent injury early in your return. If your runs seem to be too short, complement them now with other workouts.
Draw a course
Make a return plan. I’ve been in this situation many times, and my favorite way to get through the first month or so is to take a beginner plan and stick with it until I feel like I’m used to running again. At this point, I can switch to another program if I feel that the beginner’s plan is not too difficult for me.
Here are some suggestions in order of (my) preference:
- Practice intuitive running on three short distances every week (20 minutes is enough to start).
- Get one of the programs from halhigdon.com, such as this beginner base plan .
- Or opt for a classic 5K sofa . If you’ve done this program before, repeating it may comfort you.
Check your gear
Do you still have your old sneakers? Anyway, how old are they? If they feel uncomfortable on their feet during and after a run , it’s probably time to replace them.
The same goes for your sports bra and any of your favorite pants, socks, etc. Assess what you have, what you need, and what needs to be repaired or replaced.
Think back to all of your best runs since the last time you were a regular runner. What made them great? Take a moment to reproduce all the factors that are in your control. Perhaps you had a favorite playlist that you listened to; either dig it up now or make a new one. Or maybe you find that you love to run in nature. Look at the route maps of your favorite park, especially if it was a long time ago, as it may have changed.
Slow down
Especially if you haven’t always enjoyed running, take the stress out of yourself. Instead of worrying about how quickly you complete each training session, make sure you use it for its intended purpose. Easy days should be easy , without time pressure. Long runs should be slow. On days when you do speed work or tempo runs, it may be helpful to time yourself and make sure you hit specific numbers in your program.
But for now, don’t worry too much about your numbers, especially if they’re not what they used to be. There is no benefit to light jogging too fast; you will simply disappoint yourself for no reason. It’s okay to even leave your phone or watch at home and not even keep track of your time. Try keeping a focused journal (on paper!) Instead.