How to Start Running Again: 4 Tips for Restarting Running

When it comes to taking a break from running, six weeks or more constitutes a long break. If you haven’t gone running for at least six weeks, the task ahead will require a little extra motivation. Consider these tips to get moving again.

• Create a running plan. The best way to achieve a goal is by having a plan. Your training plan should be based on your personal goals. For example, if you’re planning on running a full or half-marathon, you’ll want to slowly ramp up to running long distances. However, if you’re a casual runner, plan to work your way up to a 5K (3.5 miles). For the first week, go for one-mile runs. Increase your weekly mileage by half a mile. Within seven weeks, you’ll be able to run a 5K with relative ease.
• Start with a warm-up. Start your runs with some static stretching and a dynamic workout. Practicing some light strength training and cardio before a run is a great way to warm up your running muscles. Focus on cardiovascular exercises that warm up the glutes, quads, and calves. Consider starting with several reps of squats, lunges, high knees, and butt kicks.
• Go for short, easy runs. Your first run after a break will likely be a lot slower than your personal record (PR). That’s okay. Get back on track by setting small, attainable goals. Rather than focusing on your pace, pay attention to your heart rate, distance, and time. This can help you avoid burnout and the risk of injury.
• Try guided running. No need to hire a personal trainer. Fitness apps can provide a virtual running coach to cheer you on, help you set goals, and keep you on track to crossing the finish line.
• Cross-train on rest days. Cross-training is a great way to keep in shape on rest days. Biking, walking, or playing a sport can help keep you in running shape. You could also give your legs a break and practice an upper-body workout instead. No matter what you choose, staying active will make you a better runner and prepare you for race day.
• Don’t skip the cooldown. No training session is complete without a cooldown. As a rule of thumb: The longer the run, the longer the recovery time. Be sure to practice static stretching before and after a run. If you’re running long distances, consider foam rolling your hamstrings, quads, and lower body muscles, to reduce muscle tightness by administering self-myofascial release (SMR).

If you stopped running because of a previous injury, be sure to consult your doctor about resuming your running schedule and stop if you feel any pain.

Here are some additional tips for restarting your running regimen.

1. 1. Invest in good running gear. A high-quality pair of running shoes can help you have an injury-free run. They protect your ligaments and joints from soreness and common running injuries, such as plantar fasciitis. A good pair of socks, shorts, and a moisture-wicking shirt can also help keep you cool and comfortable while running.
2. 2. Try the run-walk method. The run-walk method involves running for a period of time, then taking a walk break. You repeat this cycle for the duration of your run. The amount of time spent running/walking will depend on your fitness level. New runners should start by running for ten to thirty seconds, then walking for one to two minutes. If you’re an experienced runner, try running for six to eight minutes, then walking for thirty seconds to a minute.
3. 3. Run with a partner or group. When running with other people, you’re likely to keep a more conversational pace and follow through on your goals. Consider running with a partner or look for a local running club. Joining a running group can help you stay motivated and offer accountability as you’re trying to stick to a training schedule.
4. 4. Focus on your running form. Whether you’re marathon training or going for a casual run, proper running form is essential. Good running form includes having proper posture, keeping your arms moving, and your hands light and relaxed.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

Before you toe the line, you must learn proper running form and training techniques. Discover Joan’s approach to running technique, strength training, and racing when you sign up for the MasterClass Annual Membership.