How to Start Running Again After a Break
Photos by Marques Jackson Photography.
By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified running coach
If you’re wondering how to start running again after taking a break or recovering from an injury, these are my tips as a running coach and trainer. As a lifelong runner, I am in a constant state of change with training, and have taken more than a few breaks from running - usually due to injury but sometimes for a mental break, traveling, or other reasons. The runners I coach also have their ups and downs with running, and this is a normal part of life. Whether you’re returning after injury or just took a break from running due to other life reasons, these tips will help you ease back into running and enjoy it again.
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Short Vs. Long Running Breaks
If you had a minor injury, a vacation, or a short period of sickness, you may have stopped running for a few weeks. If you haven’t run for up to a month, I would categorize this as a short break. When you begin to start running again after a short time away, it will be a different, shorter process than running after an extended period of time.
This is because you will lose more fitness - including aerobic capacity and strength - from an extended break than from a short one. For most runners, getting back into running after a few weeks away will be easier than after a few months’ hiatus.
During extended rest periods, athletes lose aerobic capacity more quickly than strength. The exact rate of fitness you lose depends on your activity level (if you are forced into bed rest due to injury or live a sedentary lifestyle, for instance, you will lose more fitness than someone who does cross-training or walks and stays active regularly).
According to researchers, the cardiovascular fitness of regular exercisers starts to decrease significantly after about 35 days (five weeks) of occasional, light exercise. For this reason, I have categorized my tips based on how long you’ve taken a break.
How to Start Running Again After a Short Break
If you haven’t run in a few weeks to a month, follow these tips for how to start running again:
Check your running shoes. Your running shoes are your most important gear. Make sure your running shoes are comfortable and not worn. A lot of runners I coach come to me with worn-out shoes and that’s a common recipe for injury. Generally, you should change your running shoes every 300 to 500 miles. Here are more tips on when to change your shoes.
Start slow. This is the biggest mistake I see in people returning to running after a break - doing too much too soon. In general, you will want to follow the principle of progressive overload and gradually increase your running distance. Build your weekly mileage slowly. Your first run should be slower and shorter than your old runs used to be. I know it is exciting to run again, but save some gas in the tank so you can run again in a day or two without soreness or pain.
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If you feel pain, stop. For people coming back after running injuries, do not run through the pain. If you experience pain in your joints, ligaments, or muscles beyond normal muscle tightness, then stop and rest. Ask your doctor or physical therapist about stretches and make sure you are cleared to run again. I know this is hard if you love running, but if you continue running through the pain, you risk serious injury and an even longer duration of not running.
Do base runs for at least one month before adding any speed workouts to your program. Base runs are relaxed pace runs at a rate that you could keep up a conversation. These easy runs will make up the majority of your running workout routine.
Stretch. Do some dynamic stretches before your run to get your muscles warmed up. This improves your range of motion and decreases your risk of injury. Dynamic stretches like butt kicks and high knees will also help you maintain proper running form when you train.
Follow a training plan. This will help you build up your miles and intensity gradually and safely, reducing your risk of injury. Overtraining is one of the leading causes of running injuries so having a plan designed by a running coach will help you have a safe and successful running comeback. Whether you are 5k, half-marathon, or marathon training, a good training program will set you on the right path toward achieving your running goals.
How to Return to Running After a Long Break
If you’re ready to get back into running after a longer break - of 5 weeks or more, follow the tips for how to start running again after a short break, plus these additional guidelines:
Do Strength Training
If you’ve been sidelined for a long time, you have probably lost some muscle strength. This makes strength training especially important to build up your muscle power. Add resistance workouts to your training schedule at least twice a week. Start with bodyweight exercises or light dumbbells and gradually increase your resistance over a period of months. Our Runstreet Training Center includes bodyweight and dumbbell strength training exercises that are great for building strength and stability.
Follow a Beginning Running Program
You will want to focus on building your aerobic capacity and fitness base so it’s important to start with a beginner running program. You can check out our beginner 5K, 10K, and couch programs in the Runstreet Shop to find a run-walk or running training program that suits your needs. Start slow and gradually build your endurance over a period of weeks as you return to running.
Make It Fun!
If you stopped running for a mental break or life reasons, it’s especially important to make running rewarding so you enjoy your workouts. Run with a friend or make a running playlist to increase your enjoyment on the run. Explore scenic routes and focus on how you feel more than your times and pace. The important part of returning to running is to make it a sustainable habit that improves your life, and you'll feel more motivation to stick with it.
Once you have been training regularly for at least a month, you may want to pick out a local fun run to participate in. Other ways to make your running a more positive experience include joining a running group, running with your dog, or trying some trail running.
Happy Running to You
I hope these tips help you learn how to start running again after a break so you can pick up the wonderful sport of running and enjoy it. Whether you’re coming back from an injury or returning after a life event, running is a great way to improve your physical and mental health and enjoy being alive. Happy running to you!😊
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Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.
