If you’re looking to pick your running journey back up, it can feel challenging. You might even feel daunted by the thought of getting started again. Whether you’ve been recovering from an injury, have been feeling unmotivated to run, or simply haven’t ran in a while, it’s important to slowly ease your body into the activity again. With time and dedication, you’ll be able to get back into running again with no problem. So grab your running shoes and follow along for tips to help you get back to your running shape.
Start Slow and Ease into it
If you’re wondering how to start running again after a long break, it’s important to ease yourself into it. This will help you avoid injury and burnout. Starting too quickly or pushing yourself too hard can make you lose motivation and feel exhausted too early.
Start with short runs for just a few minutes at a time. You don’t have to run for hours on end when you’re just starting out again. Short jogs or runs a few times a week can still be good to ease you in and get your body used to the motion of running again. You can also incorporate run walk intervals by switching between running and walking to help build up your endurance. As you gain more confidence and endurance, you can gradually increase the length and intensity of your runs as well as the distance and speed.
Be sure to pay attention to how your body is feeling and give it time to adjust. There will be some days when you’ll feel great and be able to push yourself further than others. But don’t hesitate to take a break and let your body recover either.
Create a Schedule
It may also help to create a consistent running plan or training schedule so you don’t become overwhelmed or burned out. Make sure your training schedule is tailored to your endurance and abilities. Starting slow and gradually increasing your pace, intensity, and mileage as you build up your endurance is always best.
You can start off by running three days a week with a rest day or two in between. On the first day of running, go for a leisurely jog for 10 to 20 minutes. You can then increase this by 10 minutes on the second day and again on the third day. On days when you are not running, you can do a light exercise like swimming, yoga, or even stretching to keep your body moving but not push it too hard.
Once you have gotten used to running three times a week, you can add an extra day of running if you feel comfortable and ready. If you do choose to increase your running days, make sure you’re still getting enough rest in between. Your running days should also be spaced out throughout the week rather than back-to-back to ease yourself into it. Creating a weekly workout plan and running schedule can help you see the bigger picture of what your journey back can look like.
As always, be sure to stretch before and after each run and to listen to your body in order to avoid injury or overtraining.
Strength training can help you get back into running faster. Not only does it help build muscle, which can increase your speed and endurance, but it also helps prevent injury by strengthening the muscles and joints that support your body while you run.
There are many ways you can incorporate strength training into your running and workout routine. If you’re just getting back to exercising, consider starting with basic low-impact exercises or workouts for beginners that won’t put too much strain on your muscles and joints. As you become more comfortable, you can modify your workouts and include more intense exercises.
Stretch and Rest
Getting back into running can be hard on your body, so it’s important to give your muscles the rest they need to stay healthy. While you may be eager to get back to running, focus on incorporating stretching and resting routines. Stretching helps maintain flexibility and keep your muscles from getting tight or cramping up. This is especially important when you are just starting out again. A good stretching routine may also help prevent injury.
Resting is also important for helping your muscle recover and can reduce fatigue. Taking at least one day off a week and building in rest days after longer runs will prevent muscle injuries and strain and get you ready for your next run. Additionally, it’s important to get enough sleep each night to ensure your body is well-rested. When you give your body the rest and recovery it needs, it will be easier to get back into running.
Pick Your Journey Back Up with Chuze Fitness
Ultimately getting back into running again is all about taking it slow and listening to your body, which will help you in the long run. While your way back can feel challenging after a period of not running, it can also be rewarding when you start to feel like yourself again and begin to see progress. Once you feel like you’ve made enough progress, you can start incorporating other types of exercise into your routine.
If you’re looking for support as you get back into running again, join our Chuze Fitness community. With fitness facilities across the country, you can pick up and better your journey along with an array of amenities and workout equipment. If you don’t want to start up your routine alone, we offer a wide option of fitness classes to help you find what you need. Find a location near you today!
Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.
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