How to Start Running Again After a Break

Quick Takeaways:

• Start with short run/walk intervals.
• Run three days per week with rest days in between
• Keep effort easy, not fast.
• Add two strength sessions per week.
• Expect four to six weeks to rebuild base fitness.
• Proper shoes and recovery help reduce injury risk.

How to Get Back Into Running

Whether it's been months or even years since you were in a regular running routine, getting back to running isn't easy. Lacing up for that first run can feel overwhelming, but it doesn't need to be that way, says Nike Running Global Head Coach Chris Bennett. "The hardest part is not finishing the first run, it's starting the first run. Once you accept that, everything gets easier".

Coach Bennett is all about dropping the running wisdom, and we're here for it. Here's a list of things—practical and mental—to help you prep for your first run.

"The first run has nothing to do with pace, nothing to do with distance, nothing to do with duration. It's about starting it and ending it and wanting to do a next run".

Chris Bennett

Nike Running Global Head Coach

What's the Safest Way to Get Back Into Running After Years Off?

Here's a cheat sheet for getting started when you're prepping yourself to begin running again:

• Avoid doing back-to-back runs; you'll need extra recovery as you ease back into a routine.
• Progress gradually, usually slower than your enthusiasm might like. The standard recommendation is to follow the 10% rule: Increase your weekly running mileage or intensity by no more than 10% to minimise injury risk.
• Implement a strength training practice to build more support around joints.
• Stop if there's pain, even if that means skipping planned runs for a few days.

Prevent injury with stretching

Stretch while moving before your run …

Aim to do a few minutes of stretching with movement (aka dynamic stretching) before your run. Why this kind specifically? It mimics the full range of motion of a run, which helps you get looser more quickly. If you're still feeling tight during your run, it's OK to stop and stretch some more. No guilt! That helps you to finish feeling great.

…and finish with still stretches.

Fact: doing dynamic and static stretches (ones you hold) post-run helps prevent injury and improve flexibility. "Those few minutes are so important," Bennett says. "They'll make your next run better, I promise".

How to return to running after a long break

Runners are known to go the extra mile. But even the most disciplined runner needs a break every now and then. Whether it's to heal an injury, recover from an illness or rediscover the motivation for running, taking a long break from running can be a healthy thing. Still, it's not always clear how you start running again once you're ready. Read on to find out.

What exactly is a long break?

The definition of a "long break" can vary from one runner to the next. But in general, any break that spans more than six weeks is considered long. Six weeks is how long it takes to see a significant drop in fitness, strength and running technique, according to Pete Colagiuri, a sports physiotherapist in Sydney, Australia.

The good news is you can regain fitness fairly quickly once you start running again. However, it may take a bit longer if you were a beginner when you took a break. Experienced runners tend to bounce back

more quickly.

3 Expert Tips for Returning to Running After a Long Break

1. Start With Strength Training

"It's worth starting a running-focused strength programme at least two weeks before returning to running whenever possible," Colagiuri says. Strength training can help build up the muscles you need to run efficiently and injury-free. This can help both beginners and more experienced runners.

3. Refresh Your Shoes

Kick off your return with a new pair of running shoes. "Often, people use their old pair, and they don't realise how worn down and little cushioning they offer, which increases the impact forces on your muscles, tendons and joints," says Karena Wu, D.P.T., owner of ActiveCare Physical Therapy. That added impact can increase your risk of injury or re-injury. Plus, there's nothing like a fresh pair of kicks to motivate you to run.

How to Start Running Again: A Beginner's Guide

If you were a beginner runner before taking time off, getting started again may feel both familiar and surprisingly challenging. Your body often remembers the rhythm of running, but your fitness, endurance and tolerance for impact need time to rebuild. The key is to approach your return the way you did when you first started. Focus on supportive shoes, manageable training days and gradual progress so you can rebuild your running base safely.

How Many Days a Week Should Beginners Run?

Three days per week is considered the maximum that beginners should run, with rest or cross-training days between sessions. Be sure you don't stack runs on back-to-back days, which can increase your risk for injury.

How Long Does It Take to Get Back Into Running Shape?

This answer depends on several factors, such as how long it's been since you were running regularly and your general level of fitness. But overall, it takes about four to six weeks to develop a base of running capacity, and about eight to 12 weeks for a fuller return.

Common Mistakes Beginners Make When Starting Running

Keep these in mind when you're getting back into your running routine:

• Running too many days per week
• Adding too much mileage instead of progressing gradually
• Skipping strength training
• Wearing worn-out shoes
• Ignoring pain and lingering soreness
• Comparing current fitness level to past fitness

Starting for the First Time vs Returning After a Break

There's a difference between starting to run for the first time ever compared to restarting if you've been on a break. When you're new to running, you'll usually need much more recovery time and a more gradual progression because your body needs to adapt to running as a new activity. If you're restarting, you'll have some of that adaptation already in place, so you may be able to progress a bit faster.

What If I'm Out of Shape?

Even if it's been years since your last run, you can get started again as long as you follow best practices like gradual progress, more recovery time and listening to your body to dial back your effort when there's pain. The key is to see this effort as a long-term activity, not a short-term fix for being out of shape.

Pay attention to how you feel during these few weeks. Back off or pause running altogether if a prior injury crops up or you experience new pains. You may be tempted to speed things up if you're running for weight loss. However, jumping ahead in the programme won't do your waistline any favours. In fact, it may do the opposite by increasing your risk of getting sidelined by injury.

While running can be a great weight-loss tool, your time is likely better spent nailing your nutrition, sleep and recovery. All the running in the world won't help you lose weight if these big rocks are out of place.