How do you get back into running if you’ve taken a few months off?

Mar 28, 2023

Running is a fantastic way to stay fit, relieve stress, and enjoy the great outdoors. However, if you’ve taken a few months off training, getting back into running can be a daunting task. Whether you stopped running due to injury, illness, or other commitments, it’s important to ease back into your training to avoid injury and regain your fitness gradually.

Here are some tips to help you get back into running after taking a break:

  1. Start Slowly

The first step to getting back into running is to start slowly. Don’t try to pick up where you left off, as this can lead to injury and burnout. Instead, start with short, easy runs and gradually increase your distance and intensity over time. A good rule of thumb is to increase your weekly mileage by no more than 10% per week.

  1. Set Realistic Goals

Setting realistic goals can help keep you motivated and on track. When setting your goals, consider your current fitness level and the amount of time you have to dedicate to training. If you used to run 10k races, it may not be realistic to set a goal of running a marathon in a few months. Instead, set a goal of running a 5k race or completing a certain distance without stopping.

  1. Get the Right Gear

Having the right gear can make running more enjoyable and help prevent injury. Invest in a good pair of running shoes that fit well and provide the support you need. If you’re running in low-light conditions, consider wearing reflective gear or a headlamp to increase your visibility.

  1. Cross Train

Cross-training can help improve your overall fitness and reduce your risk of injury. Consider adding some strength training or yoga to your routine to improve your balance, flexibility, and strength.

  1. Find a Running Partner or Join a Running Group

Running with a partner or joining a running group can help keep you motivated and accountable. It’s also a great way to meet new people who share your love of running. Check out local running clubs or join a virtual running group to connect with other runners.

  1. Listen to Your Body

It’s important to listen to your body when getting back into running. If you experience pain or discomfort, take a break and allow your body to recover. You may need to adjust your training plan or take more rest days as you regain your fitness.

  1. Be Patient

Getting back into running takes time and patience. Don’t get discouraged if you don’t see progress right away. It may take several weeks or even months to regain your fitness level. Remember that consistency is key, and with dedication and perseverance, you’ll get there.

In conclusion, getting back into running after taking a break requires patience, dedication, and a smart training plan. By starting slowly, setting realistic goals, getting the right gear, cross-training, finding a running partner, listening to your body, and being patient, you can regain your fitness and enjoy the many benefits of running once again.

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