Sometimes, people find themselves in situations where they need to start running again after a long break. Taking a break might happen due to different reasons such as an injury that keeps one out of running, responsibilities that need more time, or even a lack of running motivation.
It is quite challenging to start again after a long break but it is very much achievable. All that a person needs is some patience, the right plan, and motivation.
Those that have taken short breaks from running find it easier to start running again compared to those that have taken long breaks. Such people (on long breaks) need to be careful when starting again to ensure that they avoid frustration and injuries.
It is important to note that those whose breaks were caused by injuries should make sure that they are not experiencing any pain before starting again. They need to start slowly and train to get their bodies fit again.
If you are preparing to start running again after a long break, here are tips to help you get started;
Starting again does not mean that you need to get new running equipment if you still have the ones that you used before. However, you might need to evaluate what you have and determine if you still need it.
For instance, you might need a lot of motivation for you to get started. Getting new running gear such as a cool hat can be a source of motivation for you. You will also ensure that you have everything that you need to get started.
Build a Running Habit
Getting back to your previous running route can be challenging especially after a long break from running. This is even more challenging for the typical runners who have high standards when it comes to distance and their pace of running.
When starting again, you need to first focus on your consistency. This means that things such as distance and pace should not be a priority at this stage. The best way of handling this is by running regularly to meet certain goals.
For instance, set goals in the first few weeks to cover a certain distance in your pace of choice to get a sense of the capabilities of your body when running.
Develop a Schedule
Most people come up with a beginner running schedule or get one from a professional when they start running for the first time. This is important in motivating them and in teaching them about the basics of running.
Similarly, after a long break from running, you will also need to develop a schedule to help you get back. You can use a schedule similar to the one used by beginners to ensure that you are motivated and to help you build a running habit.
When you are not running, you need to consider other cross-training activities. These activities are helpful when building strength and increasing the endurance of your body. They also help runners reduce any risks of injury and stress on their joints.
Some of the best cross-training activities for runners include cycling, aqua jogging, swimming, yoga, strength training, and walking. It is important for you to choose the activities you love to maintain a consistent program. These activities are also important in helping people beat stress.
Ensure You Have Enough Rest
Starting running again after a long time requires you to have a conservative running schedule to ensure that you give your body enough rest. For instance, you should not be running for two consecutive days when starting again.
You can cross-train in between running days or even take a rest and avoid running at all. This is important especially for those whose break was caused by injury.
You will also need resistance training to help your body avoid injuries and for rehabilitation. You will need to strengthen the hamstrings, glutes, quads, and calves to help you cover longer distances.
Finally, you need to limit your mileage especially if you had been injured to avoid being re-injured. Even those who were not injured need to ensure that they are not starting with their previous mileage.
You need to make sure that you are starting slowly, maybe by using a shorter route that you are confident of covering. This is important in keeping you motivated and ensuring that you get back to your running routine with ease.
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