How to Start Running After a Long Break?

Do you want to start running again? It happens to many runners: You start running after setting your new year resolutions. You keep on keeping on until you start seeing the possibilities that you hadn’t dreamt about. Then all of a sudden, something stops you. It could be an injury, work responsibilities, or a lack of motivation.

It can be scary to get back on track after taking a long break. If you took a short break, it can be easy to recover what you lost and make progress. However, if you took a couple of months off, easing back into your routine can result in frustration. Here are a few tips that will help you start running after a long break.

  1. Form the habit

According to paper writing services, it can be difficult to get back into the habit of running regularly after taking a long break. If you are used to running, you’ll probably set high standards for yourself in terms of distance and pace. When you start running, it’s important to prioritize consistency above everything else. Don’t worry about how far or how fast you’ll run. Set small achievable goals and run several times a week.

For instance, on your first week, you can set a goal to complete a 3-mile run at a slow to a regular pace. These workouts will help you get a sense of how your body feels after easing back into your routine. You’ll also gain a sense of accomplishment by setting small achievable goals and reaching them. As you achieve these goals, you’ll start enjoying running.

  1. Have a training schedule

As reports, it’s highly likely that when you started running, you followed a schedule to inspire and keep you motivated in the long run. The majority of runners who’ve taken a break will find it helpful to follow a schedule to re-establish the running habit and avoid injuries.

  1. Limit running distance

Most runners who return to their normal routine after an injury increase their chances of getting reinjured by increasing running distance quickly. Even if you won’t get an injury, returning to your old patterns can be dangerous after taking a break. For instance, if you were running five miles a day before you took a break, don’t try to run five miles the first time you get back. Remember, your muscles and joints are not ready to handle such stress. Plus, you may not have the mental endurance to persevere.

You need to start slowly. Go for the shortest routes and keep the run at an easy pace for around eight weeks until you’ve established a good running base. Increase your pace and mileage gradually but no more than ten percent every week.

Being conservative with the schedule is essential in the long run. When you are starting, don’t run for two weeks in a row. Take a rest day between running days. You should get clearance from your doctor or physical therapist if you took a break because of an injury. The medical personnel will provide advice on how often or long you should run.

  1. Find running partners

You can boost your motivation by getting back into running with others. Running with people who’ll hold you accountable will help you ease into your program and make the activity enjoyable. You can check with running shops or running clubs to figure out when group runs are held. Local races and charity groups can also offer group runs that will help you meet people and make new friends.

  1. Don’t be afraid to race

After running regularly for a couple of weeks, you may feel like racing with your fellow mates. Choose short events first such as a 5k before registering for longer races. Racing for a couple of days or weeks to come will help you stay motivated while training.

You can also recruit a family member or friend to run with you for extra motivation. If you are racing to have fun, you should consider setting a new goal. Perhaps you’d like to conquer an off-road trail or take a trip to explore a new route. Setting clear and inspiring goals will help you stay on track.

  1. Identify and solve your problems

We all make mistakes. If you don’t take time to reflect and learn from your mistakes, you are bound to repeat them in the future. You need to be proactive to avoid getting derailed. The initial phase is a great time to identify issues that prevent you from achieving your goals. Pay close attention to your body and be on the lookout for any red signals.


If you are serious about getting fit and running for the rest of your life, then you should apply all the tips that we’ve discussed in this article. Don’t force your body to reduce the risk of injury. And finally, always seek medical help whenever you need it to avoid serious problems in the future.

Author Bio:

Thomas Lanigan has work experience for 4 years as a marketing specialist, social media manager, writer, journalist, and editor at assignment help and write my dissertation. Also, he is a professional content writer in such topics as blogging, marketing features, progressive education programs, business. Feel free to contact him on Facebook or check his Twitter.

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