How to Start Running (Again)

The hardest part about starting to run again after a layoff is the first run. The psychological component of inertia can’t be underestimated. If you’ve been on the sidelines for 1 or 2 years, putting on a new pair of running shoes and getting back into running shape can be daunting.

Once you get started, the journey to getting back into a routine is manageable. It’s never easy though. The key is to start slowly on your path to regaining your old form and to put in the miles.

There’s no substitute for consistently getting out every week to get your runs in. Below is a guide for easing back into a running routine. As you review the information, remember to always consult with your physician before starting an exercise program.

Assessing Your Fitness Level

A strength and fitness routine is helpful to get you back into the running mindset. You want to make sure your legs and core are strong. Incorporate lunges, squats, and planks into your strength training programs. 

When you return to running, the first task you need to do is figuring out how fit you are. If you were a seasoned runner and took 6 weeks off, it’ll be easier to get back into form than if you’d taken a year off. If you’re a casual runner, the ramp-up time back to your original form might take longer.

The good news for runners is that there’s evidence that muscles have memories of what they could do. That means if you stop training for a long period, you won’t necessarily revert back to your pre-running physical condition. 

In Dr. Jack Daniels’ book, “Daniels’ Running Formula,” Daniels uses a mathematical formula to create a return training plan for runners who’ve taken time off. Daniels is a former Olympian who’s an exercise scientist and running coach. According to Daniels, if you've taken less than 5 days off, you can return 100% of your training mileage immediately. For a break of longer than 1 week but less than 4 weeks, ease back into it by running 50% of your mileage the 1st week, 75% of it the 2^nd week, and 100% the 3^rd week. If the break is more than 4 weeks, run approximately 33% of your total mileage the 1^st week, 50% the 2^nd week, and 100% the 3^rd week.

This plan is geared toward experienced runners who might’ve had to take a break because of an injury or who just took time off. It assumes you were logging regular miles before you took the break. For instance, if you were running 50 miles per week and took a week off, your 1^st week back would be 25 miles, and your 2^nd week would be 37.5 miles. After more than an 8-week absence, the return variables change, partially depending on how long you’ve been away from running. If you’ve missed a year, it could take 6 to 8 weeks to return to your previous mileage levels. The formula is just a guideline. It might take some runners longer to get back in shape, and others might return in a shorter time. You’ll have to gauge how you feel when returning from an extended absence to decide what’s right for you. 

Start Slowly: Easing Back Into Running

If you’ve taken an absence from running that’s longer than a year and you feel like you really need to build up your endurance, you can start with the run-walk method. In this technique, you start out running for a few minutes and then you break it up with a walk. Below is an example of how to split up your runs with a walk.

One of the great advantages of the run-walk approach is that it can be used for seasoned runners who want to lower their times. You can adjust the ratio of the running time to the walking time based on your preferences. For example, an advanced runner might want to aim for a brisker-than-normal running pace and a shorter walking time. This could help them improve their overall pace. There’s flexibility with a run-walk plan. It’s designed to allow you to rebuild your running form deliberately, and it may help reduce injury. Once you feel comfortable, you can resume a training plan that’s focused only on running and you can start to increase your mileage. 

One way to make sure you’re committed to running after a break is to sign up for a race. If you’ve taken time off, it’s best to get back into it with a shorter race, like 5 kilometers. Registering for a race gives you a concrete goal. You have a date, a place, and motivation. Once you’ve established that you’re back into your old form, you can resume a normal training plan that incorporates building endurance and lowering your pace.

Common Mistakes to Avoid

It’s natural for competitive runners to want to do too much too soon after taking a break. Getting back to your old pace and mileage won’t happen in a day or a week if you’ve not run in a year. Trying to do too much too soon can also lead to injuries. Below are some mistakes to avoid for your comeback:

• Using the Wrong Shoes: It’s always tricky to find the right running shoes. Sometimes, you don’t know how well they work until you’ve run in them for a few miles. A good running shoe should be lightweight, comfortable, and have plenty of toe room. Getting fitted by a professional can help you get the proper shoes.
• Running Too Fast: If you’re out of shape when you return, you have to make sure your initial pace is something you can sustain for around 1 mile. Your body will tell you quickly if you’re running too fast. You’ll be gasping for air and be forced to slow down or even walk if your pace is too quick.
• Unrealistic Goals: Don’t try to run a marathon 6 weeks after you start training if you haven’t run for 2 years. You’re setting yourself up for failure if you set a goal that isn’t realistic.

Returning to running after a break can be invigorating. Taking time off can help you appreciate running more. Just be careful about how you get back into the race. It’ll make the transition more rewarding.