Getting Back on Track: How to Start Running Again
Starting running again can be a daunting task, especially if it's been a while since you last hit the pavement. We know that life can get in the way and it's easy to fall out of a routine, but we want you to know that it's never too late to get back on track! Whether you're a seasoned runner who's been sidelined with an injury or a complete beginner who's just looking to improve their fitness, we're here to help. Our goal is to provide you with helpful tips, tricks, and encouragement to make your journey to running again as smooth and enjoyable as possible. So, grab your running shoes and let's get started!
A Good Starting Point for a Running Comeback
A good starting point when thinking about the question, how to start running again is to start with a brisk walk. Then gradually adding short running intervals, and over time building up to running for longer periods. A common running plan is to follow a couch to 5K program, that is designed to help beginners gradually increase their running time over the course of 8-12 weeks. I also love the Nike Run Club programs, they have a Getting Started program that improves your running economy over 4 weeks. They also have a 5K training plan which is great for new runners. However, it's important to remember that everyone is different, and some people may take longer than others to get back into running shape. It's also important to listen to your body, and to consult with a doctor if you have any health concerns before getting back into running. It'll take time to notice a difference so stay motivated through the beginning weeks.
How long does it take to start running again?
The length of time it takes to start running again can vary depending on a number of factors, including your current fitness level, the reason for your break from running, and your overall health. If you are a beginner or you haven't been running for a long time, it may take a little longer to build up your stamina and endurance. However, if you have been running regularly before and took a short break, it may take less time to get back into it. It's important to start slow and gradually increase the duration and intensity of your runs. A good starting point is to start with a brisk walk, then gradually adding short running intervals, and over time building up to running for longer periods. It's important to listen to your body and not to push yourself too hard too fast. Consult with your doctor if you have any health concerns and to make sure you are healthy enough to start running again.
How many weeks does it take to get back into running shape?
The number of weeks it takes to get back into running shape can vary depending on a number of factors, such as your current fitness level, the duration of your break from running, and the intensity of your training. Generally, it's recommended to start slowly and gradually increase the duration and intensity of your runs to avoid injury. For a beginner, it may take several weeks to build up to running for longer periods, while for someone who has been running regularly before and took a short break, it may take less time to get back into it. Don't expect to be in tip top shape within a few weeks.
You might be able to shorten the amount of time time it takes to get back into running after a long break by hiring a running coach or personal trainer to keep you accountable and get you on a good running schedule. If it's been a while, a running coach can also help make sure your running form is good and give you advice on staying injury free. Running form and running technique are extremely important for minimizing your injury risk. It would suck to start running again and then have immediately stop running because of an injury that could have been avoided.
Make sure to include lots of rest days in your training schedule and running regimen because those are important reducing the risk of injury. Cross training and strength training overall are also great tools tot help your body ease back into running.
What should my running training schedule be?
Below is a sample training schedule for someone starting running again after a long break:
Running:
Week 1: 2 runs per week, 20-30 minutes each. Start with a combination of walking and jogging (walk for 1 minute, jog for 1 minute). Increase the jog time each week.
Week 2: 3 runs per week, 25-35 minutes each.
Week 3-4: 3 runs per week, 30-40 minutes each, with a combination of jogging and steady jogging.
Week 5: 3-4 runs per week, 35-45 minutes each, with steady jogging.
Week 6-8: 4 runs per week, 40-50 minutes each, with steady jogging and add short intervals (1-2 minutes) of faster running.
Week 9-12: 4-5 runs per week, 45-60 minutes each, with steady jogging and longer intervals (3-5 minutes) of faster running.
Cross-train:
Incorporate 2 days of cross-training activities per week, such as yoga, cycling, or strength training. It is important to cross train to gain strength for running and maintaining proper running form.
Make sure to also include proper stretching and foam rolling after each run.
Note: It is important to listen to your body and adjust the schedule as needed. Start slow and gradually increase the intensity and duration of your runs. If you experience any pain or discomfort, take a break and seek medical advice if necessary.
Is it OK to Walk during a run?
Yes, it is okay to walk during a run. In fact, incorporating walking into your runs can be beneficial, especially if you are just starting or coming back from a long break. Alternating between running and walking can help you build endurance and prevent injury. You can start with a run-walk interval, where you run for a set amount of time, then walk for a set amount of time, and repeat. As you progress, you can gradually increase the running time and decrease the walking time. The key is to listen to your body and adjust the schedule as needed to prevent injury and ensure a sustainable and enjoyable running experience. You should never feel guilty for taking walk breaks during a run because even the most active and experienced of runners take walk breaks.
What equipment do I need to start running again?
To start running, you will need the following equipment:
Running shoes: A good pair of running shoes is the most important piece of equipment for running. Invest in a high-quality pair that provides support, cushioning, and stability for your feet. It's recommended to get professionally fitted for running shoes at a specialty running store.
Running gear: Choose lightweight, moisture-wicking clothing that keeps you cool and dry during your runs. Consider investing in technical running gear such as shorts, t-shirts, and socks designed specifically for running.
Other helpful equipment:
A hydration system, such as a water bottle or hydration pack, is helpful for longer runs.
A sports watch or fitness tracker can help you keep track of your pace, distance, and time.
Reflective gear or a headlamp can help you stay visible during early morning or evening runs.
Note: It's important to have comfortable and properly fitting gear, but it's also okay to start with what you have and upgrade as needed. The most important thing is to get started and enjoy the process of running!
Conclusion
You probably came to this blog because you found yourself asking the question, how to start running again? Hopefully that question is fully answered at this point, but in conclusion, starting running again after a long break can be a challenging but fulfilling journey. By incorporating proper equipment, a gradual training schedule, and cross-training activities, you can build up your endurance and strength while reducing the risk of injury. It's important to listen to your body and adjust your schedule as needed. With persistence and patience, you'll be well on your way to achieving your running goals. Whether you're a seasoned runner or just starting out, the key to how to start running again is to take it one step at a time and enjoy the process.
