Would you want to resume running? Perhaps you needed to pause due to illness, loss of interest, or time constraints at work. Running again after an extended break can seem impossible, but with a well-thought-out strategy and some time, you can get back into shape.
It’s not too difficult to get back into running after a small layoff such as a week or two. However, if you have not run in a while (weeks or months), you should get back into it gradually to prevent injury and burnout. Here is how to start running again after a break;
Sign Up for a Running Club
Jogging with others may help you regain shape and give more benefits when you resume your running routine. You will make new friends who can keep you on track when you restart your program, and you could even start to look forward to your runs due to the camaraderie you develop with them.
If you are interested in joining a running group, you can inquire at a nearby running store or club. Additionally, many local events include pre-race training runs for groups. Similarly, you may join a charity training group, where you can run with a bunch of like-minded people while also contributing to a good cause.
Perform Cross Training
When you cross-train on the days you are not jogging; you may enhance your strength and stamina without putting unnecessary pressure on your joints. Swimming, cycling, walking, strength training, and yoga are all great forms of cross-training for runners. Having fun with your timetable may be as simple as picking things you like.
Try to Get a Rest
The fact that you can recall running a mile in under five minutes does not suggest that your muscles and joints are prepared for the stress of running. Running is great for gaining stamina and strength, but it also has many negative effects on your body, such as causing tiny rips in your muscles. Taking a day off every week can help you prevent injury and enable your body to recuperate so that you can return stronger than before.
Remember that you are making progress no matter how slow or fast the process may seem. Outdoor running is a great way to get some fitness while connecting with nature. It’s time to shake the dust off your running shoes and go outside.
Get Started with Some Weight Training
Resuming jogging after a break may be difficult on the body, but strength training can help you get back on your feet quickly and keep you going for a long time without injury. Physical therapists and running specialists often recommend strength training in the weeks leading up to a return to running. This is done to enhance biomechanics by increasing muscle strength and flexibility. During the training, ensure you have comfortable Hoka shoes to help you prevent injuries.
Introduce Prompt Benefits
Despite your confidence that you can push through the first few months of running on pure willpower, studies show this is not always the case. Combining a task with a short-term reward, such as watching Netflix on the treadmill while working out or taking an Epsom salt bath after a long trail run, may make an effort more bearable and increase the likelihood that you will stick with it.
Stick to a Routine
Your break’s duration will determine whether or not. You can pick up where you left off or if you will need to restart from scratch. Depending on your starting point, a variety of training programs available may help you break the mile barrier in as little as a few weeks. By a wide margin, the Couch to 5K program is the most widely used training program.
From the 5k distance, many runners go to the 10k, the half marathon, and ultimately the marathon. Consider your aim and fitness level to select a training plan appropriate for you. If you believe you are ready for more advanced material but are still not ready for the beginning level.
Though it’s discouraging to see your years of training go to waste in months. You should keep in mind that your previous running experience is still relevant. Though it may feel like a lifetime ago. The training you did when you were still actively jogging can help you get back into shape.