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Getting Back Into Running After Years Off | Tips and Other FAQs 

Do you finally decide to get back into running after a long break? Or are you afraid you might have a running injury in your running comeback? Well, we are here to help you!

This article will give you ideas on how to get into running after a long break! We will talk about how to build endurance, engage in your core work, and find your great motivator.

If you are interested, read more to find out.

10 Tips on How to Get Back Into Running Shape After a Long Break

A long haul of regular running allows you to start with the basics. Returning runners who stop running must find a good foundation to run regularly and avoid injury.

If you are looking for some tips, listed below are the suggested tips from experienced runners to help you start running without the risk of injury.

1. Stretch

Stretch means warm-up exercises.

A well-planned warm-up can stimulate blood flow and can prime your tendons and ligaments to be prepared after a long layoff from running.

A study suggested that dynamic stretches, in which you move your joints and muscles through their full ranges of motion, can stimulate the movement you are about to perform.

In general, stretching is approved by physical therapists as the most fundamental foundation to start slow for injury prevention.

Also, stretching will improve your flexibility for the next run!

Listed below are the suggested stretches:

  • Side Lunge
  • Glute and Piriformis Activation
  • Arm Swings
  • Bent-knee forward swing
  • Straight-leg lateral swing

2. Build a Routine

Creating a running habit you can uphold when you first start running after a long break is crucial.

With that, a beginner training schedule will help you to gradually build momentum until you reach the point where you can consider trying to improve your time.

Also, you can begin by briskly walking or by doing a brief run interspersed with walks. Remember to take things slow to rebuild your soft tissue, muscles, tendons, and ligaments.

Another choice is to run on a track or a treadmill for the first few times so that you can stop more easily if pain or exhaustion sets in.

Whatever method you use to resume your running schedule, returning to your sport will make you feel proud and accomplished.

Setting and achieving small goals can rediscover your love of running while avoiding injury or burnout.

3. Start Strength Training

Strength training can help you avoid injuries in the long run and helps your body get ready for running again.

Many physical therapists and running experts even suggest strength training a few weeks before starting to run again to improve overall biomechanics, muscle strength, and flexibility.

Strength training can also help you lose weight, which is essential for your running fitness level.

The impact forces of strength training will improve your strength and endurance, which is beneficial to be injury-free.

4. Follow a Training Plan

Having a plan is the best way to accomplish a goal.

Your training program must be based on your objective. Most experienced runners tend to start training week by week after their recovery time!

If you want to run regularly to maintain a healthy status, aim for the progress of 3.5 miles. If you run a full or half-marathon, you MUST gradually increase your weekly mileage.

Depending on how long your break was, you might need to start over from scratch and work your way up to start running without the risk of being injury-free.

Numerous training programs can take you from a novice runner to a mile maiden in just a few weeks.

The Couch to 5k training program is by far the most popular. This program is suitable for beginners who are either brand-new to running or returning after a long break.

However, if you feel like you might not be effective on your own, listed below is the effective way to help you with your training plan.

Hire a Personal Trainer

Finding a running coach or personal trainer is the best thing to consider.

They can design something that gives you ongoing little victories and is also DOABLE. These will keep you inspired and enthusiastic about starting running after a long break.

4. Follow a Training Plan

Having a plan is the best way to accomplish a goal.

Your training program must be based on your objective. Most experienced runners tend to start training week by week after their recovery time!

If you want to run regularly to maintain a healthy status, aim for the progress of 3.5 miles. If you run a full or half-marathon, you MUST gradually increase your weekly mileage.

Depending on how long your break was, you might need to start over from scratch and work your way up to start running without the risk of being injury-free.

Numerous training programs can take you from a novice runner to a mile maiden in just a few weeks.

The Couch to 5k training program is by far the most popular. This program is suitable for beginners who are either brand-new to running or returning after a long break.

However, if you feel like you might not be effective on your own, listed below is the effective way to help you with your training plan.

Hire a Personal Trainer

Finding a running coach or personal trainer is the best thing to consider.

They can design something that gives you ongoing little victories and is also DOABLE. These will keep you inspired and enthusiastic about starting running after a long break.

5. Join a Running Group

Joining a group is one of the creative ways to get back into running. You’re more likely to maintain a more conversational pace and accomplish your goals as you will be motivated.

NOTE: This is the best alternative if you struggle with your training schedule and plan.

A physical therapist may recommend running with peers or a reliable running coach, as it will help motivate you and make you accountable for a running comeback.

Also, running with peers might take you to many places and will help you improve your pace gradually over a week.

6. Set a Goal

Setting some goals you would like to achieve along with your beginner schedule is beneficial.

It may be:

  • A desire to strengthen muscles, tendons, and ligaments for a good runner’s knee.
  • To be a winner of a distance race in your comeback.

Above are examples of goals that may help you get motivated to return at your pace.

However, this depends on a case-to-case basis. Find out what motivates you during your return, and remember why you get back into running.

Hence, setting a few goals will keep you motivated during the initial weeks and remind you why you first fell in love with running.

But it MUST be noted that, during the first six weeks of your recovery, try to set a few manageable objectives so that, even when your progress seems slow, you can still cross some things off your list.

7. Cross-Training Plan

You can cross-train on days you are not running to develop strength and endurance without putting too much strain on your joints or raising your risk of injury.

Cross training is also an excellent physical therapy to start running after a long break and a good foundation for staying injury free.

Also, your maximal aerobic capacity will increase as cross-training allows you to develop endurance, like in other sports.

If you are still in doubt, listed below are the benefits of a cross-train:

  • Reduces the risk of a knee injury and one-foot injury
  • Strengthens your muscles, joints, and connective tissues
  • Improves your cardiovascular endurance
  • Improves running performance and economy
  • Adds variety to a training plan
  • Improves running motivation
  • Provides a physical and mental break from running

If you want to cross-train to start running again, listed below are the cross-training activities to help you get back to the old pace.

  • Swimming
  • Cycling
  • Walking
  • Standup Paddle Boarding (SUP)
  • Rowing
  • Yoga
  • Pilates
  • Barre
  • Weightlifting or weight training

8. Join a Race

If you are confident that you have been doing your best during the training, joining a race is also the best tip we can give you!

It is also a great way to stay motivated and accountable to start running again after a long break, as this will help you assess how much conditioning you need to cope as a distance runner.

However, always make sure the race you select supports your running objectives.

For instance, signing up for a 10k marathon in a few months might not be the best idea if you just started running again after a four-year break.

Always remember that a huge accomplishment is finishing any race”, whether a 5k, 10k, half marathon, or marathon.”

You’ve already made so much progress by choosing to pick up running again.

9. Rest

Your muscles and joints might remember how to do something, but that doesn’t mean they are prepared for the wear and tear running can cause.

Running breaks down your body in many ways, including opening microscopic muscle tears while rebuilding strength and endurance.

Giving your body time to recover and rest days will help you stay healthy and enable you to come back stronger.

Your body uses glycogen reserves, a carbohydrate stored in the muscles and liver, during each run.

You can replenish these reserves through rest and refueling so you can use them as energy when you run again.

Throughout the entire process, remind yourself that you are progressing.

10. Stay Motivated

It takes effort to start running again after a lengthy break.

You have unavoidably lost a lot of fitness, and it feels impossible to stop thinking about where you were before taking a break.

No matter how small or insignificant they may seem, remind yourself every day of your accomplishments.

Throughout this process, be positive and remember that if you could run or walk a mile, that mile is further than your first mile.

Regaining your running form requires time and, most importantly, patience. Enjoy each small victory along the way, and remember that this recovery period is temporary.

We become stronger through running in all phases of life. It’s impossible to compare to the mental fortitude that develops when your patience and attitude are tested.

Take time to enjoy each step you make.

What Are the Best Tips and Tricks for Staying Injury-Free?

The onset of re-injury is likely to happen if you start running again. This might also be risky to compete with distance runners to compare weekly mileage.

However, this section will give tips on staying healthy and eliminating the risk of injury.

1. Warm Up and Cool Down

Any workout should include a proper five-minute warm-up and cool-down period to raise the heart rate and keep muscles warm and flexible to prevent injury.

As part of a warm-up routine, many runners try jogging for five minutes before a run or performing jumping jacks before a workout.

Also, you can do a full-body workout before running to ensure your overall body is equipped with heavy work.

2. Play at Your Level of Expertise

Before improving your pace in running, always train within your current skill level!

This will help to avoid being re-injured as you are working within the limit.

As time goes by, you can gradually increase it, so you don’t have to worry about getting stuck! You just need to establish a training base in your life to ensure your safety.

3. Wear Proper Attire

In engaging in running activity, you MUST wear proper sports attire.

Suitable and proper attire, such as high-quality compression clothing and running shoes, can help prevent injuries and muscle inflammation.

Also, it increases blood flow to the heart by supplying working muscles with vital oxygen.

Hence, this will help you to avoid running-related risks.

4. Diet

Maintaining proper hydration and eating a balanced diet is ESSENTIAL for any of us.

Because of the apparent significance and emphasis placed on carbohydrates as a source of energy, some runners’ diets can lack adequate protein intake.

Make sure your protein intake is adequate for your body weight. Pick complex carbohydrates, whole grains, and various fruits and vegetables.

Additionally, you must hydrate.

A general guideline is one gallon of water per day, but you may require more or less depending on your size, the amount of exercise you do, and the weather.

Frequently Asked Questions (FAQs)

We know you have many questions in your mind, as going back to running is some kind of a worry.

But worry no more because we have the possible questions and their answers!

How Long Does It Take to Get Used to Running Again?

It can take about TWO MONTHS to fully get used to running again.

However, in the fourth week, it is less taxing, which means the risk of harm and irritation is reduced at a large number.

Why Is It So Hard to Get Back Into Running?

Restarting your running routine can frequently feel more difficult because you may feel like you have made no progress.

Your cardio capacity has decreased, your muscles have lost strength, and your consistency has vanished.

But there is still hope. You can re-learn how to run and return even more powerfully.

At What Age Do Runners Peak?

The research discovered that the 25–34 age group contains the fastest marathon runners for both sexes and that around the age of 35, elite runners’ performance starts to decline.

However, recreational runners have much more energy at 35 and may keep improving until 50.

Conclusion

Getting back into running is a lot of challenges. Sometimes you feel unmotivated as you will start with the basics and its foundation to avoid injuries.

It can take a lot of time, and your improvement will not always be seen. However, do not lose hope, as you will gradually improve week by week.

The essential thing to remember when returning to running after a long break is to “take time and enjoy every step you make.”