There are many reasons that we may get sidelined and stop running. Life just gets busy. You might get injured. Maybe you find yourself tired or burned out.
Whatever the reason it’s normal, life happens. We get it. Learning how to start back into running and starting smart will help make it a manageable transition.
No matter how much time you have taken off, getting back into running can be challenging. Use this guide to help you determine a good approach to getting back to your regular mileage.
- If you’re off 1 week or less: Pick up your plan where you left off
- If you’re off up to 10 days: Start running 70 percent of previous mileage
- If you’re off 15 to 30 days: Start running 60 percent of previous mileage
- If you’re off 30 days to 3 months: Start running 50 percent of previous mileage
- If you’re off 3 months: Start from scratch
If you have been off for three months or more try using the following tips to help you return to running, avoid injury and to stick with it.
1. Build a Habit.
After a long break, it can be tough to get back into the groove of running on a regular basis. As you get back into running, it's important to focus on consistency first. Don't worry about how fast or how far you run, simply set small goals to run regularly. At RunGr8 Running Center we suggest starting with short easy runs of 15-20 minutes.If needed you could try alternating between walking and running for 15-20 minutes and aim to workout 3 to 4 times a week with a day in between. Consistency is the key and recovery days are just as important as the workout days. Just start building the habit and commit to being consistent.
2. Be realistic. Be safe. Be smart.
You are excited, motivated and ready to make your running comeback. That’s awesome, now it’s just a matter of being smart and avoiding injuries or burnout that could derail you. Watch out for the “Terrible Too’s”. Too much, Too fast, Too soon. This is the #1 reason why people get injured and sidelined when making a return to running.
Many people try to do too much in the beginning. They run farther and faster than they should. They increase the distance of each run too quickly. Even though you might be able to physically and mentally do it in the beginning, going too far, too fast, too soon will take its toll on your mind and body after a few days or weeks. The joints, muscles, tendons, ligaments and bones need time to adjust to the new stresses that you are requiring of them. Remember the 10% rule. One should only increase distance, time, and pace of running by 10% a week. This will help your body recover faster, avoid injuries and keep you motivated and excited for the next run. For example if you run for a total of 90 minutes in week one then week two should not exceed 99 minutes. If your total mileage in week one is 10 miles then do not exceed 11 total miles in week two.
3. Stay Motivated.
Like any new activity or interest it is easy to be motivated in the beginning, the trick is to stick with it after the novelty wears off. Easier said than done, right? Believe me I’ve been there. I know how challenging it can be to stay motivated to run consistently over a long period of time. There are a number of things that you could consider to help you stay motivated.
- Pick a race to accomplish.
- Join a running group or find a running friend.
- Find new places to run to add adventure.
- Keep a log or journal to track your progress.
These are all good short term motivators that can help get you out the door. But what happens when you complete the race that you have selected, when you have found all the new places to run and the luster of the running group wears off? How does one stay motivated when all else fails? “Remember your WHY”
Finding your why is probably the most important thing you can do to create a sustainable running habit. Maybe your WHY is that running provides you with alone time to clear your mind and do something for yourself. It could be that running allows you to maintain a healthy weight and to be in shape to enjoy other physical activities and passions. Part of your WHY might be for your kids, spouse and others, to stay healthy for them and have enough energy and ability to be an active part of their lives. Dig deep and find your WHY for running. When all other motivation fails, remembering your WHY can be the ultimate fuel that gets you out the door.
What are some of your Why’s? We would love to hear your story.
Blake Christensen
RunGr8 Running Center