Are you ready to get back into the groove? Whether you’ve been sidelined due to an injury, taken an extended break, or found yourself inactive after the end of the holidays, it’s time to restart. And if you’re seeking advice on how to do it correctly, you’re in the right place. We’re here to provide you with key insights for a successful return to running. At RunMotion Coach, we support thousands of runners in achieving their goals, including those looking to restart their running regimen. Why not join them?
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Restarting your running program after an injury
The moment you’ve eagerly awaited is finally here: returning to running after a lengthy recovery. Resuming training post-injury is a blend of two emotions: eagerness and caution.
You’re filled with the desire to run again, to re-experience the joy of the sport, and to start planning for future races. Yet, there’s also the apprehension of possibly experiencing pain again or finding that your performance has diminished.
Before you lace up your running shoes, it’s crucial to get a medical clearance. Following a serious injury, you should ideally be evaluated by a sports doctor or physiotherapist to confirm that you’re fully healed. Resuming activity prematurely risks a setback or re-injury.
Once you’ve received the green light, your journey back to running begins. But the question remains: how do you safely and effectively restart your running routine after an injury?
Listen to your body
During your recovery period, tuning in to your body’s signals is more crucial than ever. It’s important to avoid jumping back into training with the same volume and intensity as before your injury.
Focus on your body’s feedback rather than obsessing over the stopwatch. Expect that your pace may be slower and your stride less fluid initially – this is completely normal! After a prolonged rest, your body needs time to readapt to the physical demands of running.
The key to a successful restart is to take it gradually. Pay close attention to how your body feels. If you find that you can comfortably run for only 20 minutes at the beginning, don’t push yourself to do more.
For a running restart program, consider starting at 50% of the weekly volume you maintained before your break. Then, you can gradually increase this volume by about 10% each week.
Incorporate other sports for a balanced return to running
To ease back into your routine without risking a relapse, consider incorporating other sports such as cycling, swimming, or hiking. Engaging in supported sports like cycling or cross-country skiing can be particularly beneficial. These activities are less impactful on the body compared to running, yet they still provide an excellent opportunity to build your fundamental endurance. By diversifying your exercise regimen, you not only reduce the risk of re-injury but also promote overall physical fitness and resilience.
Running restart program: embrace a personalized and tailored plan
Adhering to a personalized and adapted training plan is arguably the most crucial aspect of your running restart. It’s essential not to rush back into your routine or engage in overly intense workouts too soon. A plan tailored to your current fitness level and accounting for your recent injury is key to regaining your fitness safely and effectively.
A recommended approach is to start with intervals of walking and running. For instance, you could alternate between 5 minutes of running and 2 minutes of walking. This method allows you to gradually build up your endurance while monitoring for any pain. Remember, sometimes the memory of past pain can influence how you perceive sensations during exercise, so it’s important to differentiate between actual discomfort and remembered pain.
Running restart program: returning after a long break
Are you ready to lace up your sneakers again after a lengthy hiatus from running? Whether you’re eager to run for pleasure, wellness, or performance, it’s fantastic that you’re making a comeback. Remember, there’s no age limit to enjoying the benefits of running. However, after an extended break, it’s crucial to avoid rushing through the stages of your restart to prevent injuries.
If you’ve gained weight during your break, it’s important to pair your running program with a healthy and balanced diet. This doesn’t necessarily mean strict dieting, but rather choosing a diet that supports your physical activity and overall well-being.
Check your equipment before restarting your running program
It might be tempting to dust off your old sneakers, but for your restart, consider investing in a new pair. We highly recommend visiting a specialized running store where a knowledgeable expert can guide you. They’ll consider factors like your medical history, intended use, and specific running stride to help you find the perfect fit.
While the rest of your running gear is somewhat less critical when restarting, having a running watch can be beneficial. A watch can help you maintain the right pace, ensuring you don’t overexert yourself as you ease back into your routine.
Determine your objective for restarting running
Before you hit the ground running, take a moment to ask yourself: why are you resuming running? Is your aim to regain fitness, challenge yourself in races, or shed some weight? Setting a clear objective is crucial for maintaining motivation throughout your restart journey.
RunMotion Coach provides a range of training plans tailored to various objectives. These plans can be customized to fit your schedule, current fitness level, and specific objectives. By having a personalized training program, you’re more likely to stay on track and achieve the results you’re aiming for.
Vary your training sessions
As you embark on your running journey again, remember to rediscover the joy of running. Initially, there’s no need to dive into intense speed training or specialized workouts. Focusing on fundamental endurance runs is a great way to gradually regain your fitness level.
Consider complementing your running with other sports, like swimming, cycling, or hiking. If you’re restarting during the winter, skiing can be a wonderful addition to your routine.
The RunMotion Coach app is designed to smoothly reintroduce intensity into your workouts. It offers programs that gradually incorporate short speed intervals, hill workouts, and more, helping you to safely build up your strength and endurance.
Restarting your running program after the holidays
As routines resume post-holidays, many of us also look to restart our sports activities. While getting back into the groove after a break is often challenging, there are effective ways to make this transition smoother and more enjoyable.
The period immediately following the holidays is a pivotal time in the running season. It’s an opportunity to lay a solid foundation for the year ahead. Incorporating strength training sessions and light jogs can be incredibly beneficial. Remember, the key to a successful restart is to progress gradually, taking one step at a time.
Fundamental endurance as your ally
In any form of running restart, it’s crucial not to overdo it too soon. Your body, along with the little indulgences of the holiday season, will certainly remind you of this. Begin your comeback with relaxed outings at a pace that builds fundamental endurance. Towards the end of these sessions, include a few short sprints (about fifteen seconds each) to improve the efficiency of your stride.
After a lengthy break, start with manageable 30-minute jogs. It might even be beneficial to leave your GPS watch at home during the initial outings. This approach encourages you to focus on how you feel rather than your pace, allowing a more natural and comfortable return to running.
Strengthen to endure better
Experiencing muscle soreness after your first few runs is not unusual, so it’s important to stay well-hydrated to aid recovery. Leg massages can also be helpful in this regard.
You might wonder if it’s advisable to start muscle strengthening as soon as you resume running. The answer is yes, but it’s important to start gently. Strength training will be crucial as you increase your running mileage. Not only does it fortify your muscles, but it’s also an effective way to prevent injuries.
During the initial phase of your restart, consider alternating between running and strength or conditioning workouts at home. This balanced approach helps prevent resuming your running routine too aggressively, promoting a safer and more sustainable comeback.
You can do it alone but it’s better together!
What could be more motivating than finding a supportive group to kickstart your running again? This is often the time when many runners consider joining athletics clubs. Try finding a club near you and commit to at least one group session. Encouraging your work colleagues to join you for a run during lunch breaks or in the late afternoon can also be a great idea. Alternatively, you can join local running groups or plan runs with your friends.
However, we strongly advise doing a few solo runs before jumping into group sessions. This will help you avoid feeling overwhelmed during your first group outing.
Remember, whether you’re restarting alone or with others, the keys to a successful return are gradual progression and personalization. RunMotion Coach is here to support you in achieving your next objectives, beginning with a tailored running restart program.