After a long pause, returning to running may seem like a challenge. At the beginning, there is a fear that the previous form is a thing of the past, and a new start will be too difficult. But consistency and consistency will help remove these barriers. If you take it one step at a time, running will again become part of your routine.
We have prepared tips for you on how to start running again without stress for the body.
1. Start gradually
At the first stages, it is worth setting small goals so that the muscles get used to the load. Follow these tips:
- warm up before each workout;
- start with short runs of 20-30 minutes;
- combine running and brisk walking. For example: 1-2 minutes of running, then 2-3 minutes of walking;
- follow the technique: posture should be even, arms and legs relaxed, combined breathing – inhale through the nose, exhale through the mouth;
- choose a low running speed at which you can talk;
- Run in a stadium or treadmill, it is easier to control the pace there and stop at the first sign of fatigue.
Note that there should be no pain while running. In case of discomfort, it is better to consult a doctor to avoid complications.
2. Make a training plan
To make your return to running safe, it is worth making a clear training schedule. It will help reduce the risk of overwork and gradually increase the intensity.
Example of a weekly plan:
- Monday — light jogging (15-30 minutes at a comfortable pace).
- Tuesday — strength training (bodyweight exercises or resistance bands).
- Wednesday – running with short accelerations.
- Thursday — strength training (working out stabilizing muscles, CORE zone).
- Friday — cross-training (cycling, swimming or yoga).
- Saturday is a longer run (10% more than Monday).
- Sunday – full rest or light stretching
Council. Increase your load by no more than 10% each week. For example, if you are running 2 km now, try running 2,2 km next week instead of 5 at once.
3. Add other types of loads
Running isn’t the only way to build endurance. To make getting back in shape smooth and your workouts varied, add other types of loads:
- Cycling improves the functioning of the cardiovascular system without shock stress on the joints.
- Swimming engages the whole body and relieves tension from the back and legs.
- Pilates and yoga improve flexibility, balance, and strengthen the stabilizing muscles that support running technique.
You can learn more about why you should add yoga to your running workouts in the article.
Різні активності створюють основу для прогресу. Зображення з ru.freepik.com
4. Get enough rest
Give your body time to recover. During rest, muscles are strengthened, and the body adapts to stress.
Light stretches after running will help relieve tension. Sleep lasting 7-8 hours will provide high-quality recovery, and alternating days with intense and light workouts will reduce the risk of overload.
Remember: rest is part of the training process, without which progress is impossible.
5. Keep Motivated
For running to become a habit, it is important to see results. Regular workout tracking helps you stay motivated, plan your load, and see how you grow. Mobile applications will help you with this.
- Strava is a service where you can track the dynamics of your runs, create clubs, and participate in challenges.
- Nike Run Club unites the community of runners, provides ready-made workout plans and audio tips from trainers.
- Adidas Running is a convenient application for keeping a diary of runs, analyzing activity and goals.
- Garmin Connect / Polar Flow are apps for sports watch users. They will help you plan your workout and monitor your load, focusing on your body’s signals — heart rate, sleep, recovery.
Як виглядає ваш прогрес у Strava. Зображення з amileaminute.com
Returning to running after a long break is a process that requires discipline and time. Move gradually, listen to body signals and remember that every small step brings you closer to the result.
On our blog, you’ll find even more helpful tips and practical materials to help make your workouts safe and effective.
