Not sure how to start running again after a long break? Here’s exactly how I started up again after a 4-year hiatus. I stopped running because life got in the way. I had two kids, worked full-time, and I forgot about my running practice.
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Then, a few weeks ago, I was part of a mass layoff. I saw it coming, but it’s still an unsettling feeling at times. I know things will eventually work themselves out, but I needed something to keep my lingering stress in check.
When the anxiety started to kick-in, I asked myself what makes me happy? The first thing I thought about was running. I missed it so much. When I lived in New York City, I ran regularly. Every Saturday I ran in Central Park for miles. It was a healthy habit that kept me balanced, especially living fast-paced city life.
When I thought about running, I was nervous but excited to get back out there. It couldn’t be better timing with fall weather approaching. I’m now 6 runs, and 18 miles into my running practice. I’m officially addicted. Here is how I started running again after my very long break.
Tips to start running again after a long break
Here are the steps I took to ease into running again.
Get fitted for running shoes
The sneakers I had were worn out and had holes forming in them. Not exactly the support you need to run long distances. I went to my local running store and was fitted for shoes. I discovered that I was running in shoes that were two sizes too small! My favorite running shoes are Asics. I ended up with a pair of Asics Gel Kayano’s.
Lace-up and get out there
If you want to start running again, the only way to do so is by lacing up and getting back out there. Don’t overthink it. As Nike says, “Just do it.” You’re probably going to be rusty and that’s okay. Allow yourself to be a beginner again. I was surprised by how long I was able to run. My pace was very slow but it still felt great to be running again.
Pick an easy terrain to start running again
If you’re trying to run again after a long break, it’s probably a good idea to choose an easier terrain. One without intense hills. That way you don’t get discouraged or injured. It’s a great way to boost your confidence as you work your way up to the harder courses.
Don’t stress out about your pace
When I started running again, I didn’t care about my pace. My goal was to get back out there and experience the “runner’s high.” After my first run, I started using the Under Armor’s Map My Run app to track my progress. My pace is naturally improving with each run but I’m more concerned with getting out there and keeping up with my practice than running fast.
Include strength training
I remember during the days when I did train for races with coaches, they always had us mix in strength training days. These usually included circuits of sprinting up hills as fast as we could and then jogging back down. To do something similar, I’ve identified two routes, one that has more hills for building strength and a flatter route for distance training.
Take breaks when you need to
There is pushing yourself, and there is pushing yourself too hard. Know when you need to take breaks. I’ve had some great runs, and I’ve had some where I needed to stop for a minute to catch my breath and pick back up again. For me this is a therapeutic practice, I’m not training to be an Olympian. I don’t want to risk getting injured and having to stop running altogether.
Track your progress
Lastly, if you’re getting back into running again, it’s helpful to track your progress. I love the Map My Run app. It’s free, and it’s simple to use. Just hit start when you begin your run. It will tell you every time you hit the mile mark. It will also tell you your average pace and split pace at each mile. You can also log notes on how you were feeling that day. I’m using it to set realistic goals and track my improvements.
It feels good to run again
These tips have helped me to get my running practice ramped back up again. I’ve found having proper shoes, starting out slow, setting realistic goals, and taking breaks when needed have been helpful in keeping me going. I’ve been alternating distance days with strength training days to improve my abilities. Tracking my progress with an app has been encouraging.
Post run, I’m hydrating with coconut water to replenish my electrolytes, and ensuring to eat a proper meal. After one week of running 3x per week, I saw improvements. I forgot how great it feels to have a regular exercise routine to turn to. Running again after a long break might feel intimidating, but it’s worth it to get back out there. The endorphins and progress have me excited for each and every run.
