top of page

How to Return to Running After an Extended Break

Writer's picture: Kate Mihevc Edwards PT, DPTKate Mihevc Edwards PT, DPT

Whether it’s been a month, six months, or even years since your last run, returning to running can feel daunting. The key is to approach it thoughtfully—start where you are, not where you used to be. Many runners returning from a break fall into the trap of doing too much too soon, which often leads to injuries or burnout. Here’s how you can ease back into running safely while enjoying the process.



1. Make Sure You Can Walk for 30 Minutes First

Before diving into a walk-run program, ensure you can walk for 30 minutes continuously without discomfort. Even if you’ve been cross-training and have good cardiovascular fitness, running places unique stress on your muscles, joints, ligaments, and bones. These structures need time to adapt to the specific impact forces of running​.


2. Accept Your Current Fitness Level

It’s tempting to jump back into the mileage and pace you used to run, but that’s a recipe for disaster. Instead, meet yourself where you are today. Begin with short, easy runs or a walk-run approach. If you haven’t run in years, start with 20-30 minutes of alternating walking and running to rebuild endurance gradually​.

3. Build Slowly—Increase by About 10-15% Weekly

When increasing your mileage, aim for a weekly increase of about 10-15%. This range provides enough stimulus for progression while minimizing the risk of overuse injuries like Achilles tendinopathy​. Your body needs time to adapt to running’s cumulative load, so err on the side of caution if you feel fatigued.


4. Pay Attention to Soreness and Pain

Soreness is a normal part of returning to running, but if you’re so sore that you’re walking stiffly or struggling to move normally, it’s a sign you may be doing too much too soon. Sharp pain or pain that makes it difficult to walk is not acceptable. This kind of pain requires immediate modification—either by reducing your running volume or taking more recovery days​.


5. Ensure Proper Recovery Between Runs

Recovery is where the real gains happen. Make sure you’re giving your body enough time to heal and adapt between runs. If you’re feeling overly fatigued or consistently sore, consider adding an extra rest day or replacing a run with cross-training​​.


6. Incorporate Strength and Mobility Work

Returning to running isn’t just about cardio fitness—it’s about making sure your body can handle the impact. Strengthen your hips, core, and legs to improve stability and reduce injury risk. Additionally, focus on mobility for your hips and ankles to support proper running mechanics​​.


7. Listen to Your Body

This might seem obvious, but many runners ignore early warning signs of discomfort. Don’t push through sharp pain or lingering soreness that disrupts your movement. If something feels off, rest or cross-train. Persistent pain? Seek help from a professional.


8. Stay Consistent, But Be Flexible

Consistency is key, but flexibility is just as important. Life happens, and if you miss a day or two, don’t try to cram in extra miles to make up for it. Return to your plan as originally intended, and prioritize quality over quantity.

Returning to running after a break is an opportunity to rebuild smarter and stronger. By progressing gradually, respecting your body’s limits, and prioritizing recovery, you’ll not only stay injury-free but rediscover the joy of running.


Want a plan designed just for you? The RUNsource app offers expert guidance and injury-prevention tips to help you get back to running healthy and strong. Start smart, stay consistent, and enjoy the process!



O

36 views0 comments

Recent Posts

See All

Comments


Join our mailing list

bottom of page