Hi and welcome back to the Mohsin Salya blog.
Almost every runner at some point or another has asked the same question: How do I get back into running after an extended amount of time off? A break from running could occur for a number of reasons – from health complications, work commitments or simply life just getting in the way.
No matter what the reason, the day you decide to get back into the swing of things can be a little daunting. You’ll be wondering if you have to start from scratch, whether or not you should sign up for another marathon or if you have a greater chance of injury upon your return to running.
However, coming back after an extended break (even if it’s been more than a year) doesn’t mean that you have to start completely over. In this post I’ll share some tips with you that can help you quickly and easily get back into the swing of things.
Firstly, it’s a good idea to start with intervals of walking and running. Make sure you listen to your body to determine how much running is right for you at that particular moment. If running for any length of time is proving to be difficult, start off with 20 to 30 minute walks to establish a fitness base that you can build upon.
However if running is coming to you easier than you thought it would, extend your running intervals during initial training but without overdoing it. The best way to do this is to run at a moderate-intensity pace and take walking breaks where needed. The important thing to remember is that you need to build endurance first, then add speed and intensity.
If you’ve typically run alone in the past, maybe it would increase your motivation by running with others. Have a look around for some local running clubs to see if they offer group runs, and also ask around in running shops as they are sometimes advertised here too. Additionally, some local races offer group runs in the lead up to the race, and you can find a charity training group if you want to help a good cause at the same time.
There are also lots of other great benefits to running groups such as improved performance and expanding your social group.
The most effective way to get excited about running again is to set a goal. There’s no denying that it isn’t easy start running after a long break, and you need a goal to motivate you when times get hard. This goal could be a marathon, a 5k or even just being able to go for a run and keep up with your other half or friend.
Whatever the goal is, set it from the very beginning and keep it in your mind when you start questioning your decision to get back into running.
Until next time,
Mohsin Salya