How to Get Back Into Running? A Coach’s Personal Guide

Wondering how to get back into running but unsure where to start? 

After a serious calf injury sidelined me for 5 months, I learned firsthand how challenging it can be to return to running. What I missed most wasn't just the physical activity, it was the connection with my training partners and the routine that running provided.'

But by following a gradual comeback plan, I not only returned to running but actually ran my personal best 10K time of 31:13. This experience taught me that sometimes a forced break can lead to breakthroughs if you approach your return strategically.

As a UESCA certified running coach with over 20 years of running experience, I've guided runners through their comeback journeys and learned valuable lessons from my own setbacks and successes.

Key Takeaways

• Assess your fitness level to create a safe and effective return to running; start slow to prevent further injuries.
• Set realistic goals and expectations to maintain motivation and track your progress.
• Incorporate rest days, strength training, and cross-training to enhance your running performance.

Assess Your Current Fitness Level

The first step in the how to get back into running journey, before hitting the pavement, is to asses where you are at the moment.

• Assess your current fitness level.
• Recognize the impact levels from your recent activities to gain an understanding of your current ability.
• If you've been relatively inactive, begin with short, easy runs to avoid overloading your body and minimize the risk of injury.

Tracking your aerobic fitness, time spent running, and workout intensity helps tailor your training plan to your specific needs, ensuring you don't push too hard too soon.

I use the Coros Pace 2 to track my runs, as well as the Coros heart rate strap to have accurate heart rate data.

As a coach, I personally assess a new client's readiness to return to running by first taking doctor or physio advice; fundamentally, they will give the final say on whether you are ready to start your comeback.

However, the progression will always be very gradual, and I base it on an athlete's current ability and experience.

It can differ significantly; even after injury, what an athlete did prior and their experience differs greatly compared to a new runner who has gotten injured in their first year.

Remember, the goal is to ease back into running, not to rush. Assessing your fitness level sets a solid foundation for your first run, preventing injuries and ensuring an enjoyable and sustainable return.

Set Realistic Goals and Expectations

Training can look very different based on experience and current fitness levels, this is a basic difference between the start of a half marathon plan for a beginner compared with a more advanced runner.

After assessing your current fitness level, set realistic goals and expectations.

Start with small, manageable objectives that align with your current abilities, making the journey less overwhelming.

Consider setting both short-term and long-term goals. Short-term goals might include running a certain distance without stopping or completing a set number of runs per week.

The most important thing for long-term goals could involve preparing for a race event that's far enough in the future to allow adequate preparation.

From my coaching experience with athletes like Nick, who returned from an ankle injury, the key was adjusting his race time expectations to match his current fitness, not where he was before the injury. This allowed him to have positive race experiences while gradually building back to his previous level, which he eventually surpassed. The main thing was ensuring his target times were amended so he could have a positive experience and run splits relative to his current fitness.

In my own comeback, I found setting intermediate goals crucial. For example, breaking 16 minutes for 5K was one of my comeback targets, and I entered lower-level races just to try and win or place highly to get confidence back.

This approach helped me balance the desire to return to previous fitness levels too quickly.

Periodically reassess your goals to make necessary adjustments based on your progress.

Create a Structured Training Plan

A structured training plan is essential for a successful return to running. Key components include:

• Making sure your easy runs are very easy
• Spacing out sessions for recovery
• Building running volume and intensity progressively and not at the same time

These steps help minimize injury risks.

Early in my running career, I made the classic mistake of running too fast on easy days and turning every workout into a time trial.

Now, after 20+ years running, I've changed my approach.

For example, my tempo runs are now done at the right effort level rather than becoming races against myself. Training is much more manageable now and more sensible and monitored.

The training approach that helped me achieve my 31:13 10K was very balanced with different sessions and types of runs, keeping track of heart rate data, for example, on easy and threshold runs. This balanced approach is something I apply with returning runners—any cross-training or strength training you may have done will really help you, so keep it up as much as you can.

Incorporate Rest Days

Rest and recovery are crucial components of any training plan, especially when returning to running. Including one or two non-running days each week allows your body to adapt to the training stress, improving overall running performance. 

On non-running days, consider incorporating strength training or cross-training activities. Strength training can target key running muscles, improving your running form.

In my own experience, strength training helped my running form and made me feel more powerful, helping me develop a longer stride. Activities like yoga or pilates can also be beneficial as they can help to improve flexibility and overall fitness.

Balancing running with rest and cross-training creates a well-rounded training plan that supports long-term success.

Gradually Increase Mileage

When returning to running, follow these guidelines:

• Start slow and gradually increase your mileage.
• Use this gradual approach to help your body adapt to the increased demand, reducing the risk of overloading muscles.

The most common mistake I see when people return to running is wanting to up the intensity too quickly.

Typically, it takes the body a few weeks to adapt to running. During this period, prioritize rest and recovery to maintain a consistent running routine without injury.

Begin with shorter distances and gradually build up to longer runs at a comfortable pace. This method enhances your running fitness while keeping you injury-free and ensuring you enjoy the process.

Invest in Proper Running Shoes

The right running shoes can help to prevent injuries, improve performance, and make runs more enjoyable.

A gait analysis can help identify the best shoe type for your foot strike, ensuring your footwear matches your specific running style and needs.

Proper running shoes can prevent misalignments and excessive wear, which can lead to injuries. Regularly assess your running shoes for wear and tear, as old or worn-out shoes can really start to impact your running form and lead to overuse injuries.

By investing in the right shoes, you set yourself up for a more comfortable and injury-free running experience.

Strength Train to Support Running

Strength training is essential for a comprehensive running program, significantly improving running form, reducing fatigue, and supporting performance.

Incorporate strength exercises twice a week, focusing on key muscle groups like quadriceps, hamstrings, and calves to enhance running efficiency and build a strong core.

Include exercises that mimic running actions, focusing on the core and glutes.

Integrating strength training into your routine creates a strong foundation that supports your running goals.

Cross Train for Balanced Fitness

Cross-training is a powerful tool for building fitness and preventing injuries.

Activities like cycling, swimming, and walking provide cardiovascular benefits and work different muscle groups, improving overall performance.

Cross-training maintains fitness through various activities beyond running, supporting muscle balance, and preventing injuries.

Active recovery activities like light cycling or walking on non-running days aid recovery and keep you active without overloading your muscles.

This balanced approach ensures you stay healthy and enjoy a more sustainable running journey.

Find Training Partners

Having a running buddy or joining a local running group can significantly enhance motivation and consistency.

Running with a partner can help avoid boredom, increase safety, and provide essential motivation.

Accountability to a training partner leads to greater consistency in workouts and helps achieve shared fitness goals, boosting your running mojo.

Joining local running groups can also enhance social connections and support your return to running.

Focus on Injury Prevention

Injury prevention is one of the most important aspects of returning to running. Key things I look to include:

• Dynamic warm-ups before running increase blood flow and flexibility, helping prevent injuries.
• Regular stretching and foam rolling improve flexibility and circulation, reducing muscle tightness.
• Wearing the correct running shoes, which significantly reduces friction and the likelihood of blisters, lowers injury risk.

My personal warm-up routine has evolved over two decades:

15 minutes of easy jogging,

followed by 10 minutes of drills (butt kicks, high knees, A skips, B skips, and straight leg landings on midfoot),

finishing with 6 x 70-meter strides.

This comprehensive approach prepares both my body and mind for the workout ahead.

Regularly assess your running shoes to ensure they are in good condition and maintain good form. Professional assessments can identify running form issues and provide tailored recommendations to avoid injuries. Focusing on injury prevention creates a safer and more enjoyable running experience.

Fuel Your Body with Proper Nutrition

Proper hydration and nutrition are crucial for recovery and can help prevent injuries during running. Key points to consider include:

• Ensure you are drinking enough water each day, increasing intake when exercising.
• Carbohydrates are the primary fuel source for running, especially during long-distance activities.
• Complex carbohydrates like oatmeal and pasta provide sustained energy.
• Simple carbohydrates such as fruits or sports drinks offer immediate energy before a run.

Protein is essential for recovery post-run, with good sources including:

• Meat
• Dairy
• Eggs

You can also add an approved protein-based recovery drink post-session. This can be easier to take on quickly post-workout, for example.

Manage Mental and Emotional Well-being

Returning to running after a long break can be physically and emotionally daunting, often bringing a mix of emotions like discouragement and frustration.

Mental eagerness to resume running after a long break is a positive sign, but manage your expectations and focus on small achievements rather than comparing to past performance.

After 20+ years of running and experiencing my own comebacks, I've learned to reframe the mental challenge of being slower.

I focus on the fact that I'm running again. What keeps me motivated is seeing improvements—and interestingly, these improvements often come faster during a comeback than when you're already at peak fitness.

I also embrace running with a wider range of people during easy runs. When you're not chasing personal bests, you can enjoy the social aspect more and appreciate different perspectives on running. The key is knowing you're moving forward, even if the pace on your watch doesn't reflect your former self.

Summary

Getting back into running is a journey that requires careful planning and a gradual approach.

By assessing your current fitness level, setting realistic goals, and creating a structured training plan, you pave the way for a successful return.

Investing in proper running shoes, incorporating strength and cross-training, and focusing on injury prevention are all crucial steps in this process.

Remember to fuel your body with proper nutrition and manage your mental and emotional well-being. Try to enjoy the process of building up, keep your easy runs really easy, and remember any cross-training or strength training you may have done will really help you.

Celebrate small milestones and stay motivated. With these tips, you can reignite your running routine and enjoy the many benefits of running once again.

Frequently Asked Questions

How can I assess my current fitness level before starting to run again?

To assess your current fitness level, reflect on your recent activity levels and consider using a fitness tracker to monitor your progress. Start with short, easy runs to safely gauge your fitness without risking injury.

What are some realistic goals to set when getting back into running?

To make your return to running successful, set small, achievable goals that match your current fitness level and consistently reassess them as you progress. This approach will keep you motivated and on track to reach greater milestones.

Why is it important to invest in proper running shoes?

Investing in proper running shoes is crucial as they prevent injuries and enhance your performance, allowing you to enjoy your runs to the fullest. Don't underestimate the power of the right footwear—your feet will thank you.