How To Start Running Again: 5 Tips To Finish What You Started
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Have you given an extended break to running and now planning to start again?
Persistent running is essential if you want to improve and maintain your fitness for the good.
But sometimes, work demands, family commitments, injuries, or a pandemic like coronavirus can preclude the running zeal of even the most motivated runners.
In fact, since the COVID-19 outbreak, many of us had to abstain from running due to the lockdown situation everywhere. Now, the only thing that matters the most at this time is your comeback to running after a long break.
We daresay, regardless of the current situation, getting back to running from a continued hiatus is not easy. But, do not fret as we have got your back. In this blog, we have outlined five tips for you to start running back after a long break. Enjoy reading it!
- Walk before you run.
- Start with a small target.
- Rebuild your endurance.
- Identify your running problems to cope.
- Stay healthy to prevent injuries.
Walk before you run
Once you are prepared to hit the road or trail for running, you get tempted to hurl out of the door at your top speed and skip the warm-up session to save time. But running out at full throttle, without a proper warm-up, is an invitation to injury. Running too fast right in the beginning may result in a muscle pull, tweak in a tendon, bone or joint.
The worst part is, you will end up feeling exhausted and dreaded even before you are done with the workout. When you are headed out for running, your body needs to ease out of your sitting mode into an active exercising mode. Walk gently for at least 15 minutes as walking will enhance your blood flow and provide a faster supply of oxygen to your muscles.
Start with a small target
Whether your extended off from running was a result of lack of motivation, an injury, or the coronavirus lockdown, getting back to the same strength becomes challenging. So to get a smooth transition, start from where you are currently. There is no point in hitting a 5k run straight after a long break because that’s how people get injured.
Even if you have been cross-training yourself through cycling, weightlifting, or swimming; running is an overall high-intensity sport. It may take up to a few weeks or months for your body to gain that pace and strength to run again.
Rebuild your endurance
Everyone’s body reacts differently to the training stimulus after a long break. The rate of your comeback depends upon your body type, amount of break you have taken, and the reason for your layoff. If you wish to come back on the field for running, you need to follow a routine.
Putting too many demands on your body too soon can cause serious injuries. During your rebuilding phase, you need to begin running at a conversational pace. It’s a talk test, where you can talk to someone without panting, during a soft run.
Identify your running problems to cope
When you hit back the ground after a break, identify what your biggest running challenges were. The comeback phase is the right time for you to identify and solve any issues that you may have experienced in the past. Try to adopt a beginners mind while training yourself for that run after a long break.
Make a plan of how frequent you shall run, for how long you shall run without a stop, and how fast you shall run in the beginning. Planning your running workout will help you in getting back to your regular pace.
Stay healthy to prevent injuries
For every runner, preventing any injuries is a top priority. A run intervening between an excellent warm-up and a post-running stretch can reduce the chance of injuries that might happen to you while running.
It is recommended to perform 4-5 warm-up exercises before you start your run, and at least 4-5 post-run stretches. By doing this, your mobility will be improved, and your body will gain the strength of absorbing the jerks that you get while hitting the road or trail for running.
Also Read: Surviving Long Runs: Challenges Involved & 5 Tips to Make Your Long Runs Easier
So, if you want to score big in your running comeback, then you need to follow these useful advices:
If the break is less than ten days-
As long as you don’t get any painful movements, you can start from where you left. In case you feel tired in the middle of the run, slow down to walking, catch your breath, and then gradually pace up.
If the break is two to three weeks long-
Watch out, you need to drop your regular running pace and mileage. If you would run slightly slower than your usual pace and reduce half the typical distance you cover, you will be able to avoid muscle injuries.
If the break is one to two months long-
Do not start your run from where you left it one month back. This is your time to do some hard work on yourself. Keep 30 to 60 seconds intervals between your running sessions, and train yourself for a total of 20 to 30 minutes.
Gradually increase the time of your run, making it 30 to 45 minutes. By the end of the month, you will be able to stretch a whole one hour run without stopping in the middle.
If the break is three months to one year long-
Now this will be too demanding because, after a gap of 3 months to one year, you will have to begin your training from scratch. After such a long gap, you might find it difficult to pace up, but gradually with hard work, you can achieve your goal.
You need to give a little time to yourself before you come back to your former running glory. Keep practicing while still being safe. In the meantime, don’t miss out to check our fantastic collection of sports clothing and accessories.