How to Start Running Again After Taking a Break

Maybe a pandemic hit. Maybe you got injured. Or maybe you simply needed a long running break after a big race.

Whatever the reason, runners sometimes take extended breaks from running and then want to get back into it again.

But how? What’s the right approach to returning to running after taking time off?

That’s a great question because you want to make sure you do it safely and intentionally to reduce the risk of injury.

So let’s go over some guidelines for resuming running after a break, so you can get back to doing what you love! The definition of an “extended break” will vary from person to person, and is also affected by your previous fitness level.

For experienced runners who have years of consistent running under their belt, taking a week or two off won’t massively impact your fitness level. An extended break for them maybe 6 months, for example.

However, for new runners (who haven’t been running consistently for years), it will take less time to see bigger losses in fitness. Like, maybe as little as a few weeks or a month.

I know this is a non-answer kind of answer, but an “extended break” could really mean anything longer than 2 weeks (ie: my “extended break” from running due to pregnancy has lasted well over a year, but you may consider 2 months your “extended break”). The exact length of the break is not as important as how much fitness you’ve lost during the break.

So let’s examine the impact of a running break on your fitness level next.

What’s the Impact of an Extended Break on Fitness Levels? The short answer is: 7-14 days of inactivity seems to be the threshold for when runners start to experience a loss of fitness levels.

According to FastRunning.com:

“…seven days or more without running will see aerobic fitness start to decline and this is mostly fitness gained in recent weeks and months.” And just like the definition of an extended break varies, fitness level loss varies depending on your previous exercise experience and fitness level.

In “The Stages of Detraining and How Long Running Fitness Lasts“, they interviewed multiple running coaches to get their opinion on this topic and:

“All of the coaches agreed here: If you’re in crazy good shape, you’re less likely to see your fitness plummet after a few weeks off. But if you just started a running regimen a month ago and take a few weeks off, you’re probably going to be back to square one when you start back.”

Remember though – fitness isn’t all lost at once. It’s gradual over time.

This brings us to Step #1 in our process of getting back to running…

If you were previously working towards a training plan for a specific race distance, RunnersWorld.com recommends following these guidelines:

• If you’re off 1 week or less: Pick up your plan where you left off
• If you’re off up to 10 days: Start running 70 percent of the previous mileage
• If you’re off 15 to 30 days: Start running 60 percent of the previous mileage
• If you’re off 30 days to 3 months: Start running 50 percent of the previous mileage
• If you’re off 3 months: Start from scratch

If you weren’t training for a specific race, the same general principles of reducing distance (or starting over) would apply. But it’s also good to do a quick fitness level assessment to gauge where you’re at now: run 3 miles.

If you can’t easily run 3 miles, consider starting with either a Walk to Run plan, or a 5K training plan first.

Step 2: Decide on Your Goals

 This is the easy part: what do you want to achieve? 🙂

The sky’s the limit here!

It could be anything… a short-term or long-term goal. Don’t put any limits on yourself during this step. Use your imagination and your heart.

Step 3: Check Your Expectations

Ok, now you’ve written down your amazing running goal, nice job!

The next step (and it’s a very important step) is to set your expectations properly for your current fitness level. Ok, now you’ve written down your amazing running goal, nice job!

The next step (and it’s a very important step) is to set your expectations properly for your current fitness level. As runners, especially distance runners, we want to amp up and START NOW. Run fast NOW. Feel awesome NOW.

Runners are foolhardy folks. I say this with love because I am one too.

If you took a break from running, especially if it was a long break, you must recognize that your previous fitness level will not return immediately.

Your runs won’t be as long. You won’t be as fast. Your muscles will probably be sore. It will feel HARD.

And that’s totally normal.

So, if you’re expecting a 2-week comeback after taking a year off, please please please adjust your expectations and be kind to yourself. Embrace patience.

Accept that it will take some work, and consistency, to get back to where you were before.

It will all be worth it!! You WILL return to running again and make a fabulous comeback!

Step 4: Chunk That Goal Up Into Milestones

This is a step that many runners skip at their peril.

If you currently can’t run 3 miles, but your goal is to run a marathon again…there are MANY steps in between you must achieve first.

So the way to tackle this is to break your big goal up into ‘mini goals’, or milestones.

This allows you to focus on the steps it takes to achieve the mini-goal, without putting mental pressure on yourself to do too much too quickly. Plus, it makes for some wonderful self-reward opportunities!

Confession: I’ll do just about anything for a professional massage, so this approach works SO well for me! I love treating myself as a reward…it’s such great motivation!

Step 5: Make a Plan

Ok, you’ve chunked up your big running goal into mini-goals. Time to make a plan to achieve them!

Step 6: Start Running!

Ok, we’re done with the planning part, and onto the good part: running!

This is where feet meet the pavement, and you put in the work.

Stay consistent and follow your plan.

However, a successful return to running is about the sum of your training, not any single individual run or workout, so please remember that it’s not the end of the world if you miss one run.

While it’s important to follow a plan consistently, it’s also important to adjust a plan when needed.

Adjusting your plan may be necessary if:

• You become injured
• The runs always feel too hard or you’re constantly fatigued
• Life gets in the way and derails 1 week or more of your training (if so, reference Step 1 to see what to do next)

So remember this:

And this too: