How Do I Start Running Again

So you want to start running again? Well, you’ve come to the right place! As someone who has gone through the process of getting back into running myself, I can offer you some valuable insights and tips on how to make a successful comeback to this invigorating sport.

1. Start Slow and Gradually Increase Intensity

One of the biggest mistakes people make when starting to run again is trying to pick up where they left off. It’s important to remember that your body may have gone through changes since your last run, so it’s crucial to start slow and gradually increase the intensity.

Begin with shorter distances and slower paces than what you were previously comfortable with. This will allow your body to adapt and reduce the risk of injury. As you build your endurance and strength, you can gradually increase the distance and speed of your runs.

2. Set Realistic Goals

Setting realistic goals is essential when restarting your running journey. Be honest with yourself about your current fitness level and set achievable targets. Whether it’s running a certain distance without stopping or participating in a local race, having specific goals will keep you motivated and focused.

Remember to be patient and give yourself time to reach these goals. Rome wasn’t built in a day, and the same goes for your running progress!

3. Invest in Proper Running Gear

Having the right gear can make a world of difference in your running experience. Invest in a good pair of running shoes that provide proper support and cushioning for your feet. Ill-fitting or worn-out shoes can lead to discomfort and potential injuries.

Comfortable clothing that wicks away moisture and allows for freedom of movement is also important. And let’s not forget about the accessories, such as a properly fitting sports bra for women and a cap or sunglasses for sun protection.

4. Create a Consistent Running Schedule

Consistency is key when it comes to any fitness routine, including running. Establish a regular running schedule that works for you and stick to it. Whether it’s early mornings before work, during your lunch break, or in the evenings, find a time that fits your lifestyle.

Having a consistent schedule not only helps you make running a habit but also ensures you allocate enough time for proper warm-up, cool-down, and stretching exercises.

5. Listen to Your Body

As you embark on your running journey again, it’s important to listen to your body and respect its limits. Pay attention to any aches, pains, or signs of fatigue. Taking rest days when needed and incorporating cross-training activities, such as cycling or swimming, can help prevent overuse injuries.

If you experience persistent pain or discomfort, it’s always a good idea to consult a healthcare professional or a qualified running coach for guidance.


Getting back into running can be both exciting and challenging, but with the right approach, it can also be incredibly rewarding. Remember to start slow, set realistic goals, invest in proper gear, create a consistent schedule, and listen to your body.

Before you know it, you’ll be back on the pavement, enjoying the many physical and mental benefits that running has to offer. So lace up those shoes, take that first step, and embrace the joy of running once again!