How To Get Back Into Running After A Long Break

Getting back into running after a long break can be a daunting task, but with the right mindset and approach, it is definitely achievable. As someone who took a break from running for several months, I understand the challenges and frustrations that come with starting again. In this article, I will share my personal experiences and provide tips on how to ease back into running and regain your fitness.

Set Realistic Goals

Before lacing up your running shoes, it’s important to set realistic goals for yourself. Don’t expect to pick up right where you left off before your break. Bouncing back will take time and patience. Start by setting small, attainable goals that focus on consistency rather than distance or speed.

For example, aim to run three times a week for 20 minutes, gradually increasing the duration and frequency as your fitness level improves. By setting achievable goals, you’ll be more motivated to stay consistent and avoid burnout.

Listen to Your Body

When returning to running after a long break, it’s crucial to listen to your body and pay attention to any signs of discomfort or pain. Start with a slow and gentle pace to allow your muscles and joints to adjust. Gradually increase the intensity and duration of your runs as your body adapts.

If you experience any pain or discomfort, it’s important to address it promptly. Consider incorporating cross-training activities, such as swimming or cycling, into your fitness routine to reduce the impact on your joints and muscles. Remember, it’s better to take it easy and prevent injuries than to push too hard and end up sidelined.

Find a Running Buddy

Running alone can sometimes feel monotonous, especially when you’re just getting back into it. Finding a running buddy can provide extra motivation and accountability. Look for a friend or join a local running group to connect with like-minded individuals who are also trying to get back into running.

Having someone to run with can make your workouts more enjoyable and help you stay on track. You can encourage and support each other through the ups and downs of the journey, making the experience more fun and rewarding.

Gradually Increase Intensity

As tempting as it may be to dive headfirst into intense workouts, it’s important to gradually increase the intensity of your runs to avoid overexertion and injuries. Start with shorter runs at an easy pace, focusing on building your endurance and stamina.

Once you feel comfortable with your current level of intensity, you can add in some speed work or hill training to challenge yourself further. However, remember to always listen to your body and take rest days when needed to allow for proper recovery.

Celebrate Your Progress

Getting back into running after a long break is an accomplishment in itself. Celebrate your progress, no matter how small it may seem. Keep a running journal to track your achievements and reflect on how far you’ve come.

Remember, every step forward is a step closer to regaining your fitness and reaching your running goals. Be proud of yourself and enjoy the journey!


Getting back into running after a long break can be challenging, but it’s definitely worth it. By setting realistic goals, listening to your body, finding a running buddy, and gradually increasing intensity, you’ll be well on your way to regaining your fitness and enjoying the many benefits of running. Remember to be patient with yourself and celebrate your progress along the way. Lace up those running shoes and embrace the joy of running once again!