We spoke to a run coach to help you get back to running, the right way.

Returning to running after a long break, say 3-6 months, or perhaps longer, can be challenging.

If you’re thinking about lacing up your running shoes for the first time in a while, there are a few things you can do to make it more enjoyable, and more importantly, create a habit that actually sticks.

So, to help you start running after a long break or even for the first time, I spoke to Katelyn Tocci, UESCA-certified running coach, sports nutrition coach, and ultrarunner, for her best tips on returning after a break.

In this article, we cover:

  • The importance of starting slow 

  • How to structure your training (what sessions and on what days)

  • Why you should strength train (and what exercises to do)

  • The need for rest and recovery 

  • How long it takes to regain your run fitness 

How to get back into running after a long break

Getting back to running after a long break can feel daunting. But with a little guidance, you’ll be back into a solid run routine.

Here’s what we recommend. 

Start slow and remove all expectations 

Tocci recommends you start slowly, beginning with short, easy runs to allow your body to readjust to running and help prevent injury. As you progress, you can gradually add intensity back in.

She recommends incorporating walk intervals if necessary. Alternate running with walking to build endurance gradually. 

Start by running three days a week, alternate days to avoid running back-to-back. This will reduce the risk of overdoing it.

Below is a recommended weekly training schedule when returning to running:

  • Monday - Run 

  • Tuesday - Strength training 

  • Wednesday - Run 

  • Thursday - Strength training 

  • Friday - Cross Training 

  • Saturday - Run 

  • Sunday - Rest

With your new schedule, you should also set realistic goals. Tocci says this helps establish achievable milestones to stay motivated and track your progress effectively. She recommends starting with a 5k and building up from there! 

Get a comfortable pair of running shoes

The right pair of shoes will make running easier, more enjoyable, and lessen your injury risk.

“When choosing a pair of shoes, choose the pair that feels the most comfortable. A gait analysis is a great tool for narrowing down your options, so you don’t have to test out every single shoe to find the most comfortable option,” says Kaleigh Ray, running biomechanist and certified exercise physiologist.