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.

If a shoe doesn’t feel quite right, don’t buy it. Take your time and find the best running shoe for you – it’s the most worthwhile thing you can do when starting to run after a long break. 

Follow a training plan

“A structured training plan designed by an expert coach helps you progressively build volume and intensity, allowing for steady improvement while minimizing the risk of injury. Also, having a clear schedule keeps you motivated and ensures consistency in your training,” says Tocci.

There are lots of free training plans to get started. Just make sure it's created by a qualified running coach for beginners. Even if you think you can handle more runs and intensity, it’s best to take it slow to begin.  

Rest and recover

To improve your running, you need to prioritize rest and recovery. While it may seem counterintuitive, days without running help your body adapt to the training stress, which in turn helps you become a better runner.

On non-run days, you can add strength and cross-training to your schedule. The recommended weekly training schedule outlined earlier in this article is an excellent place to start.

If you can only manage 2 runs and 1 strength session at the moment, that’s totally fine! Go at your own pace and listen to your body. 

Furthermore, make sure to fuel your training! Eat a balanced diet, and focus on eating carbohydrates before running for added fuel. After training, eat carbohydrates and protein to improve recovery. Shop our recovery bars for a quick and convenient snack that ticks all the boxes.

Rest and recovery is essential for becoming a better runner.

Strength train

“Include two weekly strength training sessions and perform exercises that strengthen muscles and support joints to enhance running performance and reduce injury risk. Exercise examples include squats, lunges, glute bridges, planks, push-ups, rows, deadlifts, calf raises, and step-ups,” advises Tocci.

Again, don’t overcomplicate it, and try to do too much too soon. It’s better to gradually increase the intensity and stick to your new training plan than do too much, burn out, and not get the most out of your gym membership (we’ve all been there!). 

Cross-Train

Cross-training includes low-impact activities like cycling or swimming. These help you improve your overall fitness without overloading your joints. You can add these sessions between your run days.

On days where you’re pressed for time, a short walk is better than nothing.

How long to regain running fitness after a break?

If you have not been running for a long time, say anywhere from 3 to 6 months, it will take time to regain fitness. And while everyone is different, you can expect several months to regain fitness.

If you have not been running for 3 months, it may take 3 months or more to build up a similar fitness level. 

There’s no set “timeline,” and you can’t fast-track your way to becoming a better runner.

Take it slow, start with easy runs, and gradually build up your run fitness. Stick to it, and before you know it, you’ll return to where you were before taking a break.

Key takeaways

  • Start slow and focus on building the habit of running to begin

  • Gradually increase the intensity over weeks

  • Add strength and cross-training into your routine to become a better runner

  • Invest in the right pair of running shoes to prevent injury

  • Follow a structured training plan created by a coach

  • Prioritize rest and recovery – your body needs to adapt to running

  • Be patient and remove all expectations 

FAQs

Why is the first 20 minutes of running so hard?

It takes time for your aerobic system to kick in when you start running. The first few minutes are more anaerobic, which is why it feels hard.

Will running eventually get easier?

Yes! Over time, running will get easier. With consistent training, you can run further, faster, and with less fatigue.

How long does it take your body to get used to running?

It can take anywhere from 2 to 6 weeks for your body to get used to running. 

How to get back to running after pregnancy?

Get cleared from a healthcare professional before returning to running. Next, take it slow. Listen to your body and avoid doing too much too soon.

How to start running again when out of shape?

Start with slow, short runs. If you need to walk, that’s absolutely fine! Gradually increase your time spent running each session, and aim for 2-3 runs a week.