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!

Definition of an “Extended Break” from Running

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. And extended break for them may be 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.

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

Step 1: Assess Your Fitness Level

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 previous mileage
• If you’re off 15 to 30 days: Start running 60 percent of previous mileage
• If you’re off 30 days to 3 months: Start running 50 percent of 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) 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 Goal

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

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.

Once you’ve written it down, immediately read the next section!

Step 3: Check Your Expectations (and be Patient With Yourself)

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.

Runner’s 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, it’s imperative for you to 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!

Depending on your level of running experience, you may be able to do this step yourself.

If not, I highly recommend working with a running coach to create a custom training plan for you!

Working With a Running Coach

Running coaches are trained to create custom training plans for runners!

This means, if you have goals, but aren’t sure how to put a plan together to achieve them, a running coach can help with that step.

It’s more than just stringing together runs week over week.

There are many inputs & levers to a successful training cycle.

From pace to mileage to supplemental work (like mobility, strength, etc). If you don’t know the science and theory behind it all, it can be a little overwhelming (I know it was for me before I became a certified running coach).

Speaking of certifications…I’m an RRCA-certified running coach, and love helping runners achieve their big (and mini) goals! I would love to help you!

Check out my Running Coach page for more info!

I became a running coach to help runners of ALL ABILITIES achieve their goals. So whether you want to run your first 5K, or your 20th half marathon…I’m your girl 🙂

But either way, whether you work with a running coach or create a plan yourself, it’s time to move onto the next step: putting in the work.

Step 6: Start Running!

Ok, 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:

Step 7: Celebrate Your Milestone Wins

Dangling a reward in front of you is an excellent way to stay motivated!

What motivates you?

Whatever it is, use it as your “bait”.

Run bait.

Hmm, I just made that term up, but I kinda like it! I feel like a donut would be great run bait for me…but I digress…lol.

Then celebrate the HECK out of your achievements as you go!

As goal-driven beings, us runners are sometimes so focused on looking forward that we forget to look in the rearview mirror to recognize the amazing things we just did.

You deserve to celebrate your hard work!

Especially after taking a break from running…it’s challenging to get back into it, so be kind to yourself and celebrate wins, even mini-wins. 🙂

Have Questions?

Let me know if you have any questions on how to return to running after taking a break! Ask me in the comments, or reach out to me on instagram: @bostonrunnergirl

About Bethany

Hi! I’m an RRCA-certified run coach and 2X half marathoner who loves helping runners achieve goals!

I started running in my mid-twenties when a 5K seemed impossible, and have gone on to complete 2 half marathons (so far!).

I love running, fancy cocktails, summer in New England, and mischievous little beagles with long ears.

Want to learn more about working with a Running Coach? Email me at: contact@howtorunguide.com and ask me all your questions! I’d love to hear from you!