How to get back to running after a break –

There’s nothing wrong with taking a break from running. Sometimes you need time to heal an injury; take a step back to help your mental health; or, in other circumstances, life just gets in the way.

So when it’s time to get back to running — no matter why you take a break from your workouts — you’ll need to adopt a few key strategies.

Here, everything you need to know about how to get back in the running and set yourself up for success!

1

RECOGNIZE THE CHANGES IN YOUR BODY

Some important things happen to the body when you stop running: there is a decrease in blood volume and mitochondria (cell organelle that produces energy), plus your lactate threshold drops.

However, the longer you are training, the faster you can regain fitness. For example, someone who has been running consistently for 15 years, then taking a break for a year, will have an easier time getting back into running than someone who has been running for a year and then for another year.

Here’s how it works, in general:

2 weeks of break: loss of 5 to 7% percent of VO2Max;
2 months of break: loss of 20% of VO2Max;
3 months off: 25 to 30% percent loss of VO2Max.

Also, keep in mind that you lose strength in your muscles — and that’s what causes so many people to injure themselves when they get back on the asphalt. That’s why it’s essential to start small, always respecting your new limits.

two

HAVE DISCIPLINE

To get used to the training routine again, you need to practice the activity frequently. Instead of running eventually, create a routine and set aside three or four days to practice the sport. This will strengthen the muscles in the lower thigh and core, parts that are worked a lot during the movements. Thus, you gain more resistance and physical conditioning. Start with sprints and gradually increase the training distance.

3

SLOW DOWN

You don’t need to run at full speed. Start with a speed a little faster than your walk, for example, and gradually speed up your steps – just be careful not to get too breathless. Thus, your body gets into rhythm and can get used to the stimuli. Once you’ve got your strides right, it’s worth keeping an eye on the little details, like perfecting your movements and posture.

4

HAVE A GOOD TIME

Yes, running alone can be a little tedious. So the trick is to find ways to make training more enjoyable. You can take your dog, call a friend, run in new places or even invest in a very lively playlist. Good options abound.

5

DON’T FORGET BODYBUILDING

As we’ve already said, stopping running can cause some muscle loss, including in your legs. A good option is to invest in exercises to gain muscle mass. Choosing steeper courses also makes your progress easier, because they help build muscle endurance, in addition to being an extra challenge.