Getting Back into Running

If there has been some time between the last time you ran a race and right now, and you're ready to get back on track, quite literally, then you're in the right place. Injuries, life and other hobbies often get in the way when we are trying to stay on track with something that we enjoy. Getting back into running isn't something you can just pick up and do, but you're only going to get started when you put one foot in front of the other.

If it's been a while since you've done any running, then you need to know how to get back into it safely so that you can run without hurting yourself. You've got to work your way up from a walk, even if you used to run competitively. If you're looking to run competitively again, you might find that the technology to help you recover has changed from when you used to do it. There may be a time of use to take magnesium tablets and eat bananas to help you with your muscle repair, but now you can use Pulsio compression boots to help, too. Recovery is just as much a part of anything, and when you want to run competitively, recovery should be one of the top things on your list. So with that in mind, let's take a look at how you can get back into running and stay consistent.

1. Enter a race. Signing up for a race is a great place to start because it gives you something to motivate yourself. You need to have something to aim for and if there's a marathon or half marathon or just a simple friendly race in the community. You can train for that and know that that's your end game. Thinking for the long term, joining a new race that scares you or lights up that running mojo that's been buried for too long is important to get into. If you're a seasoned long distance runner who's making a comeback, you could enter an old-fashioned half marathon or do something for charity in order to get those legs pumping again.
2. Figure out your current fitness levels. You need to be able to work out where you are beginning and your fitness levels right now matter. It's normal to be rusty after a break from running and you have to acknowledge this. If you're unfit right now, you might just want to start with walking because it gets you going. Prolonged decreases in aerobic fitness can occur just after as little as two weeks without training. The longer you have a break, the more profound the decline. Assessing your fitness level requires you to first consider your running base. Once you've done that, you can then reflect on whether or not you need to start with walking or just a light jog. 
3. Make yourself a training plan. For the first six weeks, as you sink back into running, you need to have a training plan, and it should be one that's well designed. This will help you to speed up your progress without overdoing it and finding yourself injured. Starting with a couple of days of 20 to 30 minute runs, and then building up from there is a great way to begin. You should always start at a pace that makes sense for you, so don't worry if you fall short on some days or you need to walk in between. It's OK if you aim for a 20 minute run, but 10 minutes of that is walking. The whole point is that you need to have a training plan to get you going.
4. Don't just run. When it comes to your training plan, make sure that you build in other things during the week. Cross-training activities such as cycling, swimming, or rowing can help you to build up your endurance and give you a break from the monotony of pounding the pavement. It's easy to go outside and start running because it's free to do that, but if you do have access to a gym, strength training can really help. It's an essential component for a fitness plan that is well-rounded and is going to help you to build on those key muscle groups. Your core, hips and legs need a workout, and it's important to make sure that you're incorporating stretching into that too. 
5. Get yourself a trainer. Sometimes sinking back into running after a long time is going to be difficult, so having somebody to motivate you can help. Hiring a running coach or paying for a trainer is something that sounds like an expensive luxury, but isn't. Hiring a good running coach can also do much more than improve your running. You have some guidance and coaching on how to recover faster and eat healthier, but you'll also have some help with preparing for any race days and competitions. If you have a personal record that you'd like to achieve, a coach can help you with that, as well as helping you with your overall conditioning.
6. Do a weekly park run. In most areas, there is a weekly park run that you can join in with. Sometimes the distances may feel a little bit too long, but it's a good place to begin. Everybody at a park run has different levels of fitness and running ability, which means that you can start knowing that you're not always going to be an expert and that you're not always going to be a complete beginner. The camaraderie that you'll find a park run is something that you'll be able to sink into and make new friends in. It can be a huge motivational boost if you're in a funk with your running and you want to get back on track to know that there are other people in the same position as you: The starting block. 

Getting back into running will take some time, but once you get back into it and you start getting back into your old routines, you're going to find that motivation pushing through.