Wondering how to get back into running after a long break? You’re not alone.
Whether it’s been a few months or over a year, the idea of lacing up those shoes again can feel exciting—and a bit intimidating.
I’ve been there too. Life happens—injuries, busy schedules, or sometimes, the motivation just fades.
The good news? You can absolutely get back into it, stronger and wiser than before.
Today, I’ll share the step-by-step that helped me get back to running without breaking myself (again)
Whether you’re a beginner or someone who used to run marathons, you’ll find practical tips to ease back into running while staying motivated.
Start Small After a Long Break
Let’s kick off with the basics—starting small is key when you’re making a comeback.
I get it—if you used to run five or ten miles like it was nothing, it’s tempting to jump back into your old routine. But trust me on this one; easing back is key.
My first run after a two-month break was a humbling experience. I went out thinking I could handle a slow three-miler, only to find myself winded by mile two. It felt like I was starting from scratch! That’s when I realized the importance of a gradual comeback.
For your first week, try short 15-20 minute runs, three times a week. It might feel like ‘barely anything,’ but trust me—consistency is what really counts. You’ll thank yourself later when you’re injury-free and feeling stronger every week.
Be Honest About Where You’re Starting
No matter what kept you from running—injury, life chaos, or just a break—it’s all about starting from where you actually are now
Don’t compare yourself to the runner you were before the break. Even if you’ve been staying active with other forms of exercise, running is a high-impact sport, and it places different demands on your body.
I’d been cycling to keep my fitness up during my last break, but getting back to running showed me how different those muscles really are. Running uses different muscles and places more stress on your joints and tendons than most cross-training activities.
Action Step:
Start with easy, short runs two or three times a week. After each run, ask yourself:
- Did I feel out of breath?
- Did I experience any pain or discomfort?
- Was I able to maintain a consistent, easy pace?
- Did I have to walk more than expected?
Answering these questions will help you gauge how your body is responding and where you need to adjust.
The Benefits of a Gradual Return to Running: What Research Says
After taking a break from running, it’s tempting to jump right back in where you left off. But easing into it gradually is crucial for avoiding injury and building long-term consistency. H
Here’s what recent research has to say about the benefits of a gradual approach.
Reduced Injury Risk
Returning to running too quickly is one of the top reasons runners experience setbacks. A study published in the Journal of Orthopaedic & Sports Physical Therapy found that runners who gradually increased their training load after a break were significantly less likely to experience overuse injuries, such as shin splints, knee pain, or Achilles tendinitis. Slowly rebuilding your mileage allows your muscles, tendons, and bones time to adapt and strengthen, reducing your risk of injury.
Improved Physical Conditioning
After time off, your cardiovascular fitness may decrease, and your muscles might need time to adjust back to the demands of running.
According to a study in the European Journal of Sport Science, gradually increasing your mileage helps rebuild aerobic fitness and muscle endurance more effectively than jumping into high-intensity workouts. This approach supports steady progress without overwhelming your body.
Set One Clear Goal to Stay Focused
Keeping that motivation alive is probably the toughest part of jumping back into running.
In the past, I used to load up on goals, trying to improve my 5K time, build mileage, and hit the gym all at once. It was overwhelming, and I often ended up burned out. Sound familiar?
Eventually, I simplified things. I set one goal: to run a 5K without stopping. That became my focus, and I taped it to my fridge as a reminder. When I achieved it, I set a new goal. It’s been a game-changer. Now, I always have one clear goal to keep me motivated and focused.
Go ahead, pick one goal that gets you a little pumped—it’ll keep you moving forward
Whether it’s to complete a 5K, hit three runs a week, or build up to 30-minute runs, write it down and put it somewhere you’ll see every day. You’ll be surprised how much that simple reminder can keep you going!
Rebuild Your Endurance
One thing to expect when you’ve been away from running is loss of fitness. How much fitness loss depends on the length of your break, but studies show that you can lose up to 20% of your VO2 max (your body’s ability to use oxygen efficiently) after two months off. After three months, that number can climb to 50%.
It might sound a bit intimidating, but hang tight—your body will surprise you with how quickly it comes back. The key is to gradually rebuild your endurance by running at a conversational pace (where you can easily talk without gasping for air).
After a month off for vacation, I thought I could just jump back into my old routine.
Nope!
My first run was a mess—my legs felt like lead, and I was out of breath within minutes. I had to take a step back and rebuild slowly.
For a couple of weeks, I stuck to shorter, easier runs, focusing on running by effort rather than pace. It took time, but each run felt a little better. Before I knew it, I was back to my regular distances and feeling stronger than ever.
In those first few weeks, keep it easy and low-pressure. It’s tempting to try to push yourself, but this is where many runners end up injured. Be patient and focus on increasing your running time before worrying about speed or distance.
The Rates of Fitness Loss
Here are the general guidelines on how much maximal aerobic capacity is lost after a given break.
- You lose up to 5 to 7 percent of VO2max after two weeks.
- You lose up to 20 percent of VO2max after two months.
- You lose up to 30 to 50 percent of VO2max after three months.
Still curious? Check the following research papers on deconditioning:
- Learning From Human Responses to Deconditioning Environments:
- Physical fitness and aging: effects of deconditioning
- Exercise and Health-Related Risks of Physical Deconditioning After Spinal Cord Injury
- Does Physical Deconditioning in Chronic Low Back Pain Exist? A Systematic Review
- How fast do you fall out of shape?
The Conversational Pace
During the rebuilding period, stick to a conversational pace throughout your runs.
It’s called the ‘talk test’—basically, if you’re able to chat without gasping, you’re in the right zone.
So, for instance, if you can barely recite the pledge of allegiance while running, you’re pushing it too hard.
When I was just getting back into running after an injury, my coach told me to run at a conversational pace. At first, I didn’t get it—I thought I had to push hard to make progress.
But then I realized that running while being able to hold a conversation not only made my runs more enjoyable, but it also kept me injury-free.
Now, even when I’m in good shape, I make sure to keep most of my runs at a comfortable, talkable pace. It’s amazing how much more I enjoy running when I’m not gasping for air!
Rates Of Return To Running After A Break
The way you get back into running depends on how long you’ve been away from the miles.
Here’s a breakdown:
- Less than 10 days off: You can likely jump back into running at about 90% of where you left off. Just take it easy on your first run, and listen to your body.
- Two to three weeks off: Start slower and cut your mileage in half. Run one to two minutes per mile slower than your usual pace for the first few runs.
- One to two months off: If your break was longer, use the run-walk method. Alternate between 30-60 seconds of running and 30 seconds of walking for 20-30 minutes. Gradually increase the running time and reduce walking intervals over the next few weeks.
- Three months to a year off: This is where you may need to start from scratch. Begin with brisk walking, and once you can walk for 45-60 minutes without discomfort, transition to the run-walk method. Over time, build up to 30-minute runs at an easy pace.
Pinpoint Your Issues
We have to learn from our mistakes. Otherwise, we are bound to repeat them, especially if an injury was what derailed you from training in the first place.
Whether it’s runner’s knee, plantar fasciitis, or ITBS, you must take a proactive approach this time around so that you don’t get derailed again.
The rebuilding phase is a good time to take a look at any issues you may have experienced in the past while running. It’s also not the time get lax on your physical therapy and rehab exercises.
In fact, a lot of runners recovering from injury find themselves re-injured because they either ignored proper rehab work or increased mileage too soon.
I used to struggle with runner’s knee, and every time I tried to start running again, the pain would come back. It was frustrating!
Finally, I saw a physical therapist who helped me figure out the root of the problem—weak hips and poor form. By strengthening my hips and focusing on running form, I was able to get back into running without pain.
Now, I make sure to keep up with strength training and stay mindful of my form.
It’s all about identifying and fixing the underlying issues.
I cannot emphasize this enough.
Stay Motivated: Find Inspiration
Getting back into running is as much a mental game as it is physical. If you find yourself struggling with motivation, find inspiration wherever you can.
Whenever I hit a low point in my running, I find inspiration in the stories of other runners. I remember reading about a runner who came back from a serious injury to qualify for the Boston Marathon. 4
That story stuck with me and pushed me to keep going, even on the tough days. I also love listening to podcasts and reading books about running—they remind me why I started and help me stay motivated when things get tough.
You might also want to consider joining a running group or finding a running buddy. Running with others not only makes the process more enjoyable, but it also keeps you accountable. Having a partner who’s counting on you to show up makes it harder to skip your workout!
Find Your Mantra
The most inspiring thing for me comes in the shape of running mantras and running quotes.
I like to print them out and put them where I can see them on a regular basis—usually alongside my goals.
Here are a few:
- “Strive for progress, not perfection.” -Unknown
- “Running is the greatest metaphor for life because you get out of it what you put into it.” – Oprah Winfrey”
- “You want me to do something… tell me I can’t do it.” – Maya Angelou
- “Pain is inevitable. Suffering is optional.” ― Haruki Murakami,
- “You miss 100% of the shots you don’t take.” -Wayne Gretzky
- “Pain is weakness leaving the body.” – Marine Corps
- “Strength does not come from physical capacity. It comes from an indomitable will.” -Mahatma Gandhi
If these don’t do the trick, you can always GOOGLE them.
Listen to Your Body
Above all, listen to your body. When you’re starting back, it’s normal to feel a bit of soreness or fatigue.
But if something feels off—sharp pain, persistent soreness, or anything that makes you feel worried—take a step back. Don’t push through pain in the hopes it’ll go away.
It’s always better to be cautious, especially when you’re rebuilding.
Returning to running after an injury? Make sure you’re cleared by a doctor first, and don’t skip the rehab exercises.
The patience you show now will set you up for a stronger, healthier running journey.
Structured Return-to-Running Plan: Week-by-Week Guide
Jumping back into running after a break? Start slow, stay consistent, and remember that gradual progress is key to building back safely. Here’s a step-by-step plan to help you ease into your running groove again.
Week 1: Build a Walking Base
Kick things off with walking to reintroduce your body to regular movement without added impact.
Goal: Walk for 20-30 minutes, 3-4 times per week.
Coach’s Tip: Use this week to focus on your posture, core engagement, and breathing. Even while walking, these basics set a strong foundation for when you begin jogging.
Week 2: Begin Walk/Run Intervals
Once walking feels easy, add in short jogging intervals to start activating your running muscles.
Plan: Alternate between 1 minute of jogging and 4 minutes of walking. Repeat for a total of 20-30 minutes.
Coach’s Tip: Don’t worry about speed! Focus on a comfortable, easy pace during your jogging intervals to keep things low-impact.
Week 3: Increase Running Time
As you feel more comfortable, extend the jogging intervals to gently build endurance.
Plan: Jog for 2 minutes, followed by 3 minutes of walking. Repeat for a total of 20-30 minutes.
Coach’s Tip: Take note of how your body feels. Any soreness or fatigue? Adjust as needed, but if you’re feeling strong, you’re ready for more.
Week 4: Continuous Running at an Easy Pace
By this point, your body should be adapting to the rhythm of running. Now it’s time to try continuous running.
Goal: Aim for 10-15 minutes of easy, continuous running.
Coach’s Tip: This run should feel light and enjoyable. Keep the pace easy—your goal is endurance, not speed. If you need to break it up, that’s okay! You can alternate running and walking as needed.
Share Your Return-to-Running Journey
Have you recently returned to running? Share your progress, any tips you’ve found helpful, or challenges you’re overcoming in the comments below! Your story could inspire and guide fellow runners who are also making their way back to the trails or treadmill.