I used to run a fair bit. I wasn’t fast, and I took a lot of walk breaks, but nevertheless, I ran a lot. I did a few half marathons and even one full marathon. But then I quit. Cold turkey. My body was tired and I just didn’t want to do it anymore. I also moved to a new city and had quite a lifestyle change, so I just stopped.
I enjoyed the break for a while, but after a couple of years I noticed that I was starting to feel stiff and achy. I realized that I had gained weight and I just didn’t feel good anymore. So I decided to start running again.
It. Was. Hard.
I started and stopped a few times, but finally, FINALLY, I’m in a good groove again. I run four to five times a week and I feel great. But getting here wasn’t easy. So if you want to know how to start running again, these are a few tips that helped me. Just in case anyone out there is experiencing the same thing I experienced.
How to Start Running After a Long Break
Don’t Expect to Pick Up Where You Left Off
I was definitely guilty of this. I set off on my first run, excited and ready to go, and I could barely make it for a full minute. Maybe that sounds ridiculous, but after a two-year break, my body was not interested. And I was terribly discouraged. So I had to reset my expectations. I had to realize I wasn’t going to be able to run a 5k by the end of the week. If you want to know how to start running – whether it’s after a long break or for the first time – take it slow! It’s ok if you can only run 3o seconds or a minute. The key is to do it and then add a little more next time. If you stick to it you will improve. I guarantee it.
Go Easy on Yourself
It’s one thing to go easy on yourself physically, but you also need to go easy on yourself mentally. I don’t know about you, but I get discouraged easily. And when I couldn’t run more than a minute I felt terrible about myself. I started to beat myself up a bit and it took a while to reset my brain so that I could be proud of my small accomplishments, rather than be disappointed by my lack of big accomplishments. Remember, starting to exercise after a long break is not easy. So be kind to your brain while you’re working on your body.
Use an App
This was without a doubt the biggest factor in getting me back on track. I’ve always hesitated to use running apps (other than to measure distance). I don’t know why, but I always figured I could do it myself and didn’t need an app to tell me when to run and when to walk. Boy was I wrong! I decided to download a Couch to 5K app and it made all the difference. I followed it religiously. There were some days when I felt I could do more, and some days where I thought I would never make it, but I stuck to the app’s plan and in less than 8 weeks I could run a continuous 5k. I don’t think I ever did that before. In my old running days I always did a 10-and-1 program, but now I can run continuously. Yay!
Find Something New to Listen To
Like many people I used to listen to music while running. When I started up again a couple of months ago I pulled up the old playlists. Bad idea. For some reason it put me in a bit of a funk. This might not be true for everyone, but I needed to freshen things up and try something totally different. So I started listening to Podcasts. And not just any podcasts. Don’t laugh, but I started listening to Disney World podcasts. I’ve been planning a trip there, so listening to the podcasts helped me with my vacation planning. And everyone who talks about Disney is just so ridiculously happy that I found it really kept me feeling upbeat. It might sound silly, but now going for a run is like an escape where I get to fantasize about sunny vacations and a little magic. Of course, I’m not suggesting this for everyone, but do find something to listen to that makes you genuinely happy. It really works!
Find a New Running Route
Change is good, and I think that if you really want to know how to start running – and be successful – after a long break, you need a new route. It’s easy to get comfortable with routes because you get accustomed to certain distance markers, but if you’re starting up again you may get discouraged that you can’t do what you once did. I suggest trying a completely different route. Start fresh. Go exploring. Have some fun with it!
Ask for Support
Running is hard. Honestly, sticking to any fitness plan is hard. If you need support from family and friends, ask for it. I had to tell my family how important it was to me so that they would encourage and help me. And they do! It makes a world of difference. And if you don’t have family or friends around, join a running community. Whether it’s through social media or an online running group, these communities can offer tremendous support that will help you stick to it.
If you’re new to running be sure to check out my 10 Tips for New Runners. And let me know if you think I’ve missed anything!
PS – If you’re interested in any of the Disney Podcasts, these are two of my Favourites 🙂
