Have you ever trained hard for a race or committed to a fitness plan, then thought, ‘I’ll just take a week off and get back to it’? But before you know it, that week turns into months, life gets busy, and suddenly, your running shoes are collecting dust. Sound familiar? You’re not alone. Detting back into running or any kind of fitness after a break can feel overwhelming.
Maybe your break was because of work, family, injury, or just losing motivation. That ‘I’ll start on Monday’ mindset stretches into weeks, then months of inactivity. When you finally try to squeeze back into your running leggings or workout clothes, they might not fit like they used to, and it can be tempting to give up. But here’s the good news – you haven’t failed. You just need a practical plan to restart your fitness journey.
Whether your goal is running, strength training, or just feeling fitter and healthier, this step-by-step guide will help you ease back into your workouts, get consistent, and rebuild your confidence.
Start Small with Manageable Goals
The first step to getting back into running after a break – or any fitness routine – is keeping it simple. Start by choosing just two or three days a week for exercise. You don’t need to jump straight into long runs or intense gym sessions. Walking, swimming, cycling, or attending a fitness class all count. Start with just 20-30 minutes, and gradually increase as your stamina returns.
Small, achievable goals help rebuild both your fitness and your confidence. Celebrate the little wins each week – it really helps motivation.
Download the Runna app for a structured return-to-running plan. Runna offers personalised plans for all fitness levels, making it easier to progress gradually and avoid burnout.
Follow a Gradual Plan
For runners returning after months off, getting back into running can feel tough. Start small, just like with any other exercise. A short 1- or 2-mile run on Mondays, Wednesdays, and Fridays is enough to get started. If you need to walk part of the way, that’s completely fine, the key is consistency. Gradually, your endurance will improve, and your runs will feel easier.
Avoid Overdoing It
It’s tempting to go all-in when motivation hits, but pushing too hard after a break can lead to injuries or burnout. Stick to gradual increases – aim for no more than a 10% mileage increase per week. Remember, rest days are just as important as your workouts. They give your muscles time to recover, rebuild, and get stronger.
Focus on Your Own Progress
It’s so easy to compare yourself to others, especially on social media. Your friends may be logging long runs or high-intensity workouts, but your fitness journey is unique. Don’t let comparisons discourage you. Focus on your progress and celebrate every run, walk, or workout. Each step is progress and counts toward your long-term goals.
Set a Fitness Goal
Nothing boosts motivation like having a goal to aim for. Whether it’s a local 5k, a 10k, or even a half marathon, signing up for a race gives your workouts purpose. Don’t worry about choosing something huge, just pick a race or even a parkrun that excites you and matches your current fitness level. The sense of achievement crossing that finish line is a huge motivator to keep going.
Make Fitness Social
Everything is better with company, and workouts are no exception. Grab a workout buddy, join a local running club, or attend a fitness class. Having someone waiting for you makes you more accountable, and sharing the experience makes it fun. Many running clubs are super welcoming to beginners, so don’t be shy.
Be Kind to Yourself
Getting back into fitness isn’t always easy. The first few weeks can be mentally and physically challenging, and that’s totally normal. Experts say it takes about three weeks to form a habit, so don’t get discouraged if it feels hard at first. Remember, getting back into fitness is a marathon, not a sprint (pun intended!). You’re not starting from scratch – you’re starting from experience, and that’s a powerful place to begin.
Ready to Get Back Into Running?
If you’re ready to restart your running journey, the Runna app makes it simple. It creates personalised plans for your current fitness level, tracks your progress, and keeps you motivated. Use my discount code RWR2 for two weeks free and get started today – your perfect running plan is waiting!
