We’ve all been there. You head off for a summer holiday, swap your trainers for flip-flops, and before you know it, it’s been weeks since your last run. Maybe you’ve been busy with the kids off school, work has been full-on, or it’s just been too hot to even think about running.
First things first, you haven’t “lost” your fitness. Your running shoes will still fit and your body will remember exactly what to do. Running is one of those amazing things where consistency pays off, but so does muscle memory. Even if you’ve had a break, you’ll find your rhythm again surprisingly quickly.
This isn’t about punishment or guilt. It’s about finding your groove, resetting after a break, and enjoying the fresh motivation that autumn running can bring. So whether you’re a beginner or a runner who’s just had a few weeks away from training, here’s my gentle step-by-step plan to get back into running after summer, plus some mindset tips to make it feel fun again.
Step 1: Start Where You Are, Not Where You Left Off
It’s so tempting to pick up exactly where you finished before the summer. If you were running 10Ks every weekend, your brain will want to dive straight back in. But if you’ve had anywhere between two and six weeks off, it’s kinder on your body to ease back in.
Think of it as giving yourself a buffer. Drop your mileage or time by around 30–40% for the first week. That way you’ll avoid the dreaded shin splints or sore calves that can come from doing too much too soon.
A simple way to work this out:
- If you were running 5 miles comfortably, start with 3–3.5 miles.
- If you were running 30 minutes, start with 20 minutes.
- If you were running 4 times a week, begin with 2 or 3.
This isn’t a step backwards, it’s just a smart way to rebuild gradually. You’ll bounce back faster if you don’t burn out.
Step 2: Create a Mini Reset Plan (2–3 Weeks)
Instead of jumping straight into structured training, give yourself a reset plan. Think of it as a gentle on-ramp back into running.
Week 1: 2–3 easy runs, 20–30 minutes each.
Week 2: 3 runs, one slightly longer (35–40 minutes).
Week 3: Add a little variety by increasing your longer run by 5–10 minutes.
This mini plan is about building back the habit of running rather than chasing speed or distance. Once you’ve nailed three weeks, you’ll have a solid base to move onto more structured training.
Step 3: Keep It Fun
The quickest way to get back into running after a holiday is to make it something you actually look forward to. If it feels like a chore, you’re less likely to stick with it.
- Run with a friend or join a local running club.
- Listen to a new podcast (I love Happy Place for something uplifting) or treat yourself to an audiobook.
- Pick a different route. Even reversing your usual loop can make it feel brand new.
- Head out early in the morning or at sunset to enjoy cooler temperatures and a bit of peace.
Remember, these first few runs don’t need to be about speed. They’re about reconnecting with the joy of moving.
Step 4: Add Strength & Stretching
Summer breaks often mean less movement overall. If you’ve been lounging on a sunbed (which is totally allowed and deserved), your muscles might be tighter than usual. Adding strength and stretching into your routine now will make your return to running smoother and help prevent injuries.
Focus on your core, glutes, and quads, as these muscles do a lot of the work when running. A quick 15-minute bodyweight session or a Pilates class once or twice a week is perfect.
Don’t skip stretching either. Try a post-run yoga flow or even a few minutes of foam rolling. Your body will thank you for it.
Step 5: Set a Fun Goal
Having a small, fun target can really help you stay consistent. It doesn’t need to be huge or intimidating.
- Sign up for a Parkrun in 4 weeks.
- Enter a local charity 5K.
- Plan a scenic 10K later in autumn.
The goal here isn’t about chasing PBs yet. It’s about giving yourself something to look forward to and a reason to keep lacing up. Once you’ve got a few weeks of running back under your belt, then you can think about pushing for speed or distance again.
Mindset: Drop the Guilt
One of the biggest barriers to getting back into running after a break isn’t physical, it’s mental. So many of us waste energy beating ourselves up for “falling off the wagon.”
Here’s the truth: breaks are normal. Running is for life, and life includes holidays, rest, and time away from training. In fact, a bit of downtime often leaves you fresher, more motivated, and less likely to burn out.
Instead of thinking “I have to get fit again,” try reframing it as:
- “I’m excited to feel strong and fresh again.”
- “I’m grateful my body lets me do this.”
- “Running is something I get to do, not something I have to do.”
Practical Tips to Make Returning Easier
- Lay your kit out the night before. No excuses when you see your trainers by the door.
- Keep runs short at first. 20 minutes is enough to feel good and build the habit.
- Run-walk if you need to. The Jeffing method (run for a few minutes, walk for one) is brilliant for easing back in.
- Celebrate the little wins. Every single run counts, even if it’s slower or shorter than before.
Getting back into running after the summer holidays is all about patience, kindness, and small, consistent steps. Within a couple of weeks you’ll be back in the rhythm and maybe even enjoying running more than before.
If you’re ready to get going with a proper plan, I highly recommend Runna, the personalised running coaching app I use for my own training. It gives you tailored sessions based on your goals and fitness, so you’ll never be stuck wondering what to do next.
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Trust me, it makes getting back into running easier, more structured, and a lot more fun.
