Have you ever trained hard for an event and then thought, ‘I’ll take a week off and get back to it’? But before you know it, weeks turn into months, and life gets in the way? Your fitness levels take a nosedive, and the thought of getting back into a workout routine feels overwhelming.

Sound familiar? If so, you’re not alone. Many people find it difficult to get back into fitness after a break, whether it’s due to a busy schedule, injury, or simply losing motivation. That ‘I’ll start on Monday’ mindset quickly becomes months of inactivity. When you finally attempt to squeeze into your running bottoms, they don’t fit like they used to. But here’s the thing—you haven’t failed. You just need a plan to get started again.

The good news is, you can restart your fitness journey right now, without waiting for Monday. Here’s a step-by-step guide to help you ease back into your workouts and find your fitness groove again.

Getting back into exercise after a break:

Start Small with Manageable Goals

Getting back into fitness after a long break can be daunting, but setting small, manageable goals can make it easier. Start by choosing two or three days a week for exercise. It doesn’t have to be running immediately—walking, swimming, cycling, or attending a fitness class are all great options. Aim for just 20-30 minutes to begin with. This helps rebuild both your physical fitness and your mindset around exercise.

Pro Tip: 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 those who used to run but haven’t laced up their shoes in months, getting back into running can be tough. Start small, just like with any other exercise. Maybe you’ll decide to go for a short, 1- or 2-mile run on Mondays, Wednesdays, and Fridays. If you find you need to walk part of the way—no worries. The key is consistency.

Avoid Overdoing It

It’s tempting to go all-in once you’re motivated, but pushing yourself too hard after a break can lead to burnout or injury. Take it slow—there’s no rush. If you’re running, avoid drastically increasing your mileage too soon. A good rule of thumb is to increase by no more than 10% per week. Remember that rest days are just as important as workout days to give your body time to recover and rebuild strength.

Focus on You, Not Others

It’s easy to fall into the comparison trap, especially when you see your friends logging long runs or high-intensity workouts on Strava or social media. But fitness is a personal journey, and you don’t need to measure your progress against anyone else. Turn off those notifications if they discourage you, and remember that every step you take is a step forward.

Sign Up for a Fitness Goal

Nothing boosts motivation like having something to train for. Whether it’s a local 5k, 10k, or even a half marathon, signing up for a race can give you a tangible goal to work towards. It doesn’t have to be a huge event—pick a race that excites you and fits your current fitness level.

Make Fitness Social

Finding a workout buddy or joining a fitness class or running group can work wonders for accountability. You’re more likely to stick with your routine if you’ve got someone waiting for you at the gym or on the running trail. Not to mention, it’s always more fun with company! There are plenty of social running clubs out there, many of which are welcoming to people at all fitness levels.

Be Kind to Yourself

The first few weeks back can be tough—physically and mentally. Experts say it takes around three weeks to form a routine, so don’t be discouraged if you find it challenging at first. Stick with it, celebrate small wins along the way, and remember that every little bit counts. Getting back into fitness is a marathon, not a sprint (pun intended!).

Remember: You’re not starting from scratch—you’re starting from experience. And with a well-structured plan you’ll get back to where you want to be, one workout at a time.

Ready to start your running journey? Download the Runna app and use my discount code RWR2 for two weeks free—your personalised running plan awaits!