Many runners worry about getting back to training after time off, whether that’s from illness, fatigue, or injury. When the activity that once brought you joy starts to feel overwhelming, it’s hard to know where to begin again.
That’s exactly where the Runna Return to Running Plan comes in. It’s designed to help you rebuild strength, confidence, and consistency at a pace that supports recovery rather than pushing you too hard.
I tried the plan myself after a long break from running due to long Covid, which left me with fatigue and really bad anxiety. It felt like a major setback. When I felt ready to start again, I knew I needed guidance, not guesswork. I needed a plan that would help me return to running gradually, safely, and without pressure so I downloaded the Runna Return to Running Plan.
What is the Runna Return to Running Plan?
This six-week plan focuses on rebuilding your strength, stamina, and confidence at a comfortable pace. It’s perfect if you’ve had time away from running for any reason and need a structured way to return without overdoing it.
The Runna app provides expert-led training, so you’re not left wondering how far or fast to go. From gentle run-walk intervals to strength workouts that support your comeback, it’s designed to help you rebuild both body and mind in a sustainable way.
Why the Runna Return to Running Plan Works
- Gradual Progression:
The plan builds up your running gently, starting with short intervals and increasing over time. This steady approach helps you avoid burnout or injury, and gives your body time to adapt. - Structured and Supportive:
Every session is clearly laid out in the app, so you know exactly what to do and when. It’s like having a coach in your pocket, keeping you accountable but never pushing too hard. - Flexible and Realistic:
Life happens, and the app understands that. You can move workouts around to fit your week, which made a huge difference for me when fatigue or anxiety cropped up unexpectedly.
My Experience: Getting Back to Running with Runna
After months of struggling with long Covid, the thought of running again was honestly quite daunting. I didn’t trust my body or my fitness, and my anxiety had taken over. But the Runna Return to Running Plan gave me structure and reassurance.
Three weeks in, I started to feel stronger and more like myself. The app’s gentle progression helped me find joy in running again, without pressure. Each run became a small win, and bit by bit, my confidence came back.
I’ve also used Runna’s plans for marathons and other races, which you can check out here, so I know how well their structured approach works for all levels of running.
The plan reminded me that returning to running doesn’t have to be all-or-nothing. It’s about building back slowly, celebrating progress, and finding that love for movement again.
Mindset Tips That Helped My Comeback
Alongside the plan, a few mental strategies really helped me manage my anxiety and stay motivated:
- Be kind to yourself. Recovery isn’t linear, and there will be ups and downs.
- Focus on small wins. Whether that’s completing a short run or just lacing up, every step counts.
- Use mindfulness. A few minutes of breathing or meditation before heading out can calm nerves and keep you grounded.
- Lean on your support network. Talking to friends or fellow runners can make a world of difference. For me, agreeing to go to parkrun and run clubs really helped!
Final Thoughts: Is the Runna App Worth It?
If you’re returning to running after illness, anxiety, or time away, I can’t recommend the Runna Return to Running Plan enough. It’s thoughtful, supportive, and genuinely effective at helping you rebuild confidence and consistency.
And if you fancy trying it yourself, you can get two weeks free with my code RWR2. It might just be the boost you need to fall in love with running again.
