5 tips for a smooth return to running

1. Take it easy

When you return to sport after a long period of inactivity, there's a tendency to want to rush things and always do too much. I think a lot of us have been through this. Running is no exception. Even after a three-week vacation, the body can't immediately return to the same pace and distance as before. You won't find the same pace on your first outing. So you'll have to wait a while before you can do long outings again, such as a 15km run, to allow your body to readjust. It's best to do 2 or 3 short outings in the first week, lasting 30 to 40 minutes maximum, before gradually running longer. During the recovery phase, the body needs rest, so the idea is not to run every day either. This readaptation time is necessary to avoid unnecessary injuries. Stretching at the end of the session is also important.

2. Treat yourself

When you've been inactive for too long, your body is no longer used to exercising. We may have forgotten the rhythm, but we've probably also forgotten about nutrition, with the excesses of the vacations. Whether you're a beginner or a seasoned runner, the aim is to enjoy yourself. For beginners, you shouldn't be disgusted with running from the very first week. You need to build up gradually. Food plays a fundamental role, which is why being restrictive is bound to lead to frustration. You have to indulge yourself with a dessert from time to time. Maybe you'll join the group of people who think you have to "run more to eat more" :D 

3. Focus on muscle strengthening

running and strength training go hand in hand. Strength training helps to absorb shock and prevent injury. Studies have shown that strength training boosts runners' sporting performance. The most popular forms of training are leg work with squats, abdominal exercises and bodyweight training. Today, more and more runners are practicing strength training, having understood the benefits in their running. You can start with one session a week and gradually increase to two. 

4. Regularity is important

Consistency is what makes it possible to last over time, but also to avoid becoming disgusted with sport or stopping enjoying it. If you're not regular, you'll tend to catch up on the week's sessions and push yourself too hard. Regularity keeps you in shape. If you miss sessions for several weeks, you'll have to pick up again slowly. So be regular, it'll do you a world of good ;)

If you find it hard to motivate yourself, join a running group. There are plenty of them in France, either Facebook groups or through the teedup.fr application, where you can find running partners.

You can also set up a personalized training plan with a coach to help you maintain this regularity. 

5. Running with the right shoes

This may sound like common sense, but it's not for everyone, especially beginners. Running in specific shoes provides the right support and grip. Running shoes that don't feel comfortable can lead to blisters, for example. You also need to choose your shoes according to the type of surface and frequency of training. You won't wear the same shoes if you run 35 minutes once a week and 10km three times a week. 

I'll be doing a more detailed article on how to choose your shoes, but already this information gives you some basics.

I hope you find these tips useful and helpful as you get back into running.