5 tips for easing back into running

1. Ease back into it

When resuming sports after a long period of inactivity, we tend to want to rush and always do too much. I think many of us have been through this. Running is no exception. Even after three weeks of vacation, the body cannot immediately resume the same pace as before the holidays and the same distance. You won’t regain the same pace on the first run. So you will need to be patient before being able to do long runs again, a 15km for example, so your body can readapt. It is better to do short runs 2 to 3 times the first week, about 30 to 40 minutes maximum before gradually running longer. During the restart 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 should not be neglected.

2. Enjoy yourself

When you have been inactive, the body is no longer used to doing sports. You may have forgotten the rhythm, but you have probably neglected nutrition, with holiday excesses. Whether you are a beginner or used to running, the goal is to have fun. For beginners, you shouldn’t be discouraged from running from the first week. You will need to go gradually. Food plays a fundamental role, which is why being restrictive will likely cause frustrations. You need to know how to treat yourself with a dessert from time to time. Maybe you will join the group of people who think “run more to eat more” :D

3. Focus on muscle strengthening

Running and muscle strengthening go well together. Strength training helps better absorb shocks and avoid injuries. Studies have shown that strength exercises improve athletic performance in runners. The preferred training focuses on legs with squats, abs, and core exercises. Nowadays, more and more runners practice muscle strengthening because they have understood the benefits in their running practice. You can start with one session per week and then gradually increase to two sessions.

4. Consistency is important

Consistency is what will allow you to last over time but also not to get discouraged by sport or stop enjoying it. If you are not consistent, you will tend to catch up on the week’s sessions and overdo it. Consistency helps maintain fitness. Missing sessions for several weeks means you will have to ease back into it again. So, be consistent, it will do you a world of good ;)

If you have trouble motivating yourself, join a running group, there are plenty in France either Facebook groups or through the teedup.fr app where you can find running partners.

You can also plan a personalized training plan with a coach, which will help maintain this consistency.

5. Run with appropriate shoes

This may seem like common sense but it is not for everyone, especially beginners. Running with specific running shoes provides proper support and good grip. Running shoes in which you don’t feel comfortable can cause blisters, for example. You should also choose your shoes based on the type of surface and training frequency. You won’t run with the same shoes if you run once a week for 35 minutes or three times a week for 10km.

I will write a more detailed article on how to choose your shoes, but these tips already give you some basics.

I hope these tips will be useful to you and help you in your return to running.