The best way to start running again in 6 steps

Do you regularly plan to restart a healthy running habit, only to find excuses or quit after five minutes? Even if you were a strong runner in the past, it’s hard to get back into after a long break.

The following approach should help you start running again if you want to get back into the habit and need some motivation to get going.

Don’t worry, this is just about re-starting a short and manageable running habit, not training for a mega run or marathon. Let’s look at the best way to start running again after a long break…

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1. Get the gear you need to start running again

Have this all laid out ready to go, so you don’t hesitate or make excuses!

1. Trainers/running shoes: Supporting your feet and having comfortable footwear is the most important part of preparation. Visit a running shoe shop that can actually assess your needs. Try those special treadmills for gait analysis which can assess how your foot rotates before it hits the ground. You can then select the shoe that best supports your foot and particular running technique. You should buy a size or two bigger to allow for swelling from the heat of running. Feeling comfy in your trainers is key!
2. Clothes and socks: Vests, t-shirts, leggings or joggers should be breathable and not restrictive. Socks should also be breathable and protect from rubbing. You may want to consider alternative fabrics such as bamboo. Bamboo running socks keep your feet dryer for longer e.g. less blisters.
3. Running belt: These are much improved from the old bum bags back in the day. They barely move and can carry your keys, card and phone.

You may also like to take a water bottle that fits nicely into your hand. However, if you keep your runs short enough you can probably last till you get home for a big drink (and drink before you set off too). It’s easier to run hands-free if you can manage.

2. Track your journey for success

One way to hold yourself accountable is to track your progress and tell others about your commitment. You are then more likely to want to stick to the plan.

If it works for you, print off a simple fitness tracker to write down all your runs and leave it somewhere you’ll see it. You may also want to use a weight loss tracker if that’s also a motivating factor.

3. Use apps on your phone

Here are some great apps to get you started and keep you coming back. What I love about these apps is the feeling of progress, even if you only run for one minute longer than last time.

You can integrate your own music, podcast or audiobook into the application too.

• Couch to 5K: This is a favourite for beginners or running returnees. It builds you up slowly to 30 minutes and you can choose your preferred coach to provide inspiring support in your ear.
• Nike running app: This is brilliant to record each and every run, tracking your progress. You can use the guided runs or just set a timed goal. It’s great to look back and see the distance and speed stats as they build up. You can choose to have a coach/voiceover or go without if you prefer.
• Map my run: Again, great for tracking progress and discovering new routes.

4. Start slow and take it easy

• If you’ve never run before or re-starting after a long break, you need to start slow and easy. Consult with your doctor if necessary (and especially if you have any health issues). Even if you are in general good health, running is an intense form of exercise, so you should play it safe.
• Start with super short runs combined with walking. Begin with what’s manageable for you personally, not what a friend or someone advanced on Instagram does. This could be two minutes running followed by five minutes walking or vice versa. Couch to 5K has a really well planned structure for this.
• Make sure you don’t over do it. You might start with a once a week run and build from there. Even if you’re running more, you need to allow for rest days between runs. Mix running up with other exercise such as weights and yoga.

5. Don’t forget your headphones

I simply can’t run for even five minutes without listening to something to keep me going! If you struggle with headphones not staying put, try these amazing wireless headphones that hook over the ear and stay put.

• Music: Create long running playlists to keep your motivation up. It’s good to throw in a power song which you can really lose yourself in and commit to running at your optimum for the length of (or most of it!).
• Podcasts: Try listening to a podcast next time you are out for a walk or run. It’s the perfect time for multi-tasking, or even providing distraction if you struggle with running in silence.
• Audiobooks: It can be tricky to concentrate on fiction while running but non-fiction is often easier to follow while multi-tasking. Test out what works for you.

6. Mix it up

Once you start to feel a bit more confident in your running, there are ways to improve and build upon it.

• Interval training: If you feel you aren’t increasing your speed or ability as much as you’d have liked, add a few interval bursts. Every now and then, run at a much faster speed for 30 seconds or a couple of mins. Increase how many times you do this with each run. You may find your speed or overall fitness improves with just a few bursts of this in your workout.
• Alone or with company: If you usually run alone, see if helps to join a running group or friend to rally you along. If you always run with others, see how it feels to run by yourself (stay safe though and think about timings, light and route).
• Change your route and terrain: Ensure you mix up your routes so you don’t get bored. Try hills. You’ll find flat terrain easier after tackling hills! Find dirt-tracks or run on grass for a change.
• Indoors and outdoors: If you always run at the gym inside on a treadmill, try exercising outdoors and vice versa. Treadmill training is very different, but you can change speed and incline for variation.
• Follow a challenge or running schedule: There are so many options out there for all levels. You could start a simple beginners runners challenge, a 3 month running plan or even consider signing up for a 5K or longer run to have a clear goal.

Key questions:

What is the most important thing to consider when restarting running after a long break?

The key thing to remember is take it slow. You want to avoid injury (which would result in another break!) Go easy, take it step by step, to rebuild your strength and endurance.

How can I reintroduce my body gently back to running?

Create a plan, whereby you work your way up to longer and more regular runs e.g. running for a few minutes and walking for a while and repeat. Mix things up with other exercise and strength training to support your body through the process.

Why is it so hard to start running again?

As with many things, motivation can be difficult and running isn’t easy! Also you have lost muscle strength and general fitness and it takes time to build those up again. You need to make any exercise part of your regular routine and then reap the benefits.

Recap: the best way to start running again…

Many people have a love/hate relationship with running as it can be really difficult and challenging both physically and mentally.

There’s a pressure to feel you have to run fast and long distance but even short, regular runs have massive benefits to your health and fitness levels.

It’s also super convenient. It’s cheap to get started and it fits into your day so easily. For instance, if you work from home it’s easy to sneak this form of exercise into your day. If you want to wake earlier to fit in a running routine, read how to get up earlier in the morning.

The key is to start small and go from there. You might aim for five minutes of non stop running this week and seven the next. Or you might always mix up running and walking in your sessions and that’s fine too.

Find what works for you, so you stay motivated to keep at it. Don’t delay your desire to start running again, or try it for the first time!

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The information provided is for educational purposes only, and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider if you are seeking medical advice, diagnoses, or treatment. This site is not liable for risks or issues associated with using or acting upon the information.