Starting out running or restarting after a break, be that from injury or prolonged time away.
There is no shortage of information and advice just ask a question on a running forum and you’ll get a long list of replies. If can feel like everyone wants to impart their experiences, there are good intentions behind the shared experiences. Do consider that their experience is based on their own lives, we all have different life loads we’re individually carrying.
You’re getting back into running after an absence whether that’s a few years of weeks. Your running fitness may not be where is has been previously. If you have been doing other aerobic conditioning, you’re by no means starting from scratch, but every sport does have slightly a different impact on your body and energy requirements.
It can be easy to feel that you should be restarting at the same place you were previously. Expecting to run at the same pace and covering the same distance.
I recommend you put those numbers and expectations aside for a little bit and really think about what you want to get out of your running.
Ask yourself the question “Do I want to be able to run consistently without juggling injury and niggles?” The answer should be yes. Then don’t be in a hurry what’s a few more weeks when you’re looking long term.
If you’re working with or considering a coach, they will guide you with a running program to get you working towards your goals. If you think only elite athletes use a coach the answer is more defiantly a no. Everyone can benefit from the support of a coach, (I love having a coach to support and challenge me).
Not sure where to start after throwing away your expectations?
I suggest starting with a walk/run approach with at least two runs spread over the week. These don’t need to be hours long and if it’s been a while since you put those running shoes on, I suggest you don’t start with hours of running.
You could start with 2 x 20-30min runs doing a walk/run this could be:
Over the following weeks you can increase your running part of the run. Remember when increasing your weekly running amount, a safe amount is 10-15%.
Be guided by how your body recovers, no pain outside of standard muscle soreness you’re good to go.
Remember throw away what your think your speed and distance should be, put on those running shoes get out and put one foot in front of the other. As I say to others not every run feels the same some just feel hard but then you have that amazing run.
Happy running!
