Getting back into it
Return to Running After a Break
The safest way back into running is to start with less than you think, often run walk sessions three times a week, and build by small steps only when each week feels comfortable. If you are coming back from an injury, get the all clear from your physio or doctor first.
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I am a running coach, not a medical professional. If you have pain, an injury or a medical condition, see a physio or doctor before you return to running, and follow their guidance.
How do I start running again after a long break?
- Start with three short sessions a week, on non consecutive days
- Use run walk, for example 1 minute running and 1 minute walking, repeated for 20 to 30 minutes
- Only progress when the last week felt easy and nothing hurt the next day
- Keep every run at an easy, conversational effort for the first few weeks
- Add strength work for calves, hips and core
A simple four week return plan
| Week | Each session (3 a week) |
|---|---|
| 1 | 8 x 1 minute run, 1 minute walk |
| 2 | 6 x 2 minutes run, 1 minute walk |
| 3 | 5 x 3 minutes run, 1 minute walk |
| 4 | 3 x 6 minutes run, 1 minute walk |
This is a general example. If anything flares up, drop back a week.
How long does it take to get running fitness back?
After a few weeks off, most fitness comes back within a few weeks. After months off, plan on two to three months of gradual building. Your heart and lungs return faster than your tendons and bones, which is why the build needs patience.
How a coach helps
A coach builds your return around how your body responds week to week, keeps you from doing too much on the good days, and works alongside your physio's advice.
Questions runners ask
How do I start running again after a long break?
Start with three short run walk sessions a week at an easy effort, and only progress when each week feels comfortable.
How long does it take to get running fitness back?
After a short break, a few weeks. After several months off, allow two to three months of gradual building.
Should I run walk when returning to running?
Yes. Run walk is one of the best ways to rebuild safely, because it lets your muscles and tendons adapt gradually.
How much should I run in my first week back?
Less than you think. Three sessions of about 20 to 30 minutes of run walk is a sensible start for many people.
When should I see a physio before running again?
If you have pain, a recent injury, or pain that comes back when you run, see a physio or doctor first and follow their return to running advice.
Can a running coach help me return from injury?
A coach can plan a gradual return and adjust it as you go, working alongside your physio. A coach does not diagnose or treat injuries.
Ready to train with a coach?
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