When returning to running after a long break, it's vital to take things slow. A run-walk program that gradually increases the time spent running can help you rebuild fitness and strength without placing too much stress on muscles, joints, tendons and ligaments.
Be friendly with the timing for a start: To get back into running, aim for just 10–15 minutes of running 2–3 times a week. This could be a mile or less. Don't worry about speed or distance; just get out there and run at an easy, comfortable pace.
If you're starting running after a long (6+ month) break, the best way to ease back into it is to start with a walk-run program. Start by walking for 5 minutes to warm up, then alternate between walking and running for 30 minutes.
``The most likely reason you're (having a hard run) is that your body is not yet fully recovered from the day before,'' he explains. ``The pounding you put on your body is a lot, and most of us need at least 48 hours to fully adapt and be ready for the next hard workout.'' His suggestion?
Trust that running will get a little easier, over time.
You'll find a comfortable pace that you can stick to for miles upon miles, either on a treadmill or outside, and explore runs at various times of the day to see what works best for you, in terms of energy and performance.
For example, someone with ample running experience may choose to run every single day. But those coming back from injury, or just starting out, should start with just 1 or 2 days per week. If you are an experienced runner, you may be able to run 5 to 7 days per week, depending on how many miles you log each day.
Begin slowly.
If you're new to exercise, start by walking for several weeks. Once you get in better shape, add short running spurts to your walking routine. Eventually, you'll be able to run for longer periods of time.
If you have not been running for a long time, say anywhere from 3 to 6 months, it will take time to regain fitness. And while everyone is different, you can expect several months to regain fitness. If you have not been running for 3 months, it may take 3 months or more to build up a similar fitness level.
'While you may still believe you can run a certain distance or time, having time off will affect this, so make sure you set a new mental goal for what to expect of yourself. If you don't, and push too hard, you risk doing too much too quickly, and struggling to recover or worse yet – injuring yourself. '
Loss of Previous Fitness Levels: The most evident challenge is the loss of cardiovascular fitness and muscle strength. These declines can make even short runs feel laborious. Mental Barriers: Mentally, you might feel frustrated that you're not able to pick up where you left off.
How long does it take to build running fitness? Running fitness is a long-term activity - you cannot expect to improve it in just a couple of weeks. As a rule of thumb, it will take between 10 days and two weeks (or even longer) for the effects of a running fitness exercise to translate into improved overall fitness.
Focus on what you are doing, not what you're not doing
Sometimes an unplanned break or setback can feel bigger in our minds than it is in reality. "Try to disengage from the goals you may have failed to achieve [due to your break]," suggests Laura. "Set new goals and scale them back.
Consistency is key when returning to running after a hiatus. You should be able to run at least three times per week; four to five times is even better. Choose days that are convenient for your schedule, and stick with them as much as possible.
First, when we run, our hearts pump, and this enhanced blood flow delivers more oxygen to muscles all over our body. Second, regular running leads to better cardiovascular stamina and reduces the demand on the lungs, enabling our body to use energy more efficiently.
We reach peak strength in our 20s and according to a 1997 study, power and strength start to decline for both sexes by our early 40s. After that, we lose muscle mass at a rate of around 5% per decade.
Running 10 miles can be a significant challenge for many runners, especially those who have not previously trained for such distances. It requires a combination of physical endurance, mental toughness, and careful preparation to complete a 10-mile run successfully.
Running 2 miles a day has many health benefits and can be very motivating. And since it's easier to sustain than other running plans, it's a good way to get you moving every day.
"You will see improved cardiovascular and respiratory function, strengthening of all your leg muscles, as well as your core, back and arms, and greater bone density. It is also one of the best calorie-burning cardio workouts you can do."
Try to start with one to three miles per day if you are new to running. Stay closer to the one-mile end if you don't currently do much exercise. If you hike, bike, or do something similar, you may want to see how you do running three miles a day. As you gain more miles over time, your heart and lungs become stronger.
As a rough guide, you'll probably notice some initial changes in the first four to six weeks, but longer-term changes (what you're working toward) will often take around eight to 12 weeks. The good news is that you're likely to start feeling better quickly.
As you're running at a steady pace, try to match your inhales and exhales to each stride, breathing deeply into your diaphragm. You could try an inhale for two steps, and an exhale for two steps, or a similar pattern that works for your breath and pace. Try to maintain this steady rhythm through your run.