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How to Start Running Again after taking a Break

  • 6 min read

How to Start Running Again after taking a Break

Many runners start running with great enthusiasm but eventually start taking breaks from their routine. When they feel the need to start running again, even if they feel like their old self, their body may not be used to the demands of running anymore - it can be hard to start up again.

When you take a break from your training plan for any reason, whether that's due to illness, injury, orburnout, it might take time before you are able to run at your previous level or reach a new personal record. However, there are certain things that will help make this process easier for you.

Are you looking into how to get your running mojo again after taking a break? Read on to learn the different steps that you can take to get back into running routine again. 

Table of Contents

  • What is the best way to start running again?
  • How do you start running again after taking a break?
  • How do you return to running after an injury?
  • Conclusion

How do you start running again after taking a break?

How do you start running again after taking a break?

It takes about four weeks of non-stop persistence in order to get back into proper physical condition. This, more or less, gives your body time to develop the endurance that will allow you to resume your previous level of performance. 

This process could be compared with riding a bicycle: if you stop riding it for a while and then start again, at first you feel a little wobbly. If you start back on the bike for about four weeks, you'll be able to ride it again effortlessly and will definitely have improved your overall condition.

It's also worth considering that when you start running again after a break, your body will start building muscle memory all over again. You might start off feeling a bit tired or even sore because of this. But give yourself time to adjust and don't give up right away. 

Within a week or two you should start gaining momentum, especially if you've been maintaining an active lifestyle in other ways. So, get out there and get moving!

What is the best way to start running again?

Coming back after a long break is hard but it is always great to rekindle the passion you once had for running and get back on track. Here are some tips to help you get started:

Set new fitness goals

Set new fitness goals

It is best to jumpstart your running with a plan and concrete goals in mind. Write down the realistic small goals that you want to achieve on your running comeback. 

This will help you stay motivated to get your groove back. It will also help you start again with a fresh set of ideas, and fitness goals to work on.

It is really satisfying to check down some goals you have set and have achieved on your comeback. Once you do, we’re sure you will be looking forward to your next objective!

Have a running schedule 

Create your running schedule so you can allocate time for it. It could be early in the morning or after work. Choose what time works best for you! 

Following your schedule regularly will become your routine and slowly your body will get used to the routine. Eventually, day after day, you will get your running groove back.

Start at a short easy pace

Start at a short easy pace

Coming back to your running routine is difficult at first while your body is still adjusting - even the pros can feel that way, too!  

Do not force yourself to increase your running mileage and go all out in a day. Start with an easy and manageable running weekly mileage to avoid injury and burnout. 

Take small steps and a few minutes of running in a day and gradually increase your performance in time. Taking your time will make your comeback more worthwhile and more sustainable. 

Run-Walk Interval

In the beginning, running all the way from start to finish is really hard to maintain. It is completely fine - even recommended - to have walking intervals after running to cool down and reduce fatigue. 

You can run for a few minutes and walk as your rest. Also, make sure to dowarm-up exercises or walk before you start running to ready your muscles and to avoid injury. 

Remember, don’t be too harsh to yourself. It is always best to ensure your safety from any injury. Whether you are walking more than running, it’s fine. At the end of the day, it will always feel better if you go out of the house and get off your couch.

Rest Day

Always have time to take a day off from running to get your body rest and recover from the workout. This will prevent injury, fatigue, and burnout. You will always have the energy to run the next time you hit the trail.

Cross - Train

Cross - Train

You can consider other activities to enjoy and try. This will help strengthen other parts of your body and avoid burnout from running all the time. Yoga, weight training, swimming are just some of the activities that you can engage in alongside running. 

Have a running buddy

Having somebody to run with and help you keep accountable may also help you stick to your running routine. You can even join a running group togive you a motivation boost to reach those few extra miles. 

Be patient and enjoy

Let your body adapt again before taking it to the next level. Taking small steps can help get bring back the fun. Allow yourself to just enjoy the process and set fewer expectations as you continue achieving your fitness goals. 

Take your time, enjoy the feeling of fulfillment and satisfaction from just taking the step to coming back to running after some time off.

How do you return to running after an injury? 

How do you return to running after an injury

First and foremost, getting checked by a medical professional should be the first thing on your list when you want to get back into running after an injury. Your physical therapist or doctor may create a personalized training program for you to follow depending on your own unique case. 

But something to keep in mind when trying to get back into your usual routine is be patient with yourself. Don’t push yourself too hard to avoid re-injury.    

Buy affordable yet high-quality running gear from GearTOP        

Now that you’re ready to get back into your running groove, make sure that you have the best gear on you! Get your hands ongrippy touchscreen gloves,sweat-wicking beanies,headbands, and more. 

Perfect for any season, these running apparel will keep you comfortable as you reach those goals! 


  • Touch screen running gloves. Smoothly navigate your touchscreen device while protecting your hands with GearTOP’s Touch Screen Running Gloves! Also perfect as liners, this versatile and multifunctional pair will also help keep your hands toasty for any season.
  • Touch screen reflective running gloves. Stay safe and warm as you wear GearTop’s Reflective running gloves for your nighttime runs! Featuring reflective elements increase your visibility in low-light especially for oncoming cars. Plus, the touchscreen-friendly tips, save yourself the hassle of taking this pair off when you use your smartphone, tablet, or GPS tools.


  • Sports headband. Stay focused as move when you wear GearTop’s Headbands! Soft and absorbent, this comfortable sweatband effectively wicks away sweat and keeps hair away from your face without sacrificing comfort.

Running Beanie 

  • Reflective skull cap. Stay safe and focused when you run at night when you wear GearTop’s Reflective Running Beanie! Increase your low-light visibility especially from oncoming cars with this skull cap’s reflective elements. And, keep distracting sweat and hair away from your face as you work out. 
  • Black skull cap. Stay focused as you pound the pavement while wearing GearTop’s Running Beanie! Made from a quick-drying and breathable Super Roubaix material, wick away sweat, and keep distracting hair away from your face as you stay active.


Running is a great way to stay in shape, but it can be hard to get back into the swing of things after taking an extended break. If you’ve been out for a while and are looking for some guidance on getting your running routine back up again, take a look at our blog post here! 

We hope that we are able to address some of the questions that you may have about getting your running mojo back. We also hope that our tips may help you in getting back into your running journey.

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