Returning to run
Taking breaks is something I’ve come to value deeply in my running journey. Over the years, I’ve adjusted what these breaks look like, depending on where I was physically, mentally, and professionally. I wanted to share some thoughts on how I approach these breaks, the lessons learned, and a few ideas on easing back into running if you’re coming off a break of your own.
Finding the Right Balance: How I’ve Redefined “Breaks” Over Time
Early in my career, I defined a break as only a few days off. Back then, I was a hungry young athlete who never wanted to slow down for too long. Three days off would feel like an eternity, and I’d jump right back into training, stacking seasons with little room for reflection. Since I wasn’t yet a professional, I could get away with this because I hadn’t experienced the burnout that’s more likely to creep in now.
As I transitioned into professional running, I realized the importance of more structured downtime. I started taking breaks as week-long stints, where I would run casually, often incorporating social runs with friends or exploring new routes. These weeks were lighthearted and rejuvenating, giving my body and mind a break from intense training while maintaining some routine.
Now, at this stage in my career, I’ve learned to embrace taking two full weeks off at the end of every year. I need it—not just physically but mentally, to detach and reconnect with other parts of my life. With a new baby and a family to prioritize, time is more precious than ever. I don’t want to spend too much time focused on anything other than my children and being there for my wife.
3 Rules for Getting Back into Running After a Break
Whether you’re a pro athlete or just running for fitness, getting back into running can be tricky. Over the years, I’ve developed a few key rules that help me get back into shape without feeling overwhelmed:
Embrace the Run/Walk Approach
Everyone is eager to dive back into full training, but your body needs time to adapt again. I often start with a mix of running and walking to build up time on my feet without overloading my joints and muscles. This method isn’t just for beginners—I’ve watched national-level high school athletes start their seasons with run/walks. If it works for them, it can work for you too.Incorporate Cross-Training to Boost Fitness
I always get the itch to add more when getting back into running, and cross-training helps satisfy that urge without the risk of injury. Whether it’s a short bike ride, a session on the elliptical, or a swim, these activities allow me to build fitness while reducing the impact on my legs. As I increase my running volume, I’ll gradually phase out these cross-training sessions, but they’re a great tool for the early phases.Don’t Be Strict With Your Routine Immediately
I’m naturally an “all-in” person, but this period is a great time to relax my mindset and enjoy a bit more flexibility. Explore new routes, run at different times of the day, and, most importantly, don’t beat yourself up if you miss a run. The key is to let your body and mind ease back into training, so when it’s time to focus, you’re truly ready.
Building Back Up: Sample Training Weeks
Getting back into running after a break can look different depending on where you are in your fitness journey. Below are three sample training weeks that you can adapt based on your experience and goals:
1. Beginner: Run/Walk Week
Monday: 30 min Run/Walk (2 min run, 1 min walk)
Tuesday: off.
Wednesday: 35 min Run/Walk (3 min run, 2 min walk)
Thursday: off.
Friday: 30 min Run/Walk (4 min run, 1 min walk)
Saturday: off.
Sunday: 40 min Run/Walk (4 min run, 2 min walk)
2. Intermediate: Running Every Other Day
Monday: 30 min easy run
Tuesday: off
Wednesday: 35 min easy run with 5 x 1 min pickups
Thursday: off
Friday: 40 min easy run
Saturday: off
Sunday: 45 min long run, conversational pace
3. Advanced: Light Running + Cross-Training
Monday: 40 min easy run + 30 min swim
Tuesday: 30 min bike + 35 min run (easy)
Wednesday: off.
Thursday: 50 min easy run
Friday: 40 min run (progressive) + 30 min on the elliptical
Saturday: off.
Sunday: 60 min long run (with strides)
Final Thoughts
Getting back into running is a process that should be tailored to where you are in life and your fitness journey. Be patient, experiment, and don’t be afraid to take it slow. Whether you’re a beginner or an elite athlete, these principles can help ensure you return stronger and more motivated than ever.
Thanks for reading, and I’m looking forward to sharing more updates as I build back my own fitness and find my rhythm again.
