The Reasonable Runner

If you found yourself needing to take a break from running or your fitness routine for any reason this last month or so, you may find yourself wondering, how do I jump back into it? Maybe you travelled for the holidays, came down with an illness, or simply decided to take a break. No matter your reason for a hiatus, know that you can get back into your fitness routine any time, in any way that best suits you.

Not only did I travel for the holidays, but I also came down with an illness that kept me off the treadmill and out of the gym until after the New Year. How long was I out? After 3 weeks without a run over four miles, and nearly 2 weeks without strength training, I learned that: rest is good (and needed), and it is absolutely okay to ease yourself back into a routine of exercise. While you body can begin to lose muscular strength after about three weeks of inactivity, you will have more than enough time to get your body back to where it was once you begin again.

If you have been ill, start slow and allow yourself time to work back up to your pre-illness levels of activity. Don’t try to run your normal distance or pace during your first week back at running, and allow yourself to change it up. Instead of a long run, you can reduce your run down to 1-3 miles and include a strength workout if you feel up for it! You will be far better off taking your time to ease back into your normal running or fitness routines than pushing yourself and potentially prolonging your recovery.

When getting back into running, be sure that you eat, drink water, get the sleep you need, and listen to your body. Start with lower miles and slower pacing when coming back from a break, and with each run, you can work your way up to your previous levels of activity and performance.

Always remember: you’ve got time, you haven’t lost your ability or the results of all the work you’ve done, and rest is good, don’t feel guilty for it! If getting back into your routine seems daunting, make sure your first workout back is something you want to do, and are excited to do. One day, one workout at a time, that’s all it takes to make a comeback!