Getting Back To Running

That’s it, you’ve decided: you’re going to start running again! But before starting the race again, there are a few rules to follow so as not to demotivate yourself or injure yourself. Don’t skip the steps, (re)adopt good reflexes: the point for getting back to running in a safe, serene and sustainable way.

Why did you stop running?

Resuming running puts you in the same position as if you started, and yet, you cannot start again as if nothing had happened!

–Analyze why you want to start running again

Ask yourself why you want to get back into running. You will anticipate more about your potential weaknesses. Did you take a break because:

• You lacked motivation
• You injured myself while running
• You had a serious illness
• You got pregnant
• You were too tired
• You had children
• You had too much work…

If the blocking points which caused the shutdown are “controlled”: go!

–Make Sure You Have a Green Light

Before your first stride, check with your doctor that your state of health allows you to do so (depending on your answer to the previous question and your age – from 45/50 years old, the doctor’s advice is always desirable ).

Getting Back To Running: good reflexes to keep in mind

How to get back into running? Common recovery errors:

• Set performance goals corresponding to your abilities before you quit. Of course you are probably not starting from scratch but you have to be patient.
• For the same reason, wanting to resume at the same pace.
• Forgetting to warm up well, the key to good preparation (dynamic stretching in a quarter of an hour: calves, quadriceps, shoulders, neck, hamstrings).
• Run in a group, accompanied by runners who are not on your level. The danger: running with a team which has not stopped training and which therefore has a higher level than you. It means taking the risk of going beyond your capabilities or giving up too quickly.
• Forget to stretch (hamstrings, thighs, adductors, etc.). Especially on days when you’re not running, to avoid post-run trauma.

Put together a little running program

–Thinking about resuming the race

• Set a race day in advance, to schedule it in your diary so that you are fresh and available, and choose the right time to go running, but also to schedule it in your mind to prepare yourself mentally. .
• Prepare your route in advance, a standard route with benchmarks to follow your progress. Avoid slopes, it is better to resume the race on flat ground.
• Allow yourself time for recovery.

–Think about your recovery technique

We can’t say it enough: take it easy with progressive jogging! Even if you have been able to do dozens of kilometers in the past, it takes time for your body to assimilate the movement again.

• Alternate walking and running (fast walking if possible), reducing walking times as you go out. Adapt if you are in pain. You can start with 10 to 15 minutes of slow running, before gradually increasing.
• Define your own pace, listen to your body. Adopt a training pace at which you are not too out of breath, that is to say, which requires regular, sustained but not exhausting effort. You must be able to speak, say an entire sentence without taking a breath.
• Set yourself a goal of duration rather than kilometers, which is easier to maintain when restarting: go for a 1/2 hour run, not 5 km for example.
• Surround yourself with a sports coach, he or she will be better able to measure the right efforts and help you progress without risk.

accessories to motivate yourself

They can be very useful, especially if the reason for your break was for motivation:

• Music: You can find headphones suitable for running. All with a playlist that goes well and gets you in the mood!
• Watch and other connected objects to track your progress: there are competent mobile apps to track your progress and encourage yourself to always do better.
• Along the way, a heart rate monitor will allow you to check that your heart rate is on target (i.e. an endurance that does not exceed 75% of the maximum heart rate).
• We don’t forget safety of course, with a running headlamp if you run after dark, with a charged phone and GPS if you go out alone!

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I hope you enjoyed these simple tips for getting back to running gently and found them useful. Comment down below what you think of these tips. What would you add? Or share with us your tips to smoothly get back to running!

Looking forward to reading your comments, sending you love and positive energy!!!