How To Get Back Into Running

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Whether we are mentally fatigued, life gets busy, or we just don’t want to run, sometimes we take a step back from running. That is actually where I find myself right now. You start missing a few workouts, then a few more and finally you look back and realize you’ve taken a month (or more!) off.

All of a sudden your running goes from almost daily to almost never. Taking time off becomes easier and easier. Finally one day, you realize it’s time to get back at it, which is always easier said than done.

So how do you get back into running?


Commit to 15 Minutes

One mile is better than no miles. You might finish a single mile and realize you want to run more. Commit to running 15 minutes per day and see where it takes you.

Increase Gradually

As runners, we often have an all or nothing mindset. Sometimes we think we aren’t “real runners” unless we are training hard and doing high mileage. This is certainly not the case! Simply put, to be a runner you must enjoy running. Slowly increase your mileage to avoid burnout or additional stress! Running should be a positive experience!

Schedule Your Workouts

Planning your workouts makes it a lot easier to actually do them. Personally, I treat my workouts like an appointment. I find I’m more invested in my workouts and runs if they are scheduled.

Pack the Night Before

Honestly, I used to be much better at this. By packing your bag, you alleviate the stress and panic of trying to get ready the second before your workout. If you run before work, lay your stuff out the night before. If you run after, pack a bag with all of the essential gear you’ll use. It will save you not only stress, but also a few extra minutes for sleeping in.

Remember the “Good Times”

Often times we focus on the negative and bad races. Right now, I can relate! Last training cycle I had more negative races than positive, but I did also have some great runs with friends and truly enjoyed myself: Don’t forget about those. It’s important to remember the fun times you had with friends or the awesome, memorable runs and not let yourself be consumed by negative thoughts.

Getting back to running isn’t easy but there are ways to make it easier and more enjoyable.

Hollie Sick is an avid runner who’s completed more than 30 half marathons. Read her blog, or follow her on Facebook.

4 comments… add one
  • Mike June 18, 2017, 8:13 am

    Make a good running playlist. It’s hard not to feel good about running and being outside when you’ve got great music in your ears to get you pumped.

  • Quentin May 25, 2017, 7:49 pm

    Just started again on Tuesday…doing the training 3 miles Tuesday/4 miles Wednesday/ 3 miles Thursday yadda yadda yadda. I will conquer and overcome! 🙂 Good to know I’m not the only one who has done this!!

  • Frederick May 24, 2017, 9:13 am

    Register for a race. Any race. 1 mile, 5k, marathon, whatever you want. Putting something on the calendar gives you something to shoot for, something to train for. I’m much more regular in my running if I’m training for something.

  • Anna May 20, 2017, 9:21 am

    Thanks for the words of encouragement. That’s where I find myself right now. Running has helped me overcome setbacks in life for the last several years. I got back into the routine of running about a month ago and then lost a loved one. Running helps me overcome grief not only by alleviating the stress but also spiritually. Thanks again.

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