How to return to training after a long break
You can also start with brisk walking or with short intervals of running alternating with walking. Remember that you are in the process of rebuilding your running habit and rehabilitating the muscles, tendons, ligaments, and connective tissues in your legs. This process can take more or less time, depending on your breaks, but it's important that you make time to exercise, even if it's just walking.
Another option is to run with lots of rest or use a treadmill so you can stop more easily if you feel pain or overexertion. But for some runners who are used to running at high intensity before taking a long break, this type of training is not motivating.
So, choosing how to run depends on what works best for you. If you are a professional athlete or a regular runner, you need to set high standards for yourself in terms of both speed and distance when you return to training.
But no matter how you start training again, you'll get a sense of pride and progress as you keep running. When you set and achieve small goals, you'll reconnect with your love of running without putting your body at risk of injury or burnout.
If you still do supplementary training during the break from running, the runners will be more comfortable when running again. So don't give up cross-training, keep both.
Cross training is when you do a number of different exercises to help supplement the main form of exercise and it has a lot to do with the main form of exercise. Supplemental training is essential for both professional and amateur athletes, helping you maintain fitness, flexibility, and endurance.
Resistance training on the days off is important for rehabilitation and injury prevention, especially for runners. Strengthening your quads, glutes, hamstrings, and calves can help your legs travel longer distances, keeping you in better shape while running.
Stretching can also be helpful on days off. Do stretches that release your hip flexors, and stretch your quads and calves to prepare for and recover from your run.
If you're in pain on a day you're planning to run, you can take the day off or go for a walk. Runners should not take painkillers to try to run.
Starting slowly, with a short route that you can easily complete, and incorporating enough rest is the right choice. In this way, runners can build confidence, endurance, and strength while keeping muscles and joints healthy.
For the first few runs, stay at an easy pace for six to eight weeks until better endurance builds. Then, accelerate cautiously and increase the overall mileage by no more than 10% per week.
For example, if you ran 11 kilometers before your break, don't try to run the distance again after returning to training. Not only muscles, your joints may not be ready and you may not have enough mental stamina. As a result, you may fail and feel frustrated, possibly even traumatized.
If you're running to pass the time or maintain fitness, not to compete, consider setting a different goal, perhaps having a trail you'd like to conquer or running in a different location. Set any goal that inspires you to stay motivated and keep your workout on track.
As milestones are set and achieved, you will feel satisfied with your progress and confidence will increase. Patience is key in this phase of training. You have plenty of time to get fit and even exceed your best (PR). Try to enjoy the run as you safely increase the level.
If you're feeling frustrated about your progress, you can talk to others who have had similar experiences at some point. Remind yourself to be grateful and happy to still be able to run, even if you haven't reached the pace or distance you've run in the past.
