Getting Back After a Break

You probably know the feeling. That first run after a hiatus. Your stride feels off, legs are sluggish, and your heart is beating out of your chest. You're thinking, "this shouldn't be this hard, especially for this pace." It is easy to get discouraged and frustrated when you know what you are capable of but feel like you're running through mud. Turn that frustration to motivation!

My first run over 8 miles in two months, a 14 mile trail event. At mile 6 I thought about stopping after the first lap but told myself that it was ok to go slow. I wasn't out there to win. My performance wasn't great but I am motivated to get back to where I was in the spring.

You can get upset but know that this is part of the process and that it is possible to regain your previous form. The time it takes to regain it though will be dependent on several factors; the length of your hiatus, the reason for it, if you were able to supplement running with other workouts, your age, etc. If you are recovering from an injury you should absolutely consult with your physician to ensure you don't do too much too soon.

When you step out the door for that first run you must understand that it will be slower and you won't be able to go as far as before. During the run don't think about your fitness level from before. Think about your goals and what it will take to get there. Don't pick a marathon two months away. Look further down the calendar and start small. Instead of going long maybe set a reasonable goal for a shorter event like a 5 or 10k. This will allow you to keep the weekly mileage low. Stretching and yoga may also help you return to your previous form by aiding in recovery and allowing you to get solid workouts in more often.

If you are a runner, at some point in your life you will be forced to take time off. Life happens and that is ok. Have a plan and be patient.