Running News Daily

Three tips for runners making a comeback

Pressed pause on training for a period? Here's how to make your return to running pain and problem-free.

Every runner faces a return to the sport at some point, whether it’s after months or even years away. Rebuilding your strength and fitness can be a fulfilling part of the process, but it’s crucial to do it thoughtfully—and we have some tips to help you stay on track. Whether it was an injury, a major life change or an unplanned extended break that kept you sidelined, now is the time to focus on moving forward.

1.- Leave your past behind

One of the biggest challenges when returning to running is resisting the urge to compare your current abilities to your past performance. It’s natural to feel frustrated when you think back to times when running felt easier, especially when every step now feels more difficult. But here’s the reality: you’re starting fresh from today. Dwelling on past achievements won’t get you anywhere; instead, focus on the progress you’re making as you move forward. Accept where you are right now and take pride in rebuilding your strength for the next phase of your running journey.

2.- Start slow and steady

Rebuilding is not the time for all-or-nothing thinking. Avoid the temptation to jump from zero runs to a packed training schedule—gradual increases are key to avoiding injury and burnout. While your return-to-running plan should be customized with your unique abilities and level of fitness in mind, it’s a good idea to start with two to three short runs per week. Sprinkle in walk breaks as needed, and keep it simple. Add new elements, like strength training or extra mileage, only after you’ve built consistency over several weeks.

3.- Forget pace and heart rate—for now

Press pause on worries about pace or heart rate data. Early in your return, the goal is to enjoy the act of running. Forget about pace, effort or numbers—instead focus on consistency and how running makes you feel. Keeping things comfortable and sustainable will help you rediscover what you love about the sport.