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Sometimes life happens and we can get a little off track. Family commitments pop up, sickness kicks in, or you get stuck with overtime at work. Then all of a sudden your exercise routine goes from regular to non-existent.

I know what it’s like to have a really good routine and then something unexpected happens. You miss a few workouts and then all of a sudden you’re in a rut. So the question is—how do you get back into routine?

The first thing to remember is that it happens to all of us. All the time. And no matter how daunting it might feel to get back into the swing of things, it is possible to restart your exercise routine. All you need is a little support and a few small steps to make it happen.

Here’s How to Start Exercising Again After Some Time off

If you have found yourself a little off track, here are some of my tips on how to restart your exercise habit and get back into a healthy routine.

1. Start with something easy

If you are really struggling to get back into exercising and feeling totally overwhelmed by it all, sometimes it can be useful to just start with something easy. If going to do a big weights session at the gym is too much, then get outside and go for a brisk walk or a light jog, just to get moving. As soon as you start with something small and feel good from that, you’ll want to continue on and get back into your healthy habits.

2. Stick to the “five-minute rule”

A lot of times when you’re just getting back into the swing of things, the idea of doing a full 30-minutes or hour-long workout can be incredibly daunting. Which, often leads people to give up before they even get started.

So, if a long workout feels overwhelming, commit to just five minutes. If you start working out and after five minutes you just don’t have the energy to keep going, then you can be done for that day. More often than not, once you are up and moving you will feel good and want to keep going. But just start with five minutes and see where you end up.

3. Remember how good it makes you feel

Sometimes we focus too much on the effort of it, rather than the outcome. The thing with a workout is while it can be hard in the moment, very few people will say they don’t feel better afterwards.

So, if you find yourself struggling to lace up and get out the door, it’s okay to acknowledge that you need something to help you refocus and motivate you, just remember that post-workout high. Aside from some sore muscles, you will never regret a workout.

4. Schedule it

If even in the back of your mind subconsciously you are looking for an excuse to not workout, you will typically find an opportunity for a distraction to deter you from your plan. That’s why it’s important to make time specifically for your daily exercise.

Schedule a time that you won’t get easily distracted. There’s no “perfect time” to workout, it’s truly about your personal schedule and preferences. If you know that you get caught up at work in the evenings, then schedule your workout in the mornings. If mornings are too busy, then schedule your workout in the evenings. If you know it’s going to be a crazy busy day, then just commit to a quick fifteen-minute HIIT session, as doing something is always better than doing nothing.

5. Prep the night before

Exercising in the morning used to be your thing, but now you struggle to get up early? Put guard rails around your morning routine to help make it easier to get back into a rhythm.

Prepare your gym bag the night before and lay it next to your bed. Put your alarm on the other side of the room so when it goes off, you will have to get out of bed to turn it off. Once you are out of bed and your gym bag is already packed, you may as well get up and go.

For those of you who typically exercise after work, the same rule applies in terms of packing the night before. Have your gym bag ready and place it next to your desk. This will act as a good reminder of what you have committed to and you will be less likely to back out.

6. Commit to a one-month challenge

If you want to start making exercise a habit again, then try taking on a short one-month challenge to kick-start your routine. Lots of gyms, yoga studios and boot camps offer one-month challenges. By having it broken down into a smaller time frame, it won’t feel so overwhelming.

If even 30 days feels daunting, try lowering the barrier even further by committing to a two-week challenge. (Like our two-week treadmill challenge.)

The key to these challenges are the same: They aren’t about jaw-dropping results, they’re designed to help remove that overwhelming “I don’t know what to do” feeling by providing a clear and distinct plan to follow, while at the same time increasing consistency and compliance.

7. Find an exercise buddy

It’s very easy to pull out of your workout if it’s just yourself you have to answer to. Having a friend, work colleague or family member to workout with is a great way to boost motivation, hold each other accountable and stick to your workout routine. It also adds a social aspect, which brings a little more fun back into working out.

8. Think outside the gym

Going to the gym every day is not a requirement. Being fit and healthy can look a lot of different ways. Especially when you’re struggling to stay consistent with your workout routine, being more flexible with the mode of exercising can help you stick with it and feel better in the process.

Find ways to mix up your workouts and incorporate other exercises that you enjoy into your routine. Picking up social sports, going for a jog on the beach, or simply walking the dog are all great ways to stay fit and healthy.

9. Do it for yourself, not anyone else

This may be the most important rule to remember. I always say, “Don’t workout for anyone else but you.” Being fit and healthy should be about making yourself feel great, having confidence and aiming to be your best. Remember to do this for you, not for anyone else or for how they think you should look. Each time you exercise, know that you have done something good for yourself and celebrate that.

Remember habits are created by the consistent daily activities we chose to put our time towards. So the more consistent you are with your exercise routine, the easier it is to form healthy habits. Once it’s a habit, you just go on autopilot and exercising is part of your daily life.

After nearly two years away from her signature event, Emma Coburn is finally preparing for a long-awaited return to the steeplechase, marking one of the most anticipated comeback stories of the 2026 athletics season.

The American distance star is expected to compete in the women’s 3000m steeplechase at Sound Running’s Track Fest, which would officially be her first steeplechase appearance since suffering a devastating ankle injury at the Shanghai Diamond League meeting in April 2024.

Coburn’s injury abruptly halted a career that has long been defined by consistency, resilience, and championship-level performances on the global stage. The former world champion and Olympic medalist endured a lengthy rehabilitation process after breaking her ankle in Shanghai, forcing her away from competition and raising uncertainty about when she would return to full fitness.

Now, signs point toward a fresh chapter.

Her entry into Track Fest has generated excitement across the athletics world, with fans eager to see one of the sport’s most recognizable steeplechasers back on the track. The race is also expected to mark Coburn’s first competition of any kind in over a year, having last appeared at the New Balance Indoor Grand Prix in 2025.

The timing could not be more symbolic. As the 2026 season continues to deliver remarkable comeback stories across athletics, Coburn’s return adds another emotional layer to a year already filled with redemption narratives.

Beyond the results, her comeback represents perseverance through one of the most difficult periods of her career. Injuries of that magnitude can end careers or permanently alter an athlete’s trajectory, yet Coburn has remained determined throughout her recovery journey.

Track Fest will not simply be about times or finishing positions. It will be about the return of a proven competitor whose presence has shaped women’s steeplechase for more than a decade.

If all goes according to plan, the starting line in Los Angeles will mark the beginning of Emma Coburn’s next chapter — one built on resilience, patience, and the hunger to compete once again at the highest level.

Fifteen years have passed since the tragic and mysterious death of Samuel Kamau Wanjiru, one of the most gifted long-distance runners of his generation. Wanjiru died at his home in Nyahururu on May 15, 2011, at just 24 years old, bringing a sudden end to a career that had already secured a place among Kenya’s greatest sporting achievements.

Despite his brief career, Wanjiru left an extraordinary mark on global athletics through his fearless racing style and historic performances on the marathon stage. He remains best remembered for his remarkable victory at the 2008 Summer Olympics in Beijing, where he delivered one of the finest marathon performances in Olympic history.

Competing in extremely hot and humid conditions, Wanjiru broke away from a world-class field with relentless pace and determination before entering the iconic Beijing National Stadium, widely known as the Bird’s Nest Stadium, to win the gold medal in an Olympic record time of 2:06:32. His performance shattered the previous Olympic record by nearly three minutes.

That victory carried historic significance for Kenya. Wanjiru became the country’s first-ever Olympic marathon champion, ending decades of waiting for an Olympic title in one of the nation’s strongest disciplines. At only 21 years old, he also became the youngest Olympic marathon champion in modern history.

Beyond his Olympic success, Wanjiru was admired for his aggressive and fearless approach to racing. He transformed marathon competition with his attacking style, often pushing the pace from the front and forcing rivals beyond their limits. His influence helped shape a new era of marathon running and inspired many of the athletes who followed him.

Although his life ended tragically and under circumstances that continue to attract discussion years later, Wanjiru’s achievements remain deeply respected within Kenyan and international athletics.

Fifteen years after his passing, Samuel Wanjiru continues to be remembered as one of the greatest talents ever produced in marathon running and a pioneer whose Olympic triumph remains one of Kenya’s defining moments in global sport.

The picturesque streets of Karlovy Vary are ready to welcome another thrilling chapter of the EuroHeroes series as a powerful field of European distance runners prepares for the 2026 Karlovy Vary Half Marathon. With established stars, rising talents, and national record contenders lining up, the Czech race promises a captivating blend of speed, tactics, and continental pride.

Leading the men’s field is Germany’s Jan Lukas Becker, whose personal best of 1:01:20 makes him one of the fastest athletes on the start list. Becker arrives with the credentials of a proven front-runner and will undoubtedly be targeting both victory and a strong time on the fast Karlovy Vary course.

Italy’s Nikolas Loss also enters the race carrying impressive momentum. With a personal best of 1:02:28, the Italian has steadily developed into one of Europe’s most reliable road racers and is expected to challenge aggressively from the early stages.

Home fans will place their hopes on Czech standout Damián Vích, whose 1:02:52 lifetime best positions him firmly among the contenders. Competing on familiar roads, Vích could draw extra energy from the local support as he seeks a memorable performance in front of the home crowd.

The women’s race appears equally compelling, headlined by Spain’s Meritxell Soler. Owning a personal best of 1:09:30, Soler enters as one of the favourites and brings valuable experience from major international competitions.

Fellow Spaniard Carolina Robles is expected to provide a serious challenge after clocking 1:09:38 in her career. Known for her strength and consistency, Robles has the tools to turn the women’s contest into a fiercely competitive duel.

Representing the host nation, veteran athlete Eva Vrabcová Nývltová adds further intrigue to the race. Her personal best of 1:11:01, combined with years of championship experience, makes her one of the key names to watch as the Czech fans rally behind one of their most accomplished distance runners.

Set against the elegant spa-town scenery of Karlovy Vary, the race continues to strengthen its reputation as one of Europe’s premier road running events. With elite European talent assembled across both fields, spectators can expect an afternoon filled with aggressive racing, tactical battles, and potentially outstanding times on Czech soil.

British teenage sensation Freddie Rowe is rapidly emerging as one of the most exciting young talents in European middle-distance running after producing a stunning sequence of performances over the past few weeks.

The young star has enjoyed a breakthrough spell that has firmly placed him among the brightest prospects in the sport. His impressive run began with victory in the men’s under-18 race at the prestigious Mini London Marathon, where he showcased both composure and tactical maturity beyond his years.

Rowe then delivered another landmark moment at the celebrated Bannister Miles, storming to victory in the mile in a sensational 4:00.88. The performance not only secured the win but also shattered the UK under-18 mile record, underlining his growing reputation as one of Britain’s most gifted teenage athletes.

As if that were not enough, Rowe continued his extraordinary momentum at the University of Birmingham, where he produced a dominant display to win the 1500m in 3:45.78. The time was particularly significant, coming four seconds inside the qualifying standard for the upcoming European U18 Athletics Championships in Rieti.

What makes Rowe’s recent rise even more remarkable is the consistency and confidence with which he has delivered on every stage. Whether racing on the roads or the track, the young Briton has demonstrated a rare blend of speed, endurance, and racing intelligence that suggests even greater performances may still lie ahead.

With records falling, qualifying marks comfortably achieved, and major championships on the horizon, Freddie Rowe’s name is quickly becoming impossible to ignore in European athletics circles. If his current trajectory is anything to go by, this may only be the beginning of a very special journey.

The University of Virginia delivered one of the standout performances on Day One of the ACC Outdoor Championships as Justin Wachtel and Will Anthony powered the Cavaliers to an impressive 1-2 finish in the men’s 10,000m final.

In a race packed with tactical discipline and championship intensity, the field remained closely grouped for much of the contest before the Virginia teammates asserted control during the decisive closing stages. What began as a patient and calculated affair quickly transformed into a fierce battle for the title as the pace intensified late in the race.

When the moment arrived to make his move, Wachtel delivered a stunning finishing burst that left the rest of the field with no response. The UVA star closed his final lap in a remarkable 55.88 seconds, showcasing exceptional speed and composure after an already demanding 10,000 meters.

Anthony followed closely behind to complete a dominant Virginia sweep at the front, capping a memorable performance for the Cavaliers and reinforcing the program’s growing reputation in collegiate distance running.

The victory was not simply about endurance — it was a demonstration of tactical awareness, teamwork, and perfectly timed execution. Wachtel’s devastating finishing speed ultimately proved to be the defining weapon in a race that demanded patience before rewarding aggression.

With the ACC Championships now underway, Virginia has already announced itself as a major force, and the Cavaliers’ commanding display in the 10,000m will undoubtedly remain one of the defining performances of the meet