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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.

The 2026 edition of the legendary BOLDERBoulder 10K once again delivered world-class drama as elite athletes battled not only each other, but also the punishing altitude of Boulder, Colorado, during the iconic Memorial Day spectacle.

Under crisp Colorado skies and in front of thousands of roaring spectators, Kenya’s Rebecca Mwangi produced a stunning performance to seize victory in the Women’s International Pro 10K, clocking a brilliant 32:33 in one of the fastest and most fiercely contested races of the day.

Mwangi was pushed all the way to the finish by fellow Kenyan Jesca Chelangat, who remained within striking distance throughout the race before crossing the line just three seconds later in 32:36. The electrifying duel between the two compatriots turned the final stretch into a breathtaking sprint finish, showcasing Kenya’s continued dominance on the international road racing scene.

The American crowd also had reason to celebrate as Rachael Rudel delivered a courageous run to secure third place for USA Red in 32:46. Rudel stayed composed against an elite international field and held off a late challenge from Kenya’s Evaline Chirchir, who finished fourth in 32:48.

Ethiopia also made a strong statement with Axumawit Embaye, Lemlem Nibret, and Buze Diriba all placing inside the top seven in a deep and highly competitive field.

Top 10 Finishers — Women’s International Pro 10K

1. Rebecca Mwangi (KEN) — 32:33

2. Jesca Chelangat (KEN) — 32:36

3. Rachael Rudel (USA) — 32:46

4. Evaline Chirchir (KEN) — 32:48

5. Axumawit Embaye (ETH) — 33:08

6. Lemlem Nibret (ETH) — 33:23

7. Buze Diriba (ETH) — 33:27

8. Adela Honorato (MEX) — 33:45

9. Kassie Parker (USA) — 33:49

10. Biruktayit Degefa (USA) — 34:16

One of the standout performances of the day came from Mexico’s rising talent Adela Honorato. The young star impressed with a fearless run to finish eighth overall in 33:45, underlining the growing strength of Mexican women’s distance running on the world stage. Mexico added further depth through strong performances from Natalí Noemí Mendoza and Anahí Álvarez, both of whom finished inside the top 15.

From the opening miles to the dramatic closing sprint, the women’s race embodied everything that makes the BOLDERBoulder special — speed, resilience, international rivalry, and unforgettable atmosphere. At altitude, where every breath matters, the athletes still produced remarkable times and an unforgettable showcase of elite road racing excellence.

The thin air of Boulder once again delivered a dramatic spectacle as the 2026 BOLDERBoulder 10K lived up to its reputation as one of the world’s most demanding road races. Held during the annual Memorial Day celebrations, the Men’s International Pro 10K unfolded at a relentless pace, with elite athletes battling altitude, fatigue, and each other before an electric stadium finish.

At the heart of the action was Kenya’s Patrick Kiptoo Kiprop, who delivered a commanding performance to capture the title in a brilliant 28:35. Running with authority from the early stages, Kiprop controlled the race with remarkable composure and speed, eventually breaking away to secure an emphatic victory against a world-class field.

Kenya’s dominance was further reinforced by Daniel Simiu Ebenyo, whose trademark consistency earned him second place in 29:06. Ebenyo stayed within striking distance throughout the contest and ensured a memorable one-two finish for the East African powerhouse nation.

The home crowd had plenty to celebrate as American runner Aiden Reed fought bravely to claim third place in 29:17. Backed by loud support inside the packed stadium, Reed produced one of the strongest performances of his career to secure a podium finish for Team USA.

Beyond the podium battle, the race showcased exceptional international depth. Morocco’s Mohammed El Youssfi, Japan’s Kiyoto Hirabayashi, and Eritrea’s Amanuel Mesel all delivered impressive runs in the brutal conditions.

Top 10 Finishers — Men’s International Pro 10K

1. Patrick Kiptoo Kiprop (KEN) — 28:35

2. Daniel Simiu Ebenyo (KEN) — 29:06

3. Aiden Reed (USA) — 29:17

4. Casey Clinger (USA) — 29:33

5. Graydon Morris (USA) — 29:35

6. Mohammed El Youssfi (MAR) — 29:48

7. Andy Wacker (USA) — 29:51

8. Athanas Kioko (KEN) — 30:05

9. Kiyoto Hirabayashi (JPN) — 30:14

10. Amanuel Mesel (ERI) — 30:17

Mexico also produced a determined and spirited showing. Julio Alberto Ortiz Ponce led the Mexican contingent with an admirable 18th-place finish in 31:28, closely followed by Luis Vázquez in 19th. Hesiquio Flores added to the team’s strong collective effort with a gritty performance of 33:00.

The 2026 edition of the BOLDERBoulder once again proved why it remains one of the most iconic road races in global athletics. From the punishing altitude to the breathtaking sprint into the stadium, the event delivered an unforgettable celebration of endurance, international rivalry, and elite distance running excellence.

Few athletes have ever dominated the 3000m steeplechase with the brilliance, charisma and longevity of Ezekiel Kemboi. Born on May 25, 1982, in Matira, Kenya, Kemboi grew into one of the most iconic figures the event has ever produced, turning the steeplechase into both a spectacle and an art form.

Inspired by legendary Kenyan steeplechaser Moses Kiptanui and later mentored by Paul Ereng, the 1988 Olympic 800m champion, Kemboi developed the confidence and competitive mentality that would define his extraordinary career.

From the moment he emerged on the international stage, Kemboi brought a fearless approach to the barriers and water jumps. He raced with unmatched courage, often controlling championship finals with tactical intelligence and explosive finishing speed. His style made him one of the most difficult athletes to defeat under pressure.

Kemboi became a two-time Olympic champion in the 3000m steeplechase, winning gold in Athens in 2004 before reclaiming the Olympic crown in London in 2012. His ability to remain at the top for nearly a decade separated him from many great champions before him.

Even more impressive was his dominance at the World Championships, where he won four consecutive world titles in 2009, 2011, 2013 and 2015 — one of the greatest championship streaks in steeplechase history.

Throughout his remarkable journey, Kemboi collected an astonishing 15 major championship medals:

7 gold medals

6 silver medals

2 bronze medals

He collected those medals across the Olympic Games, World Championships, African Championships and Commonwealth Games, consistently proving himself against the very best athletes in the world. His ability to deliver year after year at the highest level highlighted not only his remarkable talent, but also his resilience, longevity and championship mentality.

Beyond the medals, Kemboi became famous for bringing excitement and personality to the event. His unforgettable finish-line dances became iconic moments in athletics, turning victories into celebrations that fans across the world eagerly anticipated. He showed that a champion could dominate fiercely while still expressing joy and individuality.

Kemboi’s brilliance was also reflected in his incredible speed. His personal best of 7:55.76, set in Monaco in 2011, places him among the fastest steeplechasers in history and remains one of the standout performances ever recorded in the event.

For many young athletes, especially in Kenya, Ezekiel Kemboi’s story continues to serve as a powerful source of inspiration. From a small village in Kenya to Olympic and world glory, he proved that discipline, belief and fearlessness can elevate an athlete to legendary status.

Today, his legacy stands far beyond medals and records. Ezekiel Kemboi transformed steeplechase into a global spectacle and inspired an entire generation to dream bigger every time they approach the barriers.

South African distance star Adrian Wildschutt walked away from the Cape Town Marathon with far more than just another strong performance. What began as a pacing assignment quickly evolved into a revealing test of endurance, confidence, and future marathon ambitions.

Wildschutt, who holds the South African national record in the half marathon, had initially planned to guide the elite field through the halfway mark at 21 kilometres. However, feeling comfortable and energized in the race atmosphere, he extended his pacing duties to 25km before deciding to continue deeper into the marathon to test himself over the next 10 kilometres.

The session quickly transformed into an eye-opening lesson for one of South Africa’s most exciting distance-running talents.

Reflecting on the experience afterward, Wildschutt admitted he was encouraged by how his body responded despite not having completed a full marathon-specific training block. He moved smoothly through much of the course before the real demands of the distance began to emerge between 33km and 35km — the point where marathons often become a true test of survival.

Rather than seeing the fatigue as a weakness, Wildschutt viewed it as confirmation that his marathon potential remains largely untapped.

The outing provided valuable insight into the patience, strength, and endurance required over 42.2 kilometres while reinforcing the belief that, with focused preparation, he could develop into a major force in the marathon scene.

For South African athletics fans, the performance offered another exciting glimpse into the future. Already celebrated for his speed on the track and roads — including his national half marathon record — Wildschutt now appears increasingly drawn toward the marathon challenge.

His comments after the race carried both honesty and optimism — acknowledging the challenge of the distance while hinting at untapped potential still waiting to be explored.

If Cape Town was merely an experiment, it may ultimately be remembered as the first real sign of an athlete preparing for something much bigger in the marathon world.

For the second consecutive year, Rory Linkletter has proven that resilience, consistency, and courage still define the soul of marathon running.

The Canadian distance star once again embraced one of the toughest challenges in elite road racing — competing at both the Boston Marathon and the Ottawa Marathon within the span of a single month — and once again delivered performances that placed him among the very best.

In 2025, Linkletter stunned the marathon world by clocking a remarkable 2:07:02 to finish sixth in Boston before returning weeks later to take second place in Ottawa with another elite performance of 2:08:31. Rather than treating the back-to-back races as a one-time experiment, he returned in 2026 and repeated the demanding double with equal determination.

This year, the Canadian standout crossed the line in 2:06:04 at Boston against one of the deepest marathon fields assembled, finishing 14th in a brutally competitive race. Many athletes would have ended their spring season there, but Linkletter chose to push further. In Ottawa, he once again demonstrated his remarkable endurance and competitive spirit, battling his way to third place in 2:09:43.

Running two world-class marathons within weeks is an enormous physical and mental undertaking, especially at such elite speeds. Yet Linkletter has built a reputation around embracing difficult challenges and showing up fearlessly against the world’s strongest fields. His ability to recover quickly and still produce championship-level performances speaks volumes about both his preparation and mindset.

Beyond the finishing times and podium places, Linkletter’s humility continues to resonate with fans across the running world. Reflecting on his demanding back-to-back marathon campaigns, he offered a simple but heartfelt message:

“Just thankful for everyone in my corner.”

That gratitude has become part of what makes his journey so compelling. While marathon running often celebrates records and victories, Linkletter’s story highlights another side of the sport — perseverance, loyalty to the process, and appreciation for the people who make success possible.

In an era where many athletes carefully limit their racing schedules, Rory Linkletter continues to embrace the grind, proving that toughness and consistency remain among the marathon’s most admirable qualities.