Returning to Running after a Break
How Lapsed Runners can Start to Make a Comeback Through Training
Runners can return to training after breaks lasting for either years or months. Lapsed runners are advised to run a weekly plan and reflect on why they desire a comeback.
When life feels all wrong, runners will take a break. When ready, a runner can make a full comeback to training, regardless of how long the break was.
As Sam Murphy writes in Run for Life: The Real Woman’s Guide to Running (first published in 2003 by Kyle Cathie Ltd), “A setback – whether it’s a week or a month – doesn’t signal the end of everything. Simply get back on track when you can – and, above all, don’t try to make up for lost time by launching into a punishing schedule.”
Runners are advised to make a fresh start, reflect on their motives for a comeback and set out to train for one week only as week zero.
Making a Fresh Start
Other runners, coaches and personal trainers will have encouraged runners to write a training log. Making a comeback as a lapsed runner is time for a fresh start. This means storing away all previous training diaries, journals and logs. Runners should keep them safe as they will offer important data and information on earlier progress. Runners may be able to call Personal Records or Bests (PRs or PBs) from memory.
Motives to Start Running Again
Reading historical achievements are unlikely to enhance the pleasure of running enough to kick start a runner’s return to training. Some common reasons for runners to break in training are:
- Bereavement
- Accidents and injuries
- Pregnancy, birth and breastfeeding
- Childcare
- Longer hours at work
- Stress
- Surgery
- Winter season
Making a comeback is generally linked to life feeling right again for a runner. In some cases, medical advice from a family doctor will be needed. Only the runner concerned – and not their coach, running friends, family or colleagues – can decide that they are ready to start running again.
Elizabeth Hufton writes in 'Returning to Splendour' (Runners World, February 2007) “After a layoff, the only valid reason for pulling on your trainers is that you’re physically and mentally ready to commit to a slow, steady return to running.”
Making a Steady Return
Few runners will be able to adequately catch up on missed training to meet a favourite race deadline. Runners can reduce external pressures by avoiding the design of a comeback schedule straightaway. Runners should aim to ignite their immediate pleasure from running by:
- Running outdoors on a route known to have great views;
- Making a time and date to run with someone else at a comfortable pace and eat supper together afterwards;
- Being spontaneous when they feel like running and run whatever type of session they wish to - intervals, hill repetitions, a long slow run or go to the track;
- Trying the run-walk method on an unfamiliar route.
Lapsed runners will benefit in their first week of return to running – call it week zero – to run steadily, to make it interesting and to run for themselves for pleasure. Runners making a fresh start should then be able to reflect on their motives for a comeback and set their own goal. With a goal in mind, they can then devise a running schedule to suit them in the coming weeks and months. More information on running outdoors and creativity can be found at Enhancing Creativity with Running.
