How to Start Running After a Hiatus – 10 Tips

Running has taught me, perhaps more than anything else, that there’s no reason to fear starting lines…or new beginnings

Amby Burfoot

Return to Running – 1 Month In

As the prophetic rapper Eminem said – “Guess who’s back. Back again.”

Yup – me!

Here’s to less layers as the weather warms up!

6 month’s post of from right hamstring surgery and a little over 1 month back to the hard hitting streets of Wethersfield, I’m back (sort of)!

My “Return to Running” journey started with walk/run intervals and has slowly increased my time on feet to the sweet spot (as Coach James likes to say) of about 35 minutes. Based on past experience, i suspect that I will be staying in this time frame for the next several weeks – which is fine with me.

Rehabbing by way of cross training (have you seen my Peloton recently) have been consistent as I work to re-build the muscle mass I lost after surgery.

Since this is not my first at returning to a more consistent running regime, I thought it would be a good idea to share some things I have learned (and taken to heart) over the years.

So without further ado, I present…

10 Tips To Transition Back to Running

Your first run (and really the first couple of runs) you will not be fast and you will feel awkward. Don’t beat yourself up! Only after running for a solid month have I started to get my (slow) groove back. Remember the muscle memory is there you just have to build it back up again.

Also – when you first remember start running again – it’s all about time on feet – NOT speed. 

Ditch the watch if you have to and just focus on how you feel during the run.  You will have enough time in the future to be focusing on your Garmin.

I’m still working on breaking up with my Garmin

For the first couple of weeks – focus on walk/run intervals where the walk is longer than the run because it’s all about building your endurance back.

Continue to DO the little things that got you back in your running shoes in the first place.  That means setting a side time for those boring PT exercises, cross training and REST.

Speaking of rest – it’s not a bad thing.  Your body is adjusting to an increased load.  Listen to it and take rest days as needed.

You are going to feel soreness as you increase your activity – DON”T FREAK OUT.  Again – listen to your body, stretch, foam roll and rest as needed.

I have a love/hate relationship with this recovery tool

Ice packs are your friends.  Continue to use them, as they make a world of difference.

Continue to cross train and strength train.  You might not be able to hit the pavement, but that doesn’t mean that you cannot do other low impact cardio activities such as biking, the elliptical, or even walking.

And last (BUT CERTAINLY NOT LEAST) buy yourself a pair of new running shoes. This should a priority because why return to running in a pair of shoes that have probably seen better days. There is no worse feeling then getting re-injured from trying to eek out another mile out of a pair of over worn shoes. AND please, for the love of all things, do not buy them at Kohl’s or on-line – do yourself a favor and get fitted. 
New Shoe Day is the BEST day!

I am sure there will be more “Return to Running” tips as I continue to increase my time on feet, and possibly get a bit faster.

If I’ve missed any – please reach out to me. I’m always looking to hear from others who have gone through similar experiences like myself.


Running After An Injury Quotes. QuotesGram

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