How to Return to Running After a Break - StrengthRunning

How to Return to Running After a Break - StrengthRunning

Intro: This is a quick summary of How to Return to Running After a Break from StrengthRunning. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

  • Treat the comeback as a reverse taper – gradually increase mileage instead of dropping it.
  • Prioritize consistency: run or do a short easy session almost every day, even if the volume is tiny.
  • Strength training is essential to rebuild connective‑tissue resilience that may have faded during the break.
  • Keep early runs easy and enjoyable; don’t chase speed until you’ve re‑established a regular routine.

Workout Example (Reverse Taper Plan):

  1. Week 1 (1‑week break): Aim for ~30 mi (or km) total – 5‑6 easy runs of 5‑6 mi each.
  2. Week 2: Increase to ~35 mi, adding a slightly longer run (7‑8 mi).
  3. Week 3: Target ~40 mi, include a modest long run (10‑12 mi) and a short stride session.
  4. Week 4: Stay around 40‑45 mi, add a light tempo or hill work if you feel ready. If your break was 2‑4 weeks, start the first week at 20‑25 mi and progress more slowly, following the same pattern.

Practical Tips:

  • Schedule a dynamic warm‑up before each run and a brief core/strength routine afterward.
  • If you’re returning from injury, keep cross‑training (cycling, pool running) to protect aerobic fitness while the impact load is low.
  • Use the Pacing app to set your easy‑run pace and adjust the distances to match your current mileage goals.

Closing Note: Give yourself permission to run easy, stay consistent, and add strength work – then watch your confidence and mileage grow. Try this reverse‑taper plan this week and feel free to customize the paces in the Pacing app to suit your own fitness level. Happy running!

References

Workout - First Strides Back

  • 15min @ 6'00''/km
  • 10min @ 6'00''/km
  • 4 lots of:
    • 20s @ 3'30''/km
    • 1min 30s rest
  • 12min @ 7'30''/km
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