The contents of our support articles, such as text, videos, images, are for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Check with a doctor in addition to using our support articles and before making any medical decisions.
There isn't a single definition of what a "long break" is. It'll vary from one runner to the next, based on all sorts of factors; ranging from fitness, experience, age, previous injuries and a bunch of other determinants. The general rule of thumb is that a long break is classified as six weeks or longer.
Any break that lasts more than six weeks is considered a long break because that’s how long it takes to see a significant drop in fitness, strength, running technique and VO2max. Here are our top tips on how to approach getting back into running following a long break.
Consult with a healthcare professional before getting back into running, especially after experiencing specific injuries like shin splints. A physiotherapist or medical expert can provide tailored advice to ensure it’s safe to resume training.
Start Slow
It is important to ease into running after a long break to avoid injury and burnout. Start by walking for a few minutes, then gradually increase your running time over the course of several weeks. You have to walk before you can run.
Once you're ready, you can jump back onto a running plan and start to push yourself. This will come with time, and it's important not to rush back into things!
Top tip: Make sure you’re not increasing your distance or speed by more than 10% from one week to the next or you’ll actually stunt your recovery.
Include walk-run sessions early on, gradually progressing from walking to running so as not to overstrain your body. This step-by-step approach ensures your return to running is both safe and sustainable.
Set Small, Achievable Goals
Setting small, achievable goals can help you stay motivated and on track. For example, you could start by aiming to run for 5 minutes, and then gradually increase your running time as you become more comfortable and fit.
Add Strength Training to Your Plan
It's important to start working on your strength at least 2 weeks before you plan on running again. Focus on workouts that best mimic the core components of running.
This includes exercises that will help improve your muscle coordination, timing and biomechanics. This will help you to avoid injury or burn out as it will build up strength required in running.
Top tip: You can add strength workouts to your Runna Plan and focus on this before focusing on running again
You can add strength workouts to your Runna Plan and focus on this before focusing on running again
Strength-training exercises that target muscles used in running, such as your calves and shins, are particularly beneficial, especially when recovering from shin splints.
Hit the Treadmill
If possible, hit the track or treadmill rather than the pavement. Starting on a treadmill gives you more control over your session, you can increase or decease the pace and/or incline as you feel—and importantly, the surface is kinder on your body.
Running or walking on a treadmill is lighter impact than the asphalt outside, so depending on what has kept you from feeling 100% (be it injury, or illness), your body may appreciate the softer terrain.
Incorporate Cross-Training
Aim to add cross-training into your routine, with 2 or 3 workouts a week. This is an effective way to build strength that will boost your performance as a runner.
Activities such as cycling, swimming, or using an elliptical can complement running by building endurance without added strain on your legs. Combining cross-training and stretching with foam rolling can enhance flexibility and recovery.
Invest in Comfortable Shoes
Investing in a good pair of running shoes can help prevent injury and make running more comfortable. Make sure to choose shoes that fit well and provide the right level of support for your feet.
Find a Running Buddy
Having a running buddy can be a great way to stay motivated and on track. You can also benefit from the encouragement and support of a friend or family member who is also trying to get back into running.
Mix Up Your Routine
To avoid boredom and burnout, try mixing up your running routine. You can run different routes, try interval training, or even try running in different terrains like trails or the beach.
Listen to Your Body
It's important to listen to your body and take rest days when you need them. If you're feeling tired or experiencing pain, take a break and let your body recover.
Remember, it's important to be patient and persistent when getting back into running after a long break. It's not a race, it's a journey. With time, patience, and persistence, you can regain your fitness and reach your running goals.
Pay special attention to discomfort in areas prone to injuries like shins. If pain persists beyond a day, reduce your intensity or take additional rest days. Stretching and foam rolling after each session can help alleviate tension and reduce the risk of reinjury.
Make a Comeback with Runna
If you’re building back to running from an injury such as shin splints, the Runna app offers targeted features to support your recovery. Use the ‘Post Injury Plan,’ which incorporates walk-run sessions and gradual progression. Additionally, the Plan
Realignment feature helps adjust your schedule if you miss sessions, while the Training Preferences tool lets you tailor intensity, volume, and long-run distances to suit your recovery pace.
We hope these tips help you with your return to running. Don't push it, be patient and results will come.
