How to Start Running Again After a Break

• Start with short run/walk intervals.
• Run three days per week with rest days in between
• Keep effort easy, not fast.
• Add two strength sessions per week.
• Expect four to six weeks to rebuild base fitness.
• Proper shoes and recovery help reduce injury risk.

Whether it’s been months or even years since you were in a regular running routine, getting back to running isn’t easy. Lacing up for that first run can feel overwhelming, but it doesn’t need to be that way, says Nike Running Global Head Coach Chris Bennett. “The hardest part is not finishing the first run, it's starting the first run. Once you accept that, everything gets easier.”

Coach Bennett is all about dropping the running wisdom, and we’re here for it. Here’s a list of things — practical and mental — to help you prep for your first run.

Nike Run Club’s Guided Runs are in-ear guidance from Nike Run Coaches and athletes who encourage and motivate you every step of the way.

Here’s a cheat sheet for getting started when you’re prepping yourself to begin running again:

• Avoid doing back-to-back runs; you’ll need extra recovery as you ease back into a routine.
• Progress gradually, usually slower than your enthusiasm might like. The standard recommendation is to follow the 10% rule: Increase your weekly running mileage or intensity by no more than 10% to minimize injury risk.
• Implement a strength training practice to build more support around joints.
• Stop if there’s pain, even if that means skipping planned runs for a few days.

Stretch while moving before your run …

Aim to do a few minutes of stretching with movement (aka dynamic stretching) before your run. Why this kind specifically? It mimics the full range of motion of a run, which helps you get looser more quickly. If you’re still feeling tight during your run, it’s OK to stop and stretch some more. No guilt! That helps you to finish feeling great.

…and finish up with still stretches.

Fact: Doing dynamic and static stretches (ones you hold) post-run helps prevent injury and improve flexibility. “Those few minutes are so important,” Bennett says. “They’ll make your next run better, I promise.”

The easiest way to get moving on a consistent basis is to work toward a goal. And we have one for whatever feels right for you. Whether you’re new or returning to running, we’ve created a plan for you: Getting Started, 5K, 10K, Half Marathon, and Marathon.

Runners are known to go the extra mile. But even the most disciplined runner needs a break now and then. Whether it's to heal an injury, recover from an illness, or rediscover the motivation for running, taking a long break from running can be a healthy thing. Still, it's not always clear how you start running again once you're ready. Read on to find out.

The definition of a “long break” can vary from one runner to the next. But in general, any break that spans more than six weeks is considered long. Six weeks is how long it takes to see a significant drop in fitness, strength and running technique, according to Pete Colagiuri, a sports physiotherapist in Sydney, Australia.

The good news is you can regain fitness fairly quickly once you start running again. However, it may take a bit longer if you were a beginner when you took a break. Experienced runners tend to bounce back
more quickly.

“It’s worth starting a running-focused strength program at least two weeks before returning to running whenever possible,” Colagiuri says. Strength training can help build up the muscles you need to run efficiently and injury-free. This can help both beginners and more experienced runners.

You won’t be able to hit your pre-break pace and mileage right away — and that’s okay. Just because you’re motivated for a triumphant return to the race schedule doesn’t mean your muscles, tendons and ligaments are. “The key is not to get discouraged with the process, because if you try to build back too quickly, an injury could occur,” says exercise physiologist Todd Buckingham, Ph.D. So, instead of jumping into a half-marathon or marathon training plan, you may want to start with a couch-to-5K.

Get back to running with a 5K through Nike Run Club (NRC). Our Nike Run Coaches will be by your side, helping you reach your next finish line — one step at a time.

Kick off your return with a new pair of running shoes. “Often, people use their old pair, and they don’t realize how worn down and little cushioning they offer, which increases the impact forces on your muscles, tendons, and joints,” says Karena Wu, D.P.T., owner of ActiveCare Physical Therapy. That added impact can increase your risk of injury or re-injury. Plus, there's nothing like a fresh pair of kicks to motivate you to run.

If you were a beginner runner before taking time off, getting started again may feel both familiar and surprisingly challenging. Your body often remembers the rhythm of running, but your fitness, endurance and tolerance for impact need time to rebuild. The key is to approach your return the way you did when you first started. Focus on supportive shoes, manageable training days, and gradual progress so you can rebuild your running base safely.

Yes, running-specific shoes are very helpful for beginners because they’re designed for handling the type of impact you’ll encounter. Choose those shoes instead of racing shoes, which are made to be lightweight and worn less frequently. Also, be sure to replace worn-out pairs, especially if you’re just getting started again with running after a long break, so you can get the right support.

Here are some recommendations for Nike sneakers when you’re getting back in the game:

Pegasus running shoes are recognized for their breathability and lighter-weight energy return.

Vomero running shoes are a top pick for impact protection and maximum cushioning.

Structure running shoes offer cushioned stability with arch support and a stable, wide base.

Three days per week is considered the maximum that beginners should run, with rest or cross-training days between sessions. Be sure you don’t stack runs on back-to-back days, which can increase your risk for injury.

This answer depends on several factors, such as how long it’s been since you were running regularly and your general level of fitness. But overall, it takes about four to six weeks to develop a base of running capacity, and about eight to 12 weeks for a fuller return.

Keep these in mind when you’re getting back into your running routine:

• Running too many days per week
• Adding too much mileage instead of progressing gradually
• Skipping strength training
• Wearing worn-out shoes
• Ignoring pain and lingering soreness
• Comparing current fitness level to past fitness

There’s a difference between starting to run for the first time ever compared to restarting if you’re been on a break. When you’re new to running, you’ll usually need much more recovery time and a more gradual progression because your body needs to adapt to running as a new activity. If you’re restarting, you’ll have some of that adaptation already in place, so you may be able to progress a bit faster.

Even if it’s been years since your last run, you can get started again as long as you follow best practices like gradual progress, more recovery time, and listening to your body to dial back your effort when there’s pain. The key is to see this effort as a long-term activity, not a short-term fix for being out of shape.

• Week 1: Walk 4 minutes, jog 2 minutes; 5 cycles
• Week 2: Walk 3 minutes, jog 3 minutes; 5 cycles
• Week 3: Walk 2 minutes, jog 4 minutes; 5 cycles
• Week 4: Walk 1 minute, jog 5 minutes; 5 cycles

If you’re itching to start running, it’s essential that you start running the right way. You’ll need guidance, motivation, and inspiration when you get to the starting line. Rebuild your fitness gradually with this four-week program from Nike Running Global Head Coach, Coach Bennett.

Coach Bennett is an NRC pioneer that helped build the Nike Run Club from the ground up.

This plan is geared to help you to start running or start to run again. It’s not about minutes or meters. The goal is to enjoy running and celebrate the gains you make along the way. That way, you keep coming back to the starting line. Coach Bennett will coach, guide, motivate, and inspire you the whole time.

- 4 weeks

- 3 runs a week (with an optional fourth run)

- Duration-based runs

- Best for: Beginners or anyone starting their running journey again

Pay attention to how you feel during these few weeks. Back off or pause running altogether if a prior injury crops up or you experience new pains. You may be tempted to speed things up if you’re running for weight loss. However, jumping ahead in the program won’t do your waistline any favors. In fact, it may do the opposite by increasing your risk of getting sidelined by injury.

While running can be a great weight-loss tool, your time is likely better spent nailing your nutrition, sleep, and recovery. All the running in the world won’t help you lose weight if these big rocks are out of place.