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How to Start Running After a Break?

December 21, 2022

How to start running after a break

Shalby Team

Orthopedic & Trauma


Starting to run after a break is not easy. Once an individual is on a break, his/her body starts getting used to the comfort and habit of ‘not straining the muscles’. Whether one is forced to go on a break due to ill health or chooses to go on a break, the body starts gaining familiarity with the current situation of not tiring the muscles. Therefore, when someone decides to break the chain of comfort, it is praiseworthy. When one has taken this decision of making a comeback, the next steps need to be very thoughtfully taken. Majority of runners lose their running fitness within a matter of 7 to 14 days. If one has been running for several years or even their whole life, they are likely to retain their fitness for a longer period of time (several months, to be precise). Whatever the case may be, it is no surprise that one would have to put in double the effort to start running again to regain the lost fitness and stamina like old times. Having said that, making a comeback is not as difficult as one might think it to be, although it might seem daunting and impossible at first. Being a renowned global specialist in Orthopedic care, we understand well the challenges that might arise when an individual gets back to regular physical activity after a break. Through this article, we aim to guide on the steps one must take to restart their running journey. Few steps that must definitely be followed:

  • Starting Slow: Running will be significantly feel difficult initially after a break, which is why it is advised to take it slow and start with walking first. Increasing one’s distance, time and pace gradually is the ideal aim at this stage. This helps in building stamina steadily.
  • Strength Training & Cross Training: Incorporating strength training is extremely vital and instrumental in making a healthy and injury-free comeback. One must work on strength training and cross training everyday. Even if it is for a little while, it has the potential of creating substantial impact because it plays an active role in preventing any muscle injury, thereby enabling the building of muscle strength.
  • Following a Training Plan: Ensuring one follows a training plan is imperative because this enables one in tracking their progress and diligently setting new goals. This keeps you positively motivated and also ensures that you are not going overboard with exercises in the urge to make a faster comeback for gaining strength or increasing stamina.
  • Ensuring Enough Rest: As important as it is to increase your stamina or fitness, it is equally important to get enough rest. Your body must get adequate amount of rest so that you do not injure the muscles. The body also needs time to recover from the strain it has to endure each day while you are training, which depletes the stored energy. Therefore, rest is a must combined with adequate refilling with appropriate food.
  • Joining a Running Club/Group: It is always better to have people with similar goals around you. This not only develops a healthy competition – urging you to train and perform better, but also extends the necessary motivation one might require at times. Additionally, your training and practice sessions become a lot more fun and enjoyable, helping you perform a tad bit better. Although, joining a running group is not extremely essential, it is observed to have an impact on one’s mental well-being and goals.
  • Setting a Running Goal: You must also consider setting small but rather effective short term running goals instead of directly signing up for a long or standard marathon. Start looking for short races to participate in, to check your stamina and capability in that particular race. If it turns out to be a successful and pleasant running experience, this will help boost your morale and confidence and if it’s an unpleasant experience, you will know the exact areas that need focus, time and training.
  • Positive attitude and Patience: Above all, keeping a positive attitude and maintaining patience is of utmost importance. In fact, these two things will help you achieve your goals in a much better way. Acknowledging the fact that success takes time but a steady progress is also an achievement is an absolutely important thing. Additionally, not comparing yourself and your progress to that of others is important.
While, regaining fitness and making a comeback to running is a difficult and daunting task, it is not entirely impossible. If one follows these in a dedicated way, it is absolutely a ‘doable’ thing. Additionally, you should also keep in touch with a Physiotherapist or an expert in Arthroplasty (Joint Diseases) so as to be doubly sure of a healthy and injury-free training procedure. At Shalby Multispecialty Hospitals we have a dedicated Sports clinic and an Orthopedic Rehabilitation Centre with highly qualified doctors having proven expertise, who provide tailored plans to help you gain all of your sports goals. Make sure to take help and guidance from the very best.


Shalby Team

Shalby Hospitals (Shalby Limited) is recognised as a multispecialty hospital chain in the Indian healthcare industry. Dr Vikram I. Shah established the first hospital in 1994 in Ahmedabad, Gujarat. Dr. Shah has been felicitated by Ethicon India for the development…


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