How Get Back Into Running


How to Get Back Into Running: A Guide for Beginners

Running is a fantastic way to improve your fitness, boost your mood, and clear your mind. However, if you’ve taken a break from running or are new to the sport, getting started again can feel daunting. Don’t worry! With these tips and a little patience, you’ll be back on track and enjoying the benefits of running in no time.

1. Set realistic goals:
Start by setting realistic goals that align with your current fitness level. Whether it’s running for a certain distance or time, make sure your goals are achievable and progressive. This will help you stay motivated and avoid burnout.

2. Invest in proper running gear:
Having the right gear can make a huge difference in your running experience. Invest in a good pair of running shoes that provide adequate support and cushioning. Additionally, opt for moisture-wicking clothing to keep you comfortable and prevent chafing.

3. Start slow and gradually increase:
Don’t push yourself too hard in the beginning. Begin with a combination of running and walking, gradually increasing the duration of your running intervals while decreasing the walking portions. This will help you build endurance and reduce the risk of injury.

4. Find a running buddy or join a group:
Running with a partner or joining a running group can provide motivation, support, and accountability. It makes running more enjoyable and can help you stay consistent with your training.

5. Listen to your body:
Pay attention to any discomfort or signs of injury. If you experience pain, take a break and allow your body to recover. Pushing through pain can lead to more severe injuries and setbacks.

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6. Incorporate cross-training:
Include other forms of exercise, such as strength training, yoga, or swimming, to complement your running routine. This will help improve your overall fitness, prevent imbalances, and reduce the risk of overuse injuries.

7. Stay consistent:
Consistency is key when getting back into running. Aim to run at least three times a week, gradually increasing your mileage and intensity. Consistency will help you build a habit and progress in your running journey.


1. How long should I wait before increasing my mileage?
It’s recommended to increase your mileage by no more than 10% each week. This gradual progression allows your body to adapt and reduces the risk of injury.

2. How can I prevent muscle soreness after running?
Proper warm-up and cool-down routines, stretching, and foam rolling can help alleviate muscle soreness. Also, make sure to hydrate adequately and refuel with a balanced meal or snack after your run.

3. What if I feel demotivated or lose interest in running?
It’s normal to have ups and downs in motivation. Try varying your running routes, listening to motivating music or podcasts, or setting new goals to reignite your enthusiasm. Running with a friend can also help keep you motivated.

4. Should I run on a treadmill or outdoors?
Both options have their benefits. Running outdoors allows for fresh air, varying terrain, and a change of scenery. Treadmills offer controlled conditions and can be more joint-friendly. Choose the option that suits your preferences and availability.

5. How do I stay safe while running?
Choose well-lit areas, wear reflective clothing if running in low-light conditions, and always carry identification. Let someone know your running route and estimated return time. It’s also advisable to invest in a good pair of running shoes to reduce the risk of injury.

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6. Can I run with a pre-existing injury?
If you have a pre-existing injury, it’s essential to consult with a healthcare professional before resuming running. They can provide appropriate guidance and recommend exercises or modifications to avoid aggravating the injury.

7. How do I prevent running burnout?
To avoid burnout, listen to your body, take rest days when needed, and incorporate cross-training and strength training into your routine. Vary your running routes and find ways to make running enjoyable, such as exploring new trails or participating in virtual races.

Remember, getting back into running is a journey. Be patient with yourself, celebrate small victories, and enjoy the process. Lace up your running shoes, hit the pavement, and embrace the joy of running once again.