How to Reboot Your Training After a Running Break
How to get energized for running after your training break
If you haven’t given yourself a chance to actually recover from your hard training, then the comeback might not be as easy as it should be.
This week’s post is sponsored by Healthy Kids Running Series in Haddonfield/Cherry Hill. As you might know, Carly and I have been the coordinators for a few seasons now, but this year we brought on a friend to help out!
Our run series allows 2-year-olds through middle schoolers to run in a 5-week race series. Check us out and if you have a little who would like to register, you can use this link: Healthy Kids Running Series Haddonfield
It can be difficult to get back into the groove of running after taking a break, even as short as a week off, but it doesn’t have to be. A carefully planned return to running after your running break can help you to stay safe and make the most of your training time. In this post, I’ll discuss how to get the most from your first week of running after a break.
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I just finished my first week of training after a conscious break from training. I accomplished my goals (a sub 5 mile in 2022 and a sub 5 mile in 2023) and was due for some rest.
I carefully checked my calendar and made sure that my time off coincided with the first week of spring track. I knew that jumping back into coaching would throw off my training anyway, so it was the perfect week to not focus on running.
Here’s how I made my return to running as easy and pleasant as possible:
Take It Slow
I rarely focus on pace (unless I’m doing a tempo run or some kind of workout that requires me to be on pace). That being said, I absolutely didn’t look at my watch during week 1. I ran by feel and I ran as far (or short) as I wanted to.
Back to Basics
I made sure to stretch and foam roll this week as well as get back into doing running drills and glute activation. There’s something to be said about resetting your intentions and your routines when you’re just coming back into training.
Mindfulness
I’m not huge on thinking about thinking, but I do try and listen to what my body is telling me. From when I should take off, to how far and fast I run, I like knowing that the data on my watch matches how I’m feeling.
Rest Days
Now that I’m juggling training, coaching, teaching, parenting, and husbanding, I really have to maximize my energy and my workload. I know that I can’t get it all done if I’m not resting at night and taking advantage of my off days from running.
Case in point - went to bed before the National Championship basketball game on Monday.
Motivation
I’m usually not one for lacking motivation, but the warmer weather, sunlight in the morning, and my runners - both online with TrainwithMarc and my team - provide me with ample nuggets of motivation that I use when my own mojo wanes.
In the first week of training, you can and should follow these tips to make the most out of your return:
Take it slow
Back to basics
Mindfulness
Use rest days
Find motivation
Now that you have a plan for returning to running after a break, what are you waiting for? Get out there and start training!
Have questions? Reply to the email and I’ll get back to you.
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Friday’s Action Plan
Take the first 7-21 days really easy and start to incorporate positive routines back into your schedule
What Has My Attention:
First 30 Days - Getting In Shape
Rest is Different For Every Body
Take Your Recovery Runs Seriously
Adding Striders to Your Routine
Quote of the Week:
There's nothing your body can't do, there are only things it can't do yet. Keep working, because it's only a matter of time.
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