• Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • Home
  • About
  • Contact
  • New? Start Here!

RunToTheFinish

Online Running Coach for All Paces, All Ages

  • Training
    • Beginner Half Marathon Training
    • Sub Two Half Marathon Training
    • Marathon Training
    • New Runner Tips
    • Low Heart Rate Training
    • Group Run Coaching
    • Nutrition for Runners
  • Running Injuries
  • Gear Reviews
  • Work Together
    • Virtual Run Club
    • 1-1 Coaching
    • Brand Partnerships
  • Courses
    • Book
    • IT Band Solution
    • LHR Training Plans
  • Blog

How to Get Back in to Running After Years?

52shares

At some point you felt reasonably fit…maybe even dare we say it, very fit. Then life happened you took an extended break and now you’re scratching your head wondering how to get back to running?

Is it going to be painful, take forever, can your body even handle it?

Good news: your muscles (and brain) have a memory of those past activities and in many ways it’s often EASIER to get back in to shape than it was the first time around.

Think about it. You don’t have to convince yourself it’s possible because you already know that you have run before. That takes away part of the battle and of course now with more life experience you’re better equipped to push through discomfort.

It’s one of the reasons so many top distance runners are older than athletes in other sports!

How to Get Back Into Running

A few things will be common for every runner, but the reason you stopped running can also play a big part in the answer.

  1. Celebrate each step forward
  2. Build a more resilient body
  3. Follow a good training plan
  4. Do what you canget back in to running

Really, a lot of it depends on why you stopped in the first place. To start breaking down a plan of action, is it returning to running after baby, or returning to running after a knee injury. Or, is it returning to running after simply being too busy for anything but work, family, sleep, repeat? Were you doing other sports or athletic activity?

Each of these comes with their own unique set of challenges and requirements to help your body feel strong and ready. But for each there are some key principles that cannot be ignored.

Celebrate Each Step Forward

Instead of trying to get back to where you were on day 1, start from where you are now. Prior to my knee injury, which ultimately lead to surgery, it was normal for me to run 40 miles per week.

I could have been frustrated about not being able to walk around the block afterwards, but I choose to start a new journey. I celebrated each day that I walked a little farther and then celebrated when I shuffled through a 10 minute run and then my first mile and so on, all the way up to a 50 mile week recently.

  • Positive emotions are going to reinforce the action
  • Don’t reward yourself with food, but do keep praising yourself for showing up
  • Ask your family to support your goals
  • Set up a jar to put money in for new gear and add to it every time you finish a workout
  • Remember that showing up AT ALL is a win, even if you don’t do the whole workout

All or nothing is not a mindset that will get you through this. Everything counts.

Have you had an extended break from running? These tips will help get you started again. Click To Tweet

Build A More Resilient Body

Runners have one very common issue, we simply want to run. Therefore we neglect all the other aspects of training which help to prevent injuries, make us faster and generally help with running for weight loss goals (a big reason many come back).

I know you’re busy.

I know you’d rather get those endorphins going.

I know it’s easy to skip over this section.

Time to reframe that entire way of thinking. How can you simply build these components in to your workout?

  • Make hip and core movements part of your dynamic warm up.
  • Commit to doing a minimum of 2 full body strength training sessions of 20 minutes
  • Know that you can still do a short run or take a walk on those strength days (again, it’s not all or nothing)

New mother runners, please read this guide on rebuilding your pelvic floor and this guide on tips from mother runners to make it all work.

Knee injury runners make sure you’re spending plenty of time looking at good running form and doing hip strength exercises that prevent issues like IT Band Syndrome ALL THE TIME. It’s non-negotiable.

And if you still have knee pain, then hold off on running and checkout these ideas to keep your fitness up with knee pain.

Super busy runners I hate to break it to you, but lots of runners are super busy. So it’s time to decide if you’re making excuses, wasting time in other areas or need to simply be ok with only having 30 minutes for your workouts. No one says you need to be running for hours on end!

DO WHAT YOU CAN.

Follow a Good Training Plan

What is a good training plan? One that works for you, takes your life in to account and is tailored around any injuries you may have.

My first recommendation is generally to find a running coach because they are truly going to look at whatever issues you’ve had, your schedule and your fitness level to help put in place something that’s not only DOABLE, but gives you constant little wins which keeps you motivated and excited.

Next up is to go with some tried and true things like the Couch to 5K program, which has worked for thousands of people! It means getting past your weird ideas that you shouldn’t be walking, which is a key tool for increasing time on feet and allowing the body to adjust to the pressures of running.

📣BONUS – We know that tracking is a great way to create habits and consistency. KEEP IT simple.

Checkout my new printable running log, to track your progress and have a log to easily look back on come race da to remind yourself of all the hard work that you have done!

Do what you can

Those who already have a high level of fitness from other sports, still need to remember running is a different stimulus and you need to ease in to the process. But all the other points remain the same of finding a solid plan to help you build up, like this first half marathon program.

After that the keys are simple (not easy):

  • Consistency – show up for yourself
  • Don’t try to make up missed runs
  • Slow and steady is the key to continuing. It means preventing burnout and injuries, which will just force you to start over again.
  • Remember that your body is different now than it was before and different isn’t BAD
  • Remember your mental strength can help you now to overcome some of the physical

More questions about getting started? Dive in to these resources:

  • 7 New Runner Tips
  • Why do I run slower on the treadmill?
  • Do you need a pre-workout?
  • Should you do fasted cardio?

Other ways to connect with Amanda
Instagram Daily Fun: RunToTheFinish

Facebook Community Chatter: RunToTheFinishrunning coach

Sign Up to Receive a Weekly Newsletter with Top Running Tips and Laughs

online running coach

52shares

Posted by amanda Categories: running coach

Reader Interactions

Comments

  1. Ivy says

    June 8, 2020 at 11:51 am

    Thank you for this advice. In 2016 I had a stroke and had to learn how to walk all over again. I think I’m ready finally to tackle running again. I may not be able to run as I was before, but I know that running made me feel good. And I did love that runner’s high. I miss it.

    Ivy

    • amanda says

      June 9, 2020 at 2:18 pm

      So excited for you to get that feeling again and yes no need to compare to where you were, just enjoy!

Primary Sidebar

Filter by Category
  • Select a Category
  • 10 miler
  • 10K
  • 13.1 marathon series
  • 15K
  • 30 Day Challenge
  • 5k
  • About ME
  • Abs
  • Active Travel
  • alaska
  • Amanda Brooks
  • Arizona
  • Asics
  • Austin
  • Baltimore
  • barefoot running
  • beauty
  • Biking
  • birthday
  • bloggers
  • blogging tips
  • body fat
  • body image
  • body weight exercises
  • book reviews
  • Boston Marathon
  • breakfast
  • California
  • Camping
  • Canada
  • Caribbean
  • chicago
  • ChiRunning
  • Clean Eating
  • cold weather training
  • colorado
  • compression
  • Costa Rica
  • Crockpot
  • cross training
  • CrossFit
  • dairy free
  • dessert
  • egg free
  • electrolytes
  • emotional health
  • Europe
  • family
  • Fit Together
  • fitness gear
  • Fitness Tracker
  • fitness vacation
  • florida
  • foam roller
  • food sensitivity
  • Fort Lauderdale
  • France
  • Funny Running
  • Gift Guide
  • Gluten Free
  • GPS Watch
  • Green Smoothie
  • Guides and Tips
  • habits
  • Half Marathon
  • Hawaii
  • HBBC
  • health coach
  • healthy eating
  • Healthy Home
  • Healthy lifestyle
  • Heart Rate Training
  • HIIT workout
  • hiking
  • hiking
  • Hip Strength
  • Hoka One One
  • Holistic Health
  • Hormones
  • hydration
  • Iceland
  • injury
  • inspiration
  • instagram
  • Ireland
  • IT Band
  • IT Band Recovery
  • Jerusalem
  • key west
  • knee injury
  • Kona
  • Love
  • low heart rate training
  • Maffetone
  • main dish
  • Marathon
  • marathon training
  • marriage
  • meal planning
  • Meditation
  • Memphis
  • mental marathon training
  • Mexico
  • Miami
  • Motivation
  • New York City
  • New York City Marathon
  • New York City Marathon Training
  • NYC marathon
  • Oregon
  • Orlando
  • Palm Beach
  • Philadelphia Marathon
  • physical therapy
  • podcasts
  • Prague
  • Product Review
  • Race
  • race costume
  • race medal
  • race photo
  • race report
  • Ragnar
  • Recipe
  • recovery
  • recovery meal
  • relaxation
  • relay race
  • resolution run
  • review
  • Rock N Roll
  • run club
  • Runner's World
  • running accessories
  • running books
  • running coach
  • running form
  • running fuel
  • running gear
  • Running Group
  • running motivation
  • running music
  • Running Shoes
  • safety
  • salads
  • san diego
  • Saucony
  • Seattle
  • skin care
  • Soup
  • South Beach
  • South Carolina
  • South Florida
  • speed work
  • sports nutrition
  • Stand Up Paddle Boarding
  • Steamboat Springs
  • Strength Training
  • stretching
  • sugar reduction
  • Thanksgiving
  • trail running
  • Training Group
  • training plan
  • travel
  • travel running
  • treadmill
  • treadmill workout
  • triathlon
  • ultrarunning
  • vegan
  • Vegas
  • vegatarian
  • vegetable
  • virtual run
  • wedding
  • weight loss
  • winter
  • women's running
  • workout
  • workout motivation
  • workout schedule
  • Yoga

5 Secrets to Improve Your RUn

Start Making Quick Progress on Your Goals (I swear it's easy) no matter your current fitness level. The tips I share with the runners I coach.

Recent Posts

  • Running Workouts to Improve Speed and Stamina
  • What to Eat Before a Run | Best Pre Workout Snacks
  • Budget Friendly Workout Gear |That Fits and Works
  • Running Twice a Day | Pros and Cons
  • 30 Day Core Challenge | Abs, Glutes and Hips

Must Have Gear

Comparing GPS Watches

Best HR Monitor for Running

Best Foam Rollers

Best Running Books

Running Jackets for Every Condition

fitness partners

Please note that affiliate links {such as Amazon} may pop up on RTTF from time to time. They do not cost you anything to use, but are a huge help to support the ongoing content creation process. Click here to do your shopping!

Welcome!!

Hello runners! I’m Amanda Brooks, a certified personal trainer and running coach. I’ve been coaching over a decade and distance running since 2002. My philosophy is that running isn’t about your pace or the distance or your body. It’s about showing up for yourself, loving the process and doing it injury free!

 

online running coach

Footer

Get the Free 5 Day Better Runner Challenge

Start Making Quick Progress on Your Goals (I swear it's easy)

About Amanda Brooks

Amanda Brooks is a Certified Running Coach, Certified Personal Trainer and long time distance runner with a passion for every facet of running, which leads her to do more reading, research and running than necessary. Find all the tips, tricks and tools you need from this running coach for your best injury free running. Read More…

Popular Posts on RunToTheFinish

  • Piriformis Syndrome Exercises: Alleviating a Pain in the Butt
  • 17 Funniest Running Memes – Which One’s Do You Relate To?
  • Why Your Workout is Causing Weight Gain
  • Best Virtual Races and 11 Reasons You Need to Do One
  • T25, P90X3, PiYo – Can it Improve Your Running? Complete Comparison

runtothefinish

Amanda Brooks : Run Coach
SHARE THE ONE that resonates most with you. 🏃‍♀️🏃🏾🏃🏽‍♂️
 
It’s true, I’ll never stop talking about the warm up 😂. But right now the idea that running is HOPEFUL really strikes a chord.💜
 
We show up mile after mile always looking to what’s ahead and what’s possible.
 
Which one hits home for you?
.
.
.
#runningmotivation #runninginspiration #medalmonday #fitnessmemes #runningmemes #runningquotes #runnerslife #runnerlife
AVOID HITTING THE WALL (save this and review befor AVOID HITTING THE WALL (save this and review before races) -AKA  Bonking. UK friends giggle at that, but it’s a term just like fartlek.
.
It’s that painful moment when your mind tells your legs to stop and it feels like there’s nothing you can do to turn the tides. It leaves emotional scars!🥵
 
WHAT TO DO!
1️⃣Train differently - seems obvious, but consistent training that follows a plan which progressively and smartly builds your miles and strength and speed...ya it works.
 
2️⃣Fuel, fuel, fuel - force yourself to eat before races and long runs even if not hungry.
.
Starting fueling sooner than you think you need to and keep doing it. During races your body is running on more carbs and needs that steady flow of energy. 
.
🧠 Your brain functions on CARBS, stop depriving it or it will tell you to stop running. If food while running is an issue for you, checkout something like @genucan.
 
3️⃣Pacing - Stop going out too fast because you’re excited, it absolutely catches up to you. Ideal is even pacing start to finish.
 
4️⃣Pay attention to your brain. @fitzgerald.matt in How Bad Do You Want it does a great job of showing how the brain can limit performance if you don’t know what’s happening up there.
 
5️⃣Recover better - Stop over training and give your body tools to help it destress from all the work...the best one is SLEEP. I also love @resiliencecbd to help with nerves prior to a race and quality sleep during training.
 
❓❓Helpful?? Have more race day questions?? Or an epic story of hitting the wall?? I wanna know.❓❓
.
.
.
Thanks to @moxie82co for capturing this weird moment, it worked great for this post.
HIT THOSE HIPS!!! I’ve given you a couple hip mo HIT THOSE HIPS!!! I’ve given you a couple hip mobility workouts, now we add strength!
//
🥳For the next 30 days in the Virtual Run Club we’ll be going hard on all the pre-hab work for hips, glutes and abs. Because running isn’t just about the miles.
//
That’s one of the reasons I’ve been consistently doing @insidetracker bloodwork since 2015.
.
It’s helped me identify low Vitamin D causing fatigue or catch my wayyy high cortisol to embrace easy runs as key part of the process.
📌 (Save this post because the last screen has a 25% off discount code and you can get free access to the 30 Day March Challenge.)
👉LINK IN BIO FOR BOTH
✅✅✅✅
3 CORE MOVES
|||
You can use these as a progression or do all three, they’ll target the hips, glutes and core in different ways with each variation.
 
Aim for 15 reps prior to a run or do multiple rounds as part of a workout!
 
1️⃣Side Plank Kneeling Hip Raise - Really focus on your core engaging to raise up and keeping your elbow under your shoulder.
 
2️⃣Side Plank Kneeling Leg Raise - Again core should be tight to keep hips lifted, not sagging towards the ground. Then focus on your hip and glute to raise the top leg.
 
3️⃣Straight Leg Side Plank Leg Raise - Engage the core to keep hips high and press the bottom foot in to the ground to really engage your glutes. Slow and steady to remain stable while raising and lowering top leg.
❓❓❓❓
Talk to me!!!
Who’s in for 10 min a day in March?
Who’s gotten blood work to improve their health?
Who’s excited it’s almost spring?
👉👉Me to all 3! And more info in stories!
 
 
 
#runtothefinish #insidetrackerpartner
RUN DAYS ARE THE BEST DAYS😊 I had training tips RUN DAYS ARE THE BEST DAYS😊 I had training tips planned to share today, but really just wanted to say I hope you get in some miles today and they make you smile.
 
Let go of the pace.
Let go of the distance.
Let go of HR for a day.
Just run.
We GET to.
 
Where in the world are you running today?
.
I’ll be embracing one warm day before snow here in Boulder, CO.
EMOJI POLL: Round or no? ⏰ give me whole numbers EMOJI POLL: Round or no?
⏰ give me whole numbers
👍wherever I stop, it stops
🙃I don’t use no stinking watch
||
THAT’S A LIE 😂. I can’t do it. I need the round number and when I get that close to a whole number...I need it!
Follow on Instagram
Website written, managed and maintained by Amanda Brooks, a certified running coach and personal trainer. Any advice should be taken as general information and not a personalized plan. All opinions, tips and reviews are based upon her personal life experience and the experiences of those she has coached. View our full privacy and review policy.

Copyright © 2021 RunToTheFinish

Copyright © 2021 · RunToTheFinish V2 on Genesis Framework · WordPress · Log in