Despite our best efforts, sometimes life happens, and events occur that limit our running or prevent us from doing it altogether for an extended amount of time. When returning to running after a break, it can be tempting to resume your weekly mileage (AKA running volume) where you left off. While your desire to get right back to it is understandable, it's generally best to avoid this approach. Your body needs time to reacclimate, so a smart reacclimating strategy can eliminate frustration and make your comeback more successful and enjoyable.

As a certified medical exercise specialist and a member of the RunVermont team, I've learned these five tips from both personal experience and professional education to help you with your successful running comeback.

1. Focus on Frequency, Not Distance

Don't get fixated on immediately making your long run equal to what it was before your break. Going longer than your body is currently prepared for can lead to increased recovery time being necessary between runs. This can slow your progress because increased recovery time can mean you aren't able to run frequently enough to get reacclimated. A better approach is to focus on shorter distance runs (even if they're just a mile or two) more frequently during the week, then build your mileage gradually.

2. Gradually and Progressively Increase Your Volume

The body can typically better adapt to increased workloads when they are gradual and progressive. When increasing your running volume, it is generally recommended that the increase be no more than 10-30% per week. Where you fall within this range depends on your current volume. For example, if you are currently running 10 miles per week, a 30% increase is an additional three miles, which is reasonable. But, if your current running volume is 30 miles per week, a 30% increase is nine additional miles. This is a sizable increase, and you could be setting yourself up for injury, especially if increasing by such a significant amount occurs frequently. So, you are better off erring on the lower side of the range. Each person's situation is unique, so most of all, it's important to be alert to how you are feeling and give yourself additional recovery if you are noticing lingering aches, pains, or fatigue.

Runners Participating in a Race

3. Add Cross-Training to Your Routine

Doing an alternative aerobic activity (e.g., cycling, swimming, rowing, or using an elliptical trainer) can improve your aerobic fitness while also allowing you to recover from your running workouts. This is a key part of your running recovery plan.

Moe Cross Training

4. Consider Running a Race

Pick a race to run and use it primarily to motivate and inspire you. If you do well, it's great! If not, no worries. You are in comeback mode. Use the positive energy from the race to inspire you to continue to improve. A local RunVermont event is a great way to put a positive, fun goal on the calendar.

Runners at Island Vines (RunVermont Race in South Hero, VT)

5. Appreciate and Enjoy the Journey

Be appreciative of the fact that you are running again, and enjoy the comeback process. Be alert to all the improvements you are making (such as feeling stronger, seeing your average pace increase, etc.) and keep a log of them. An awareness of all your performance improvements will help you stay positive, enjoy the comeback process, and supply ample motivation to keep up your efforts.

Key Takeaways for Your Comeback

• Listen to your body. Don't push too hard, too fast. Slow and steady wins the race when you're returning to running.
• Consistency over intensity. Shorter, more frequent runs are better than one long run that leaves you needing days to recover.
• Mix it up. Incorporating activities like swimming or cycling can help build your fitness without the impact of running.
• Set a goal. A fun race or event can be the perfect way to stay motivated and celebrate your progress.

Rady to get back out there? View the RunVermont race calendar to find your next goal and register for an event today.