Learning how to start running again after a long break can feel a bit like meeting an old friend. You know it’s going to be great, but the first few moments might be awkward. Whether it’s been months or years, starting fresh doesn’t have to be daunting. With the right mindset, some comfy shoes, and a little patience, you’ll be back on track in no time.
What are the benefits of running?
Running offers numerous benefits, some key benefits are:
Improved Cardiovascular Health: Running strengthens your heart and improves circulation, reducing the risk of heart disease, high blood pressure, and strokes.
Enhanced Mental Health: Running releases endorphins, often called “feel-good” hormones, which can alleviate stress, anxiety, and symptoms of depression, promoting overall mental well-being.
Weight Management: Running is a highly effective exercise for burning calories, helping in weight loss and maintaining a healthy body weight.
Stronger Muscles and Bones: Running strengthens muscles, particularly in the legs and core, and enhances bone density, reducing the risk of osteoporosis over time.
Increased Stamina and Energy: Regular running boosts endurance and energy levels, allowing you to perform daily activities with more ease and less fatigue.
When you should not run?
Before you start running make sure you are in perfect condition! Do not expose yourself to running if you have the following:
- If you been sick recently
- If your legs hurt in any way, exposing it to any kind of pressure is not gona help your recovery
- If you are taking any kind of painkillers or other medicine
- If you are not experiancing any kind of headache or pain in your upper body
Now that you checked out all the things on the list, make sure you start small and see how you feel after the run. Because knowing how to start running again after a long break can benefit you in a long run. Each time you have a long break, the comback will be easier.
How to make running less miserable?
Have a running routine is probably the easiest way to start running again after a long break. One of the best things you can do is to create a small to-do list of what will you do for the period that you run. These 10 tips will help you start running after a long break:
- Before each run create a realistic goal for that run that you want to do. Lets say you want to run around your local park. Even if it’s a short distance you still went out on a run!
- Before starting a run, do couple of warm up moves and after you finish run, make sure to cool down. Walk around for 10 minutes until the breathing becomes easier.
- Finding a running community is an interesting way to keep running more fun and less miserable, plus you can meet new people and have fun!
- Make sure to track your progress, its good to keep an eye out on how far you come. It will help you stay motivated!
- Reward yourself, there is nothing better when you reward yourself for doing a good job! Perhaps invest in new running shoes which can help you in your running journey or buy something that you like.
- When you run, make sure to do pauses in between. Espectually if you are at the begining of your running journey you should save your energy and that can also prevent injuries!
- Try to find a good beat and match your breathing while running. If you listening to songs try to create your own tempo and match the breathing to it. It will help your lungs and you won’t get that chest pain during the run.
- Make sure to stretch out before run. Do couple of lunges, squats and jumping jacks.
- Bring a water bottle. It can be challanging to carry a water with you while on a run. You can try invest in one of the gadgets that help you carry the water while running.
- Most important thing, stretch out after run and take deep breaths. Your lungs were working overtime and you can help them stabilize by taking deep breathes.
Now you are ready to run
Getting back into running after a long break requires patience, dedication, and the right approach. By assessing your fitness level, setting realistic goals, and staying consistent, you can enjoy all the benefits that running has to offer. Remember to utilize resources like the HighFive Guide, Nike’s Tips, and Runner’s World to support your journey. Happy running!
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