How to Start Running Again After a Long Break
Are you getting back into running after time off? Whether you took a break because of burnout, a busy season of life, or recovering from an injury, the good news is: running will always be there when you’re ready. As a physical therapist and coach who works with runners here in Arlington Heights, IL, I’ve seen firsthand how tough it can be to return after time away—and how rewarding it is to find your rhythm again.
In this post, I’ll share three simple tips to help you ease back into running safely, enjoy the process, and reduce your risk of injury.
1. Go Slower Than You Think You Need To
When returning to running, pacing is everything. Many runners try to jump back in at their old pace or mileage, which often leads to frustration or even injury. Instead, start slower than you think you should. Run for time instead of distance, leave the GPS watch at home, and take walk breaks if needed. Building consistency is more important than chasing pace early on.
2. Don’t Compare Yourself—to Others or Your Past Self
One of the biggest challenges runners face is comparison. Maybe you used to run marathons or PR at certain distances, and now your fitness feels far away. Or maybe scrolling social media has you discouraged by other runners’ paces. The truth? Everyone’s body, training background, and genetics are different. Progress happens at your own pace. Celebrate the fact that you’re running again—that’s a huge win.
3. Change Your Approach to Training
Your running plan doesn’t have to look the same as it did before. If high mileage or daily runs burned you out in the past, try fewer runs per week, focus on shorter races, or add cross-training like strength training, yoga, or cycling.
Not only does variety keep training fun, but it also helps prevent overuse injuries. Many runners benefit from building strength in the gym, which supports better running mechanics and lowers injury risk.
Physical Therapy for Runners in Arlington Heights, IL
If you’re returning to running after a long break, aches and pains may pop up along the way. That’s where physical therapy for runners can help. As a licensed physical therapist in Arlington Heights, IL, I work with runners to recover from injuries, improve strength and mobility, and create training strategies that keep you healthy and consistent.
Whether you’re training for your next 5K, half marathon, or full marathon, physical therapy can help you get back to running pain-free and performing your best.
Ready to take the next step? Reach out today to learn how physical therapy can support your running journey.
