When returning to running, do not push yourself too hard.

How to get back into running after years off. Start increasing by making your 20 minute day a 30 minute day. Your strength and confidence will gradually come back but at the start, you. Walk 4 minutes, jog 2 minutes;

After a long break from running—whether it’s due to injury, illness, life, whatever—expect some roadblocks on your. Use the 10% rule for returning to running. Boosting your mileage slowly, by no more than 10% a week.

Then, over the coming days, gradually increase your. Gaining weight from two to six pounds before or. The sensible approach when getting back into running is to take small steps at a time.

The 10% rule involves bumping up some sort of parameter of your running by 10% each week over a number of weeks until you’re back to. Then add a 4th or 5th day at 20 or 30 minutes and then. Start small adopt a beginner’s mind.

Now, more than a year and a half later, i’m tiptoeing my way back into a running routine, taking great care not to do too much, too fast so that i keep enjoying myself. Then make one of your 30 minute days a 40 minute day. Though you may be excited to be back out there running, actively give yourself some rest days.

Train for a total of 20 to 30 minutes. Using walk breaks to get time on your feet,. You'll feel much more positive that way.