Swept up in running fever at the start of spring, I jumped at the chance to sign up for the Berlin Marathon at the end of September.
The only issue was that I had hibernated through the winter and hadn’t laced up my running shoes in months.
I wanted to get to the start (and finish) line in one piece, so I asked an expert coach how to safely start running again after an extended break.
His advice applies to anyone—whether you have a long history of running or you’re coming to it completely fresh.
“The key is to build gradually, prioritize consistency and avoid doing too much too soon,” James Wauchope tells Fit&Well.
To achieve this, the Altra Running ambassador says it’s imperative you “progress time, not distance”.
“Rather than aiming for specific mileage targets early on, it’s often better to run for time. This allows for more flexibility and reduces the risk of overloading too quickly.”
Too much running too soon is usually how people get started, he adds, leading to discomfort, pain and, often, injury.
Why you should run for time not distance
Having retrieved my dusty Nike Invincible IIIs from the back of the cupboard, I resist the urge to fall back on my well-trodden 5K route for my first run in six months.
Instead, I set the goal of moving at a steady pace for 25 minutes straight.
I also follow Wauchope’s second piece of advice for new runners: start with run-walk intervals.
“Run-walk intervals are one of the most effective ways to rebuild fitness in a manageable, sustainable way,” he says.
This simply means alternating from running to walking for the duration of your session to ensure you don’t max out and can keep going as long as you intended.
“Start with something like one minute of running followed by one to two minutes of walking, and aim to build this up week by week.”
How to progress your running safely
Putting all of this into practice, my first month getting back in the groove of running feels manageable—and enjoyable.
I focus on taking in the scenery, exploring new routes, taking my running shoes on a weekend staycation in the countryside and not overthinking each session.
But now, four weeks in, with my body feeling fresh and enthusiasm undimmed, I feel ready to start dialling up the intensity and working on my race pace.
So, what’s next?
If running for time, rather than distance, while using run-walk intervals feels manageable, Wauchope suggests starting to progress gently by adding 30-60 seconds onto each of your runs.
“The focus in the early stages should be on time on your feet, not intensity, so keep your running at a conversational pace rather than pushing the speed,” says Wauchope.
You should be able to maintain a conversation while running. If you’re panting or can only manage a few words at a time, you’re going too fast.
As your body acclimatizes to the demands of running and your fitness improves, Wauchope recommends patiently increasing your total running volume week by week.
“That could mean adding a few extra minutes to each session or moving from one run to two per week,” he says.
“Above all, listen to your body and progress gradually. Consistency over time is far more valuable than pushing too hard too soon.”