Getting Back Into Running: A Step-by-Step Guide for Former Athletes
As a former varsity swimmer and cross country runner, I understand through first hand experience just how confusing recreational running can feel.
It is so weird to go on a run without being held accountable by a coach tracking my every step and teammates counting on me keeping up with my training. It wasn't until I started to go on runs outside of highschool that I realized the only person I am running for, is me.
Even if you have never been on a run before, this plan to start running will fit your needs. All that is required is sneakers and the ability to walk!
My Running Background
Yes, I always knew that you are supposed to focus on your own times and your own race. But in High School, focusing on myself meant comparing my times to other peoples times (when I wasn't comparing them with qualifying times).
It is a weird experience when you start running for yourself after being on a team… you still want to get faster, but you want to get faster for your own sense of achievement, not to show someone else you can do it. You still want to run far distances, but your mileage depends on how your body is feeling that day instead of your coaches preplanned practice.
Don't get me wrong, having a coach rocks! But training for yourself is a whole different monster. While you can still focus your training on specific goals and races as an adult, you are more responsible for motivating yourself to keep up with training. When you decide to sign up for a race, it is now absolutely your choice make that decision… in high school, your coach automatically signs you up! You are responsible for all of your own actions- which makes it hard to take action, but that much more IMPRESSIVE once you achieve your goals!
OK, enough with the motivation. Lets talk about how you can actually get back into running-shape. To sum up that motivational monologue: running purely for yourself is weird and it is hard to find a starting point.
Starting to Run Again
When you are starting from square one (2+ months without running), I recommend starting with going on long walks. This is ESPECIALLY IMPORTANT if you are working towards going on long runs again… you need to be able to stay moving on your feet for over an hour!
Okay- so with these long walks, I recommend going for an hour regularly and longer when you have time. I used to always go during my lunch break and eat out of a fanny pack, but you can do whatever works for you! I also highly recommend attempting to walk pretty fast on these walks… you should be trying to hit 15 minute miles on an average day.
Once you get comfortable and maybe even bored of these walks, GO FOR IT! Next time you go on a walk, it should be a 3 mile walk (at your normal pace) with a 1 mile run (or more if you are feeling it). The first time that I went on a walk and then randomly started running I was so confused as to why I have never done it before!
It is such an amazing way to build a positive relationship with running, gain running confidence, and find your true pace. After you do this half walk-half run workout a few times, you are ready to start running for real again!
For your first run, I recommend running 3 miles… no matter what your mileage used to be. If that run felt extremely easy, then bump it up!
But BEWARE!!!! Take days off and don't “bump it up” too quickly. Your body needs time to adjust, or else it will get injured
If you are wondering what on earth you are supposed to do to stay occupied on these walk-runs, here are my favorite methods:
Music
I use my playlists on Apple Music most of the time, but sometimes I listen to Nike Run Club playlists
Audiobooks
I have been getting bored listening to music, so I decided to start listening to audiobooks on 2x speed… I actually like it!
Nike Run Club Guided Runs
I LOVE doing these guided runs, especially when I haven’t run in a while. These guided runs really help me to stay mentally strong during my runs
When you start feeling like it is too easy, go LONGER before going faster. If you start speeding up your pace, you wont be able to run the same distances as easily. The key is to run the first mile super slow, no matter how experienced you are. Then for the rest of your run, your legs are relaxed and ready to move! I have found that going super easy for the first few miles actually makes my runs SO MUCH more enjoyable.
The other key (can there be two keys?) is to always having more to give: when you are going on a distance run, add 2 extra miles even though you feel like you can add 3 extra… that way, you are motivated for your next run.
Doing this also prevents injuries…
Strength Training and Injury Prevention
We often run too far too soon and end up hurting ourselves in the process. To prevent overuse injuries as a result of shock to your muscles, make sure you are stretching and eating properly. Another way to prevent injuries is to perform core and strength exercises for runners.
Strength Training
If you are a former high school/college/club runner, you definitely remember being told to hold countless planks and perform millions of squats and lunges. This part of the practice was actually super important, not only for running form but for injury prevention. Always remember to strength train and stretch after your running workouts!
It isn’t only those common strength exercises that will benefit you… compound stretching motions are extremely helpful for a runners sore, overworked muscles. Sign up for a yoga class, I guarantee you wont regret it!
I always feel so good after a yoga class; I get a mindful meditation, good stretch, and sense of community all in one!
Run for Fun!
There are so many different ways that running can open the door to new opportunities and goals. Whether it is joining a running club, competing and training for a race, socializing with friends and family on the trails, or running with your dog… Running is fun!
Make sure that, above all else- you are having FUN on your runs! Why should you waste your precious time doing something that you don't enjoy?
A way to enjoy your runs a little bit more is by not looking at the GPS tracking your mileage… yup, you heard that right. Believe it or not, not knowing exactly how many miles you have ran will actually make your run go by faster!
Mindful Running
Focusing on your surroundings and your run rather than the number on your watch will help ease you into a state of mindful running.
When you continuously look at your watch, you begin to subconsciously (or maybe consciously) keep track of how far you have to go. Please remember that YES; it is important to know where you are and where you are going. I am saying that you should be aware of your mileage, but choose to focus on the nature surrounding you, the song you are listening to, and the feeling of the air beneath your feet.
When you focus on the task at hand rather than how much time is going by, you will find that your run will go by MUCH faster. And you know what that must mean…
Since time flies when you're having fun, you must be having fun when your run flies by!
Since time flies when you're having fun, you must be having fun when your run flies by!
Sadly, that is all I have for you today. If you are ready to start running… go for it!!!! Stay tuned for more running posts, there might even be something about a half marathon coming up…
Please let me know in the comments how your first run went!! I cant wait to hear how you liked it.
Until next time,
