This goes out to all the people who used to run, maybe in high school, or trained for a marathon or two, and then took a serious running hiatus. 

Taking very long breaks after some running accomplishment is an all too real experience for many runners, who struggle to get back into running shape after losing all their fitness.

I’ve taken three major running breaks, which made getting back into shape each time super tough. Here are some easy steps that made getting back into running a little less rough:

1. Go on Your First Run

It doesn’t matter if you only have old nasty shoes, or that you’ve had a super rough work week. Making the decision to actually start running is the hardest part, so go do it! Once you have a day scheduled for your first run back at it, don’t flake out and disappoint yourself.

2. Start Small

Run for 15 minutes, nice and slow, but the important part is to finish your total 15 minutes. Even if your legs hurt, and your pride is dwindling, just take the pace down nice and slow and finish that first run.

Gradually increase the amount of time you run by 5 minute intervals each week, or as you start to feel comfortable.

3. Set a Weekly Schedule

Once you get your first run in, set a schedule for 3-4 times a week. I like Monday, Wednesday, Friday, Sunday. But do whatever works for you. 

This is important, even if you are doing short little runs, getting used to a running schedule is a serious trick to getting back in shape.

Don’t get carried away. I have planned on starting by doing 6 days a week, and that burned me out after not running for a while. Take it easy, and try to have fun with your new fitness routine.

4. Be Patient

This is by far my biggest hurdle. Whenever I would start running again, I would immediately compare my performance to my previously In-Shape version of my self. That mentally is self defeating. I would start by trying to run too fast, to long, and too much all at once, without gradually working into it. I caused injuries, and also just got burnt out from hurting a lot and failing at meeting any goals. 

Start small, work your way back into it, and have fun with the process!

5. Set a Goal

After three weeks of having a consistent running routine, start thinking of an atainable goal. This would be something like a race, fun run, or mud run. Try to keep it at a 5k or 10k to be two months away.

Then, build up your running time to surpass the time it might take you to run that race. Stay at that total time of running, and slowly start increasing your pace each week. After two months of training, go get after that run that you signed up for!

The biggest hurdle in running to work is making the actual decision to run to work. That’s half the battle right there so we can call that step 1.

1. Set a Day to Run Commute.

Don’t flake on yourself. Mark this far in your calendar, set an alarm for earlier than you normally would, and go fulfill your wildest run commute dreams.

2. Map Out Your Run.

If you drive to work, the route may look very different when running. Check out google maps, and choose the walking option. See the most direct route, and adjust it as needed for neighborhoods that are more enjoyable to run through (without adding too much mileage).

3. Set a Time Goal.

This should be realistic. Based on your map mileage and hills, think about the average pace you can run, and estimate a total time. Be conservative with this estimate for the first commute. Then add 20% of that time to the total to make up for stop lights and other pauses.

For example, if you work 5 miles away, and you think 10 minutes per mile is reasonable, you would have a 50 minute estimated run time. Then, add 10 minutes ( 20% of 50) to your total. You should give yourself at least an hour to run to work.

You may want to plan on getting to work early to get changed into your work clothes.

4. Pack Your Running Pack

You have two options. You can either leave a bag with everything you need in it at work, so that you don’t have to bring stuff with you. Or, you can run with a small pack that has your work stuff in it.

In any case, make sure you have these things:

– small towel, deodorant, work clothes*, work shoes, phone/wallet/keys, reusable water bottle, lunch

* Make sure to include fresh socks and undies. Forgetting those will make your day sweaty and gross.

I like to bring some stuff to work ahead of time, and some stuff during my run. Most of my clothes and food I bring ahead of time, and I bring my water, phone, wallet, and keys with me.

5. Hygiene

The most frequent question I get from people is “aren’t you gross at work all day after running?”. The Answer is no. 

I plan out the hygiene situation. When I arrive, I bring my stuff to the bathroom. We have no shower at my office, which is the biggest challenge. I bring back a small towel, dampen it in the sink, and take a quick power shower. Remember, sweat is only gross if it has accumulated and dried on your body, so make sure to clean up right when you arrive. 

If you have a shower at work, your hygiene problems are solved! Just bring a towel and necessary shower stuff.

The trick here, is that the best running shoe will change from person to person. It’s all about the function, fit, and feel that match you the best.

Function –

Are you looking to run city streets, fire roads, or technical trails? Think about it, because the answer to this question will lead you to a genre of shoes to choose from. 

If you’re doing a mix of road and trail, and you want one pair to get through it all, then consider getting a less agressive trail shoe or a road show that with a slightly more varied and aggressive outsole. Obviously, compromises have their shortfalls, but you can definitely get away with an all-around shoe most of the time.

Fit –

This is big. You should get a shoe that gives you a bit of space around your toes (half inch or so). That may mean sizing up a bit to a larger size than you’re used to… that’s okay! Just make sure it gives you a little extra space around your toe box.

The shoe should not fit sloppily, however. Make sure the heel and arch fit nicely, and contour to your natural foot shape.

Feel –

Get a shoe that feels good when you take each step. This comes down to which type of shoe you want – minimal, high cushion, super light, etc. this is mostly personal preference, but take a serious look at what you’re using the shoe for. For example, if you are running a mile around your block each night, you may not need an ultra-cushioned feel, especially if you wanted a more minimalist experience. However, if you’re training for a 50k, you might want some more cushion for that mileage, and a barefoot-style shoe might not have the feel you want.

Like I said, it’s a personal preference thing, but try to logically match the type of activity to the type of shoe. You’ll have a way more fun.

Things to Know When Going Commando

Many runners choose to run on the wild side and forgo their undergarments.

Thinking their crazy? On the contrary, running without underwear is a favorite of many runners for these simple reasons:

• Easy, Breezy (and Beautiful?) – less garments can help you stay cool.
• Comfort – the right fitting shorts can be more comfortable than spandex style athletic underwear.
• Less maintenance – one less thing to wash after a run, since we have to wash our running shorts either way.

Finding the right shorts –
The biggest factor in determining if you will have a good time pursuing the noble endeavor of saying no to the undies, is your choice in shorts.

To comfortably fly free, especially for men, it is important to choose running shorts with supportive liner. This is the classic style running short, and are available at pretty much every run shop. So stop trying to rock your high school gym shorts with nothing underneath.

You should also pick some with seems that are designed with comfort in mind. Remember, without underwear there is nothing separating your thighs from the harsh realities of rough seems.

Remember, finding the right feel and fit is a learning process. Don’t pull the trigger on several pairs all at once without knowing that they’ll work well for you.

If underwear seems to be more your style, be sure to check out our post on rocking undies.

Should You Run With Underwear?

For someone getting into running for the first time, this is a very common question.

You’ll hear runners on both sides of the discussion passionately defending their decisions to rock undies, or go commando.

Here are some things to know about when considering running with underwear:

No Cotton –

If you are thinking about running in underwear, please do yourself a favor and avoid cotton. Cotton fibers hold on to moisture really well, which means you’ll have serious potential for some chafed nether regions.

There are plenty of companies that sell athletic underwear. Find some that are mostly made of synthetic fibers, designed to wick the moisture away, keeping you cool and dry.

Find the right fit –

Quit running in the boxers you got in a 8-pack for your birthday. Go with a pair that are very form-fitted – think spandex style. This will stop the undies from moving and rubbing, preventing chafing. If you are between sizes, it’s best to go a a bit smaller. They should not constrict, but they should definitely not feel loose. These may be pricier than you average briefs, but you’ll be happy to not need chafe cream after every run.

Some possible Pros of running with undies:

• The right fit and material can help with chafing issues.
• Easy covering when short shorts are just too short.

Potential Cons:

• Can be uncomfortable (with poor fit)
• More fabric to wear and wash

Some of my favorite underwear for running come from the Nike Pro Combat line.

Opting out of undies –

You can also choose to not wear undies during you runs. For more on that, check out our post on going commando.