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!