5 Tips to Get Back into Running.

Now that Winter is slowly trailing behind us, running has become an enjoyable outdoor sport again.

At least for me.

I’ve been spending my cold, dark, wintery months and running sessions on a measly treadmill in my shoebox gym for some time now, and I’ve been itching to get back outside and burn some rubber (shoe rubber, of course).

Now that the clocks have sprung forward, the weather is getting warmer, and the sun is setting later, I’ve finally been able to hit the pavement full stride again.

Let me tell you, running outside has been much different than running monotonously on a treadmill.

The hills are “hillier” and the pace seems harder… but this excites me.

It gives me something to improve on and work towards.

Here are 5 things I’m currently doing to get back into running outside.

1. Start Slow

Be careful Speedy Gonzales…

With anything you do, be careful not to start out too hot.

If it’s been a while since you last ran outside, or even ran at all, then it’s incredibly important to start slow and keep the mileage to a minimum.

Once the cobwebs are dusted off and the fitness level is back to speed, then the miles can gradually increase.

Personally, the winter months took a toll on my endurance fitness. I only managed one treadmill run a week and prioritized weight training instead to increase strength and hypertrophy while the wintery elements mingled outside.

So because of this, I’m treating my running as if I’m starting fresh. Clean slate.

TIP: Stick to increasing your mileage by no more than 10% each week. For example, if you run 10 miles one week, then don’t exceed 11 miles the following week.

However, it’s important to listen to your body. If you are feeling particularly tired one week then don’t worry about keeping the mileage the same, or you may even decrease it slightly.

You may even try the following exercise for the first few weeks:

• Take it back to basics with a walk/run strategy. Try two minutes of gentle jogging, then one minute of walking for 1-2 miles.
• All the while, listen to your breath and determine where you are on a scale of 1-10 (with one being an easy, forever pace and 10 being an all-out effort).

At this point of running life right now, it’s not about “going hard or go home”. It’s about acknowledging the break you had and the runner you are right now.

If you don’t need to start at a walk/run level, try the FITT principle: frequency, intensity, time and type.

In practice that would look like this:

• 2-3 lower-frequency runs per week at a moderate intensity and of a shorter duration.
• Then, progressively increase the frequency, intensity, and duration to allow the body to re-adapt without overloading it.

2. Build a Habit

You may think you can muscle through the first few weeks or months of running, but motivation alone is not always enough.

Running needs to become a habit that eventually turns into a lifestyle. That goes for all things in life, really.

You need discipline.

One way to make this easier is by following a schedule.

Create or purchase a running program to keep yourself accountable.

Another way to make this easier is by allocating occasional, small rewards into your routine.

This can be as simple as watching Netflix while on the treadmill or treating yourself to an Epsom salt bath after a long trail run.

Small, healthy, rewards such as these can make a running habit that much easier to maintain over the long run.

Another way to set yourself up for success is by setting SMART Goals.

It’s important to realize and accept when coming back to running, that there is not a one-size-fits-all approach.

Setting goals that are specific, measurable, achievable, relevant, and time-bound, (SMART), is a great way to personalize your comeback.

To set up a SMART Goal, break down your goal by answering these questions.

• Specific - What will be accomplished? What actions will you take?
• Measurable - What data will measure the goal? How much? How well?
• Achievable - Is the goal doable? Do you have the necessary resources to accomplish this?
• Relevant - How does the goal align with broader goals? Why is the result important?
• Time-Bound - What’s the time frame for accomplishing this goal?

Setting realistic goals for myself has been a great way to not only be real with myself, but ensure that I’m always progressing forward.

Just because it’s a tiny step forward, doesn’t take away from the fact that you’re better than you were before you started.

3. Cross Train

What’s the point of starting to run if you’ll eventually get hurt and be out of the game again?

Structured strength training is a well-researched and excellent way to not only improve our athleticism, but it provides a way to prime our body for activity and decrease the risk of injury.

If you cross-train on the days when you are not running, you can increase endurance and build strength without over-stressing your joints and increasing your risk of injury.

What is cross-training? “Cross-training refers to any form of exercise other than running, such as hiking, walking, cycling, swimming, aqua jogging, rowing, rollerblading, cross-country skiing, lifting weights, yoga, Pilates, dancing, martial arts, boxing, and using elliptical trainers or stair steppers.”

To specifically focus on injury prevention while running, when strength training, I’ll prioritize exercises targeting key muscle groups like the quads, hamstrings, and calf muscles.

Strengthening these muscles can help reduce the risk of injury and improve running performance in the long run.

NOTE: If you have been cross-training during your running break, that should help you get back into running. Don’t give it up. Set up your exercise plan so it includes both.

4. Consider a Race

Once running outside has become part of your routine, then you may consider a race to train for.

This is currently what’s on my mind.

I’ve run a few 5Ks, but I’m hungry for more.

Having a race on the calendar is not only motivating, but it keeps you accountable because you know that in order to perform your best on race day, you need to train regularly and get your body ready for that event.

Another perspective to think about is if you participate in the sport simply for the joy of running (rather than racing), consider setting a different goal.

Perhaps there is an off-road trail that you'd like to overcome.

Or maybe you'd like to take a day trip to explore a new running route in a nearby town.

Setting any goal that inspires you can help you to stay motivated and keep your program on track.

5. Stay Positive

It can be hard to think about the fitness level you were previously at and it may even feel out of reach at this point.

But keep your chin up.

I will always preach (and constantly remind myself) to simply focus on the controllables that you can take action on, the positive steps that you are already taking, and build momentum from there.

As you set and reach milestones, you'll feel good about your progress and your confidence will increase.

Patience is key during this stage. You’re building.

There'll be plenty of time to train and work on beating your PRs.

My mindset is to simply enjoy running as I increase my fitness level gradually and safely.

If you do find yourself getting frustrated about your progress…

Find a running buddy to keep you company and accountable.

And most importantly, remind yourself to be grateful and happy to be able to run at all, even if it's not the same pace that you've run in the past.

In the end…

Seeing the sun shining for longer and the weather getting warmer is boosting my serotonin in itself.

But being able to run and enjoy the outdoors more often makes it that much sweeter.

Ultimately, these are the 5 things I’m currently managing while getting back to running anywhere other than the treadmill, right now, and I hope they’re good tips for your journey too.

Be well and Keep Pluggin.

Until Next Time, C.