Quit running for a year and want to get back?
Posted on Sep 21, 2009 with Comments 2
Question from Rebecca
I quit running for a year due to school work commitments, I really regretted doing it as I was actually quit a decent runner and I’m disappointed in myself that I never listenend to people at the time. Basically I was wondering how long would it take me to gain full fitness back if I trained hard? Please answer I really want to know
I used to run 6days a week around 50k so I’m sure I can manage a mile, thanks anyway
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I quit running for a year due to school work commitments, I really regretted doing it as I was actually quit a decent runner and I’m disappointed in myself that I never listenend to people at the time. Basically I was wondering how long would it take me to gain full fitness back if I trained hard? Please answer I really want to know
I used to run 6days a week around 50k so I’m sure I can manage a mile, thanks anyway
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Filed Under: Running Fitness Q & A
Set realistic expectations. Depending on your fitness level, it can take weeks before you’re able to run your goal distance without stopping or walking. That’s okay! You will get there with the right attitude and determination.
Start with a jog. Try jogging around a couple blocks in your neighborhood (.25 to .5 miles on a treadmill) or, if you’re feeling a little more ambitious, aim for a mile. If at all possible, keep with a jog for the whole distance – no matter how slow. If you absolutely must, walk a few steps to catch your breath, then pick right back up again with a jog. Cool down with a walk, followed by stretching.
In order to keep up your endurance, try to run at least 3 or 4 times per week. (But no more than 6 times – be sure to rest one day per week.) Once you’re able to complete the distance above without slowing down or stopping, start adding on distance. Try adding on .25 to .5 miles per week until you reach your goal distance.
Once you’re comfortable running distance, you can work on upping your speed. Start at a nice, easy pace and throw in intervals where you speed up your pace for a short distance, then return to your original easy pace. For example, warm-up for 10 minutes at an easy pace, run harder for 30 seconds to one minute, then return to your original pace for two to three minutes to recover. Repeat as many times as you can during your run. (You can also measure in distance if you want: warm up for one mile, speed up for .25 miles, return to original pace for .5 miles, etc.)
This step is not mandatory, of course, but after following the above regimen for a couple months, and if you’re feeling competitive, register for a 5K (a little over 3 miles)! Completing an official race is a great goal to strive for, plus will give you a time to try to beat next time you run. There are typically registration fees to enter the race, but most are set up to benefit a local charity or non-profit, so you’ll be helping out a good cause while you run.
Even if you don’t want to race, you will now be in good enough condition (or well on your way there) to run distances at a steady pace and feel proud of your achievement. Remember when you could barely jog around the block?
In addition to Paul’s answer:
Don’t push too hard too soon. A big problem for people who take extended breaks is that while their body has deteriorated, their mind hasn’t. You’ve got to retrain your mind just as much as your body, its hard for your subconscious to accept the fact that you can’t run the same pace and distance today that you did on your last run.
Just ease yourself back into things, and work slowly towards the same running schedule you were doing before. It’ll probably take much less than the year you took off to get back your fitness.