Back on Track: 5 Tips to Help You Return to Running After a Break

Running is one of the most accessible and rewarding forms of exercise, but returning after a break can feel intimidating, especially if you've had time off due to injury, illness, or just a busy life. The good news is, with the right approach, you can get back to running safely, confidently, and even enjoy it more than before.

1. Ease in with Walk-Run Intervals

One of the best ways to avoid injury when restarting running is to alternate between walking and running. Start with something like 1 minute running followed by 2 minutes walking, and repeat for 15–20 minutes. Gradually increase your running intervals as your fitness improves.

This method reduces the load on your joints and muscles while still rebuilding your cardiovascular endurance.

2. Focus on Form, Not Pace

When coming back, it’s tempting to compare yourself to where you used to be. Instead, prioritise good technique, run tall with relaxed shoulders, soft steps, and a steady breath. Your pace will return naturally over time.

Proper form reduces your risk of injury and makes running feel more comfortable and efficient.

3. Update Your Footwear

If it’s been a while since your last run, check your shoes. Worn-down soles or lack of arch support can lead to pain or injury. A quality pair of running shoes suited to your gait and foot shape makes a big difference.

Need help choosing? Our team can connect you with local providers for running shoe assessments.

4. Support Your Running with Strength Work

Runners need more than just cardio. Incorporating exercises like squats, glute bridges, calf raises, and core work helps prevent overuse injuries and improves your running economy.

Even 15 minutes of strength training twice a week can greatly enhance your performance and reduce pain.

5. Listen to Your Body and Celebrate Progress

A little post-run soreness is normal, but sharp pain or persistent fatigue is a sign to ease up. Your return to running doesn’t have to be fast, consistency is what matters most.

Celebrate the wins: whether it’s finishing your first 10-minute jog or just getting out the door. You’re moving forward!

👉 Ready to get back into running? At Innovate, we create personalised return-to-run programs to help you progress safely and confidently.