How to get back to running!

[NotRunFor20yrs]

I have not run for about 3 months due to tendonitis in my foot. I'm getting to the point of thinking I can start running again in the new year. Just wondering how to get back into it. I had been running for several years before my injury and regularly ran 10km, and have done several HM. Would like some advice on how to restart again! Thank you

[mrrun Graduate10]

As awkward as it may seem, running again after a break is not that difficult. I had bad injuries (knee and ankle) that stopped me for months each time. Whatever could go wrong, did go wrong. I repeated C25K, went back to basics, re-wrote my running plans. Since then I've run the marathon and 50K distances, and still run every second day. 

I write blogs about my experiences and one such article is about starting after a long break. Check it out, hope it helps!

runmrrun.com/should-i-start...

[Lifebeginsat Graduate10]

Sorry to hear about your difficulties. I had a 9 month break due to my physical health and just decided to start from scratch as I'd become very unfit. Did C25K again, then did Ju ju'smagic plan again and am gradually building up to where I was before. I feel like some of the difficulty was building up my fitness again, but there was a psychological aspect too, which I feel both plans manage very well due to the gradual build up. The best bit was this time I knew it was possible ( as the first time I did these plans I had absolutely no belief in myself and questioned the efficacy of the plans). Good luck on your return to running. We're all cheering you on! 👏👏👏👏👏

[Pugwash Graduate10]

Not advice as such, but a reflection on how I returned to running a few weeks ago after a two year lay off due to a recurring Achilles problem.

Going to a Sports Therapist gave me a lot more confidence - I had deep tissue massage (Ouchy! Ouchy!) and it included working on my plantar tendon.

I started with a promise to myself to do max 2km running/walking ('running' was really a very slow jog) x 2/week. I'm back doing Parkrun now (still a work on progress😀) and it has done my spirits the world of good. So I'd say, start slow, don't be too ambitious with targets and resist the temptation to quickly ramp it up. Most crucially, listen to your body - don't run through pain - stop immediately, rest, stretch and go again. Good luck!

[Oldfloss Administrator Graduate10]

If it were me...I would repeat C25K... many of us have done it, all of it, or some of it, including me...

It is a great way to ease back, slow, steady, no pressure, You know what is coming and there is no pressure. You can really enjoy it and focus on different aspects of your runs as you move back to the 30 minute runs.