How to start running again

Have you stopped running for a few months or even years? Whether it’s after a forced break or you’re just getting into running because you want to get back into shape, you’ll be fit sooner than you think. Returning to running after weeks, months or even years away can feel challenging. The key is to rebuild gradually, follow a realistic training plan and allow your body time to adapt. With the right approach, many people can comfortably work towards running 5km again within a few months. This page includes a structured 8-week program, training tips, and injury prevention advice to motivate your running routine!

While following the 2-month program, it‘s easy to get impatient, but patience is the key to preventing injuries. Don‘t try to run more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. It’s important not to feel pressured to progress faster than you‘re able to. Repeat a week if you need to and move ahead only when you feel you‘re ready. Listen to your body and you’ll be fine.

Stay Motivated

• Runnin partner
• Running group
• Setting realistic goals

Start Slowly

• Focus on consistency
• Avoid comparing yourself to others
• Take your time and focus on going farther, not faster to ensure you don’t cause yourself any joint or muscle injury.

Train, Don't Strain

• Walk-run method
• Easy conversational pace

Week	Days a week	Sport
1	2 to 3	Take it easy! Run at an easy pace, not more than 1km or 15-30 minutes, depending on your fitness. You can alternate easy running and walking – switch every two to five minutes, if you like. See whether you can increase by the end of the week. Overdoing it at the beginning would be a bad idea, as your body will feel sore and you will be demotivated.
2	3	Build up slowly. Alternating between running and walking is the way to go.
3	3	Run not more than 2km or 30-45 minutes at an easy jogging pace. If you notice any physical strains in the third week, stick to a non-impact workout or walking only.
4	4	Run 2 km. See whether you can speed up your pace for one day at least, then return to easy jogging for the other days.
5	4	Run 3 km or 40-60 minutes. Easy pace!
6	5	Begin with 3 km, then try 60-70 minutes by the end of the week.
7	3 to 2	Run 3 km. The time during this phase depends very much on your progress, but your aim should be to run 5km or 60-70 minutes by the end of the week. Run 4km.
8	3 to 2	Run 4km. Run 5km.

To help prevent running injuries, warm up with an easy 5-10 minute jog before stretching, and stretch your calves after your run. Wear properly fitted running shoes and replace them regularly, especially if you need extra support or orthotics. Maintain good running posture, avoid over-striding, and keep a comfortable, natural stride.

If you've missed training, been sick, or are returning from injury, ease back into running gradually and use supportive braces if needed. Don't be afraid to include walking in your routine, especially when rebuilding fitness or tackling longer runs. Finally, carry your phone for safety and consider using a fitness app to track your progress and performance.

While running can sometimes lead to minor injuries, most can be prevented with proper preparation, sensible training progression and the right gear. Strengthening key running muscles and protecting vulnerable areas, such as your knees and ankles, can help improve endurance and reduce injury risk. If you need extra support, consider using products from the Elastoplast range.

All runners have to deal with occasional aches and pains. If you experience mild aches and pains and a serious injury can be ruled out, follow the tried and tested RICER protocol:

1. Rest
   Stop activity immediately to prevent further damage. Avoid putting weight on the injured area and keep movement minimal. Resting early reduces strain and speeds recovery.
   
   
2. Ice
   Apply a cold pack (e.g., hot/cold pack) wrapped in a towel for 20 minutes every 2 hours during the first 48 hours. Ice helps reduce pain, swelling, and bleeding.
   Tip: Never apply ice directly to skin. Take extra care with children or those with circulatory issues.
   
   
3. Compression
   Use a compression bandage to limit swelling.
   Apply on clean, dry skin using a spiral technique, overlapping by half to two-thirds.
   For joints (i.e. knee or ankle), use a figure-8 method[CG3.1].
   Do not stretch the last 10 cm of the bandage.
   Tip: Check circulation regularly. Fingers or toes should not feel cold, numb, or turn blue.
   
   
4. Elevation
   Raise the injured area above heart level to reduce swelling and bleeding.
   Tip: Use pillows for comfort and support during elevation in RICER first aid.
   
   
5. Referral
   Seek professional care from a doctor or physiotherapist for accurate diagnosis and treatment. Referral ensures proper recovery and prevents complications. Don’t delay professional help for serious injuries.