How to Start Running Again – Getting back into running can be daunting. Read Elastoplast's tips on setting a routine, getting back into training and a program to follow.

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 – no matter what your age.

You should ease back into running gradually – the best way is by combining walking and jogging. The idea is to get you back into running shape, which means running 5km on a regular basis in just two months.

BE PATIENT - AND DON‘T PUSH YOUR LIMITS

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.

Be motivated. 

Even if you are sticking to a program such as this one, it’s completely normal to go through some periods where you’d really rather give up... and you’ll surely find plenty of excuses to do so. A good trick is to team up with a running partner or group. When you know that other people are counting on you to be there, you‘re more likely to stick to your training schedule. On top of that, the social interaction and competition that comes from training with others will boost your motivation.

Start slow. 

A classic beginner's mistake is to worry that they‘re not improving fast enough. Don’t pressure yourself. And don‘t compare yourself to others. Each runner gets into shape according to their own body‘s schedule. 

All running paces will give you the health benefits you're looking for – and it‘s all about building up your routine gradually and steadily. So take your time and focus on going farther, not faster to ensure you don’t cause yourself any joint or muscle injury.

Train, not strain. If you feel out of breath or sick to your stomach, you‘re running too fast – a mistake made by perhaps 99% of beginners or people who re-enter running. Don’t think that running is about having to go more than one kilometre at a time, and at a good pace. Don't sweat. It’s more important to slow down and take more walking breaks. This will also make your breathlessness and nausea disappear. 

Remember: running should be a relaxed activity. And, yes, to begin running includes a lot of walking. That‘s fine.

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 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 2	Run 4km. Run 5km.

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 prescription: rest, ice, compression, elevation, referral. Try the convenient Elastoplast Cold Spray, which offers instant cooling anywhere, anytime. Don‘t overuse pain medication and anti-inflammatories, and see your doctor if the pain persists.

Start slow. 

A classic beginner's mistake is to worry that they‘re not improving fast enough. Don’t pressure yourself. And don‘t compare yourself to others. Each runner gets into shape according to their own body‘s schedule. 

All running paces will give you the health benefits you're looking for – and it‘s all about building up your routine gradually and steadily. So take your time and focus on going farther, not faster to ensure you don’t cause yourself any joint or muscle injury.

The overall benefits of running outweigh the risks, even when you start in your fifties or later. Better function, fitness and overall health are the rewards for getting out of bed early every morning – as well as fewer disabilities.

Having problems with your knee? Protect your knee with a protective brace or tape to keep up your running. Elastoplast is an expert in the field and makes several different braces and strapping tapes for every need.

 

These braces and tape support and add stability to your knee and assist the overall coordination of muscles, tendons and ligaments around the joint. This applies to the recovery phase after injury, and to cases of chronic instability. Some joints need the support of a brace if muscles are weakened or not strong enough to cope with the exercise, which you will notice by muscle fatigue setting in before the end of your activity.