RunPackGuides · 4 min read
Getting back into running (with a little help from friends)
Coming back to running after a break: start lower than you think, rebuild the habit before the distance, and use friends to make it stick this time.
Whether it was a busy year, a new baby, an injury or just life, coming back to running feels harder than starting. You remember how it used to feel. The good news: a habit you had once is easier to rebuild, especially with company.
Start lower than you think
Your first runs back should feel easy, even too easy. Shorter and slower than your old runs, with walking breaks if you want them. Build up over a few weeks rather than going straight back to your old long run.
Rebuild the habit before the distance
Three short runs a week do more for getting back than one big one. Pick fixed days and protect them. The distance comes back once the routine does.
Don’t chase your old times
Comparing with your old self is the fastest way to give up. Compare with last week instead.
Bring in friends
- A running buddy who expects you on Saturday. See finding a running buddy.
- A small crew where everyone shares their runs, so a week off gets noticed in a friendly way.
- A target set from your current running, not your old running. That’s how a fair weekly challenge works.
Listen to how you feel
Some mornings you’ll feel ready, some you won’t. A quick check on sleep, energy and soreness helps you decide whether to go easy. If you stopped because of an injury or illness, follow the advice of a doctor or physio on when and how to return.
How RunPack helps
RunPack records runs with your iPhone (no watch needed), shares them with a private crew of friends, and gives you a 10-second morning check-in that suggests how hard to go. Free for up to 4 people. See how a crew works.