Resuming running after a long break, whether due to pregnancy, injury, or simply a lack of time, can be a challenge, but it is also a great opportunity to reconnect with one’s body and reconnect with an activity that provides many benefits. At Coureur du Dimanche, we accompany you in this smooth resumption. Discover our 5 tips to return to running safely and securely.
1. Start Slowly and Progress Gradually
After a prolonged break, it is essential to start slowly to avoid injuries. Your body needs time to readjust to the effort. Start with alternating walking-running sessions. For example, alternate 1 minute running with 2 minutes walking for 20 to 30 minutes. Over the weeks, gradually increase the running time and reduce that of walking.
Tip : Keep in mind that patience is key. It is preferable to gradually increase the intensity and duration of your sessions to allow your body to adapt without risk of injury.
2. Listen to your body
Your body sends you signals to let you know if it’s ready to run or needs more time to recover. If you experience pain, tension or excessive fatigue, take a day off or adjust your workout. Ignoring these signs can lead to injuries that will prolong your break time.
Tip : Do not hesitate to consult a healthcare professional, especially if you resume after an injury or pregnancy. They will be able to assess your physical condition and give you personalized advice.
3. Set Realistic Goals
Setting realistic goals is crucial to stay motivated. Start with simple goals, such as running 10-15 minutes non-stop or participating in a small local race. As you gain endurance and confidence, you will be able to aim for more ambitious goals.
Tip : Keep a running journal to track your progress. Noting your distances, sensations and improvements can be very motivating and will help you stay focused on your goals.
4. Adapt Your Equipment
After a prolonged break, your running equipment may no longer be suitable. Check the condition of your running shoes, as they can wear out even if they are not used frequently. Investing in a new pair of running shoes, suitable for your type of stride, is essential to prevent injuries.
Having a running outfit that we like and in which we feel good can also be a motivating factor.
Tip : At Coureur du Dimanche, we offer a range of technical clothing and eco-responsible for all seasons. Opt for clothing adapted to the weather of the new school year, such as breathable short-sleeved and long-sleeved T-shirts, comfortable leggings, or a water-repellent windproof jacket.
5. Be patient and positive
Resuming running after a long break can be frustrating, especially if you compare your current performance to that before the break. Be patient and indulgent with yourself and adopt a positive attitude. Regularity and perseverance are more important than the speed at which you progress.
Tip: Join a running group or find a running partner to share your progress and stay motivated. Running in a group can make the experience more enjoyable and encourage you to continue.
In summary, resuming running after a long break requires patience, determination and good preparation. By following these five tips, you can safely return to running and regain the pleasure of running.
About Coureur Du Dimanche
Coureur Du Dimanche is a committed French brand that designs technical, responsible and comfortable sportswear. Made locally from recycled materials, our products combine performance, comfort, originality and durability, to run differently, from bitumen to trails.
