If You’re Coming Back to Running After a Long Break
Maybe you ran track back in high school. Maybe you used to jog before work or during weekends. But then life got busy — or messy — and now it’s been months, maybe even years, since your last real run.
First off — welcome back. Seriously. I know it’s not easy. Your brain still remembers those old paces and long runs, but your body? It’s starting from scratch. I’ve been there.
After a brutal IT band injury, I had to take almost a full year off. The comeback? Humbling as hell. I remember thinking, “Five miles used to be my warm-up,” and yet here I was gasping through a slow 2-miler. My ego hated it, but I knew the only way back was one careful step at a time.
If you’ve stayed active in other ways — say biking, yoga, strength work — you’ve got a leg up. But don’t get cocky. Your heart and lungs might be in decent shape, but your legs? Your tendons? They need to be reconditioned like you’re brand new again. So go easy.
Where to Start
If you’re returning, aim for 8 to 12 miles a week spread over 3 to 4 days. Something like three runs of 3–4 miles each.
If you’re feeling strong and you’ve got a running background, go for four days. But keep the pace easy. Your job right now isn’t speed or distance — it’s rebuilding the habit.
When I came back, I started with three easy 3-mile runs a week. Just under 10 miles total. I had to constantly fight the urge to compare those runs to what I “used to do.” I’d catch myself thinking, “David, you’ve run marathons before,” and I’d have to remind myself: “Yeah, but that was last year. This 3-miler? This is the win today.”
Pro tip: Stop comparing yourself to your peak self. Compare yourself to yesterday’s you. The only thing that matters is progress — no matter how small.
After a few weeks at ~9–10 miles, I slowly bumped things up. Two months in, I was hitting 15 miles a week. That felt good. Because I wasn’t totally out of shape — thanks to cross-training — my comeback was faster than when I first started running. Yours might be, too.
That said, even if your lungs are ready, your joints might not be. Respect that.
How to Increase Mileage
Stick with the 10% rule. If you’re running 10 miles one week, next week should be around 11, tops.
And you can add a 4th run earlier if you feel solid — but keep it short. Like 2–3 miles just to spread the load. Sometimes adding frequency is easier on the body than stretching every run longer.
And always — always — take at least 1 or 2 full rest days. That’s when your body does the real rebuilding.
Watch for Warning Signs
Old injuries love to whisper, “Hey, I’m still here.” Listen when they do.
If that Achilles or knee starts acting up, don’t be a hero. I once ignored some early warning signs and ended up delaying my return by almost a month. Lesson learned: back off when your body tells you to. Pride has no place in a comeback. Patience does.
One of my favorite quotes from a fellow runner on Reddit:
“Listen to your body when it says ‘too much.’”
The Good News
Comeback runners often improve fast at first. That muscle memory is no joke. Within a few weeks, you might feel like your old self again. But be careful — it’s easy to get cocky.
I did. After a few good runs, I felt invincible… right up until a hot 4-miler knocked me flat. Running’s good like that — it keeps you honest.
Coach tip: Try ditching the mileage for a bit. Run for time instead. Go out for 30 minutes and don’t even check the distance. Trust me — it saves you from that, “Why did I only do 3.5 miles? I used to hit 4 easy!” mindset. Celebrate the effort. The movement. The fact that you’re running again.
I still remember a Sunday morning run about a month into my comeback. Slow 5 miles along Bali’s coastline. I finished with the goofiest grin on my face. Not because it was fast — but because I felt like a runner again. No stats. No pressure. Just me, the road, and that quiet joy.
Bottom Line for Returning Runners
- Start with 8–12 miles per week
- Run 3 to 4 days a week
- Increase slowly — no more than 10% a week
- Respect old injuries
- Don’t compare yourself to your fittest self — compare to yesterday’s
- Celebrate the fact that you’re back
The speed? The endurance? That all comes back with time. Show up. Stay patient. You’ve already won the hardest part — getting started again.
Oh, and one last thing — if you’re coming back from injury, make sure you’ve fixed the cause. That might mean switching shoes, adding strength work, or finally doing those rehab exercises you skipped. If you need help on that front, check out the rehab and injury prevention resources I’ve put together.
Coming Back After a Long Break? Read This First
So, you used to run — maybe back in high school, maybe just on and off over the years. But then life happened. Work. Kids. Injuries. Laziness. Doesn’t matter.
You’re here now, thinking about getting back out there. First of all — welcome back. Seriously. You’re not starting from scratch, but your body might feel like it is.
I’ve been in your shoes. A few years ago, I had to take nearly a year off thanks to a stubborn IT band injury. When I finally laced up again, I figured I’d cruise through a few miles like the old days. Nope. Two slow miles and I was gasping. Humbling doesn’t even begin to describe it.
I remember thinking, “Did I seriously used to knock out five miles before breakfast?” It messes with your head.
Here’s the deal: your mind remembers your old pace, but your legs? They need to be reintroduced to the grind.
If you’ve stayed active — maybe some cycling, yoga, lifting weights — that’ll help. But you’re still basically a beginner in running terms. So be kind to your body. It’s not weak — it’s just not used to this impact anymore.
Where to Start: Mileage for Returners
A solid starting point: 8 to 12 miles per week, spread across 3 to 4 days. That could look like three runs of 3–4 miles each.
If you’re feeling good and have a solid fitness base, you can try adding a 4th run — but make sure it’s easy effort.
When I came back, I stuck with three short runs per week, about 3 miles each. That’s around 9 miles total, and honestly, that was plenty.
And here’s the mental trap I had to avoid: comparing myself to my old self. I’d catch myself thinking, “David, you ran a marathon not long ago — why does 3 miles feel so hard?” But that mindset? It’s poison.
Here’s what worked instead: I stopped comparing to past performances and focused on progress from the day before. I’d tell myself, “Today’s 3-miler is part of the climb back. It’s not a race — it’s a rebuild.”
Building Back Up Without Breaking Down
After a couple of consistent weeks at ~9–10 miles, I nudged the volume up — 12 miles, then 15 miles per week. Took about 8 weeks.
And because I’d been doing other cardio, my engine was okay. But I had to keep reminding myself: lungs and heart bounce back faster than tendons and joints.
Stick with the 10% rule when increasing mileage, but feel free to add a short 4th run earlier — say, in week 3 — if everything feels solid.
For example: instead of jumping from 3-milers to 5-milers, just toss in a chill 2-miler to spread out the load. That’s often easier on your body than pushing the long runs too soon.
And never skip rest days. At least 1–2 a week, minimum. That’s when your body gets stronger.
Warning Signs & the Ego Trap
If anything starts to feel off — old injuries talking back, new tightness creeping in — don’t play hero. Ice it, rest it, back off.
I learned this the hard way. Ignored a twinge in my knee early in my comeback, and boom — two weeks down the drain. All because I thought I “should be able” to handle more.
Spoiler: there are no medals for pushing through pain during a comeback.
As someone on Reddit once put it: “Listen to your body when it says ‘too much!’” Solid advice. Comebacks demand patience, not pride.
A Quick Win: Muscle Memory Magic
Here’s the good news — returning runners often improve quickly, especially in those first 4–6 weeks. Your body remembers. That’s muscle memory kicking in.
Just don’t let early gains fool you into ramping up too fast. I made that mistake too — felt great at week 4, added distance too soon, and a hot, humid 4-miler wiped me out. Running has a funny way of keeping your ego in check.