Now, I keep up with running during winter, but I know for many of you winter is a time to work on other indoor fitness pursuits. With spring just around the corner, it's time to start getting those miles back in to get ready for the spring and summer racing season. Racing this time of year is one of my absolute favorite things about running.
5 Ways to Start Running Again After the Winter Break
1. Start off Slow
Think about it. You're outside, breathing fresh air and getting ready to take off for your first run in months. You are pumped and set off at your 5K pace from last fall. Your legs feel so fresh, you even pick up the pace. Just as quickly as you feel amazing, you bonk out with a cramp or lack of stamina. Even if you've stayed fit in "off season," running requires different muscles and lung capacity than other fitness activities. Unless you are Superman, you will most likely need to start off slower than you were running last fall. If you start your pace off a full minute slower than you remember running last, you are more likely to have a successful first run and not bonk out. Remember, the first time out is all about building some muscle memory and confidence back.
2. Consider Walk Intervals
3. Don't Slack Off on Warm-up and Cool-downs
4. Sign Up For an Adventure Race
5. Join a Training Group or Recruit Friends
If you need extra motivation to get running again, start by joining a training group or recruiting friends. Local running stores have running groups for all shapes and abilities. Running with friends is the best motivation you can have.
I’m linking this post Running Coaches Corner, Thinking Out Loud Thursday, Jill Conyers for Fitness Friday and FitLinkup and Annmarie for Wild Workout Wednesday.
Your turn!
Check out the Ninja Challenge's obstacles and let me know which one would be the hardest for you.
Have you ever done an obstacle race?
Cindy says
Hello Julie, Running in spring, the feeling is so good. The tips are refreshing. Adventure race sounds good.
JulieWunder says
Thanks Cindy! It's a great race!
Sue @ This Mama Runs for Cupcakes says
You will never see me run an obstacle race, lol. I'm such a clutz I would totally injure myself. Looks like fun for those that like them though!
JulieWunder says
Haha! I understand 🙂
Debbie Denny says
Easing back into running is smart.You have some good advice for runners.
JulieWunder says
Thank you Debbie! Great to see you here today.
CourtneyLynne says
These are some great tips! It's always so hard to get back into working out after a break!
JulieWunder says
It is! It's nice to ease into it or sign up for something fun like the Ninja Challenge.
Allison Barrett Carter says
I love so much about this post Julie! I need the tips right now, they are so timely, and I had no idea the ninja run existed. Thanks for this!
JulieWunder says
Thanks Allison! It sounds like a fun race.
Janelle @ Run With No Regrets says
It's important to not rush into running after a break, and you've explained it so well! Run/walk intervals are a great way to ease back into everything. I've never done the Ninja challenge, it sounds fun! I love all the varieties of fitness events that are out there, but I need to work on my pull ups!
JulieWunder says
Me too! Upper body strength is not my best fitness attribute 🙂 To much running -- haha!
Jen says
I So should have listened to tip #1. About 2 weeks ago, I decided go on a run. I hadn't run more than 1.5 miles in months...months! So I was feeling good and decided to run 3. My calves were screaming for DAYS!
JulieWunder says
Oh noooo!! I've learned the hard way so many times too. 🙂 Hope those calves are feeling better.
Liz says
I've looked at that Ninja Challenge race for a couple years now, maybe this year I'll have to sign up!
JulieWunder says
You should! It looks like a blast! Don't forget about my coupon code.
Rachel says
Great tips. I've been enjoying more outside runs lately. I'm tired of the treadmill. The Ninja race looks fun, but May is super busy with end of school preparations.
JulieWunder says
It is! It's such a pretty time to race though-- weather is usually perfect! Great to see you here today.
Hollie says
This is a great post and definitely useful for a lot of people. I always pick mini goals to get myself to each race. I find having those smaller races to look forward too, help me feel more confident as I come back into shape.
JulieWunder says
Thanks Hollie! Mini goals is a great tip too.
Liz Mays says
Adding some fun events into things would really help regenerate some enthusiasm for moving! Great idea!
JulieWunder says
Thanks Liz!
Autumn @AutumnPTW says
Great tips! I cant wait to get outside, Im definatly getting spring fever. The ninja race looks like a blast! Thanks for sharing
JulieWunder says
Thanks Autumn! I totally agree.
Wendy@Taking the Long Way Home says
That ninja run looks hard! I've never done an adventure race. I'm so afraid of hurting myself. Heck, I get hurt just running a regular race..
JulieWunder says
Haha! I feel ya! I'm sure training properly for something like this would help though! It looks like fun!
lacey@fairytalesandfitness says
That Ninja obstacle race sound fun. It'd break up the running a bit. I have never ran one of thoze. I just finally ran outside for the first time in awhile. I ended up doing 13. It was just too beutiful not to. Now we are suppose to get snow again this wkend! Yuck!
JulieWunder says
Ugh! It's cold here again too but we're expecting 60s next week. The end is in sight!
Sonali- The Foodie Physician says
Thanks for the great tips! Now that I live in Florida, I'm definitely a little spoiled because I don't have to go through the harsh winters anymore, but I still find it hard to motivate at times. I especially like your tip about running with friends (or husband, in my case)- it's a huge motivating factor!
JulieWunder says
I miss Florida... especially in the winter! It's nice to have that motivation.
Caroline says
I don't run but I'd love to start. Those are great tips, not sure I'm ready for a race like this one but I'll get to it eventually.
JulieWunder says
Thanks Caroline! Everyone has to start somewhere!
Michele says
Run--me--no, my friends don't either. As for an obstacle course my old body is not in very good shape anymore although the Ninja Race does sound like a fun time will be had by all.
JulieWunder says
It will be a blast!
Jaime says
I know I won't be in running shape (or cleared for running) until June, so I'm sad to miss out on this! I haven't done an obstacle race before, but it's definitely something I want to try one day.
JulieWunder says
Wouldn't it be fun! Maybe a comeback race for next spring together?! 🙂
Adriana says
This is great! It's finally starting to warm up again and yesterday was my first run since the fall, it felt great!
JulieWunder says
Don't you just love spring?!! So nice to see you here today!
Laura @ This Runner's Recipes says
Great tips! I think run/walk intervals are great for people switching back to outside from the treadmill or no running. Especially when the weather is windy as spring weather can be!
JulieWunder says
I totally agree. It's nice to ease into it. I've learned the hard, stubborn way.
Crystal Renaud says
Great post!! I too run throughout the winter, outside! But I know a lot of people who take it inside or take time off! Sharing!
JulieWunder says
Thanks for the support Crystal!
heather @fitncookies says
That race looks so fun! I wonder if it's around here. You have such great tips. The first one is so true, and so hard to be ok with. I know I like to think my speed is always the same outside as it was last year or on the treadmill, but it's definitely different!
JulieWunder says
I'm sure you will build it back pretty quickly. So happy it's finally warming up! My MIL said it was going to be mild up there next week too.
Nicole @ Fitful Focus says
Awesome tips! That Ninja race looks amazing!
JulieWunder says
Doesn't it? You would do awesome at it!
Stephanie says
I just started running and found these tips very helpful. After getting frustrated not being able to run far, I have incorporated the walk/run style and find it very helpful. Thanks for sharing.
JulieWunder says
That's great. It's a nice way to not get too frustrated and build your endurance. Best of luck!
Mary Beth Jackson says
Luckily I can run year round 🙂 So are you running that ninja race?
JulieWunder says
Ahhh!! I miss Florida (in the winter at least!) I'm not this year due to scheduling conflict, but I hope to one year!
Deborah @ Confessions of a mother runner says
Great tips! I was working on something similar for our running group mamas who were in hibernation.
JulieWunder says
Great minds think alike! Can't wait to see your version.
Susie @ SuzLyfe says
For me, it is just about going outside and feeling the sun on my face! And the fact that I haven't run in nearly 5 months...
JulieWunder says
Way too long! Hopefully you'll be back soon.
Ivanna says
These are all great ideas. That Ninja course sounds great.
JulieWunder says
Thanks Ivanna! Doesn't it sound like fun?
Dan Steadman says
never done an obstacle race, unless you count trail races....the swamp road would be the most difficult for me...I can't do that for one it's in Raleigh (4+ hours away) and two I will be away that weekend celebrating 15 years with my wife
JulieWunder says
Awww!! Congratulations!!
Annmarie says
Great tips, Julie! 🙂 Love the idea of doing something fun and joining a running group- those definitely help to get back into the swing of things after a running break!
JulieWunder says
I think it makes it more fun too and more likely that you'll stick with it.
Heather@hungryforbalance says
Great tips! I definitely think that starting slow is important if you haven't been in a while. That race does sound fun!
JulieWunder says
Doesn't it? I think it sounds like quite an adventure!
Robin Rue (@massholemommy) says
I have never been much of a runner myself, but I know a ton of people who LOVE it. My husband is one of them.
JulieWunder says
It's quite addictive-- as I'm sure you've seen with him.
Dannii @ Hungry Healthy Happy says
I took a bit of a running break over winter and I am just starting to get back in to it now. I am having to take some running breaks, but I will get back to where I was soon.
JulieWunder says
It comes back in a few weeks-- at least for me!
Blane Sherer says
Helpful suggestions.
Yep : spring is coming ( smile )
JulieWunder says
Yay! I'm so excited too!