HOW TO GET BACK INTO RUNNING AFTER A BREAK

2 Sep 2016

Videos Articles

ODLO 1

There’s no rush. If you have taken a break over the summer, moved to a new area or indulged a little too much on holiday, you should ease your system back into endurance running, gradually rebuilding your fitness levels. Taking time to adapt your way of running for fall and winter is essential in keeping your body safe, injury-free and productive.

One of the best things about running is that you can do it anywhere, anytime and free of charge. You can switch up your path whenever you begin to get bored and we have come up with five top tips to help you find your stride again:

1. Start slow

Before returning to running after an extended break, it is a good idea to try walking for at least 45 minutes without exerting yourself too much. This exercise starts to prepare your muscles, tendons and ligaments for the more taxing demands of running, as well as getting your body moving again and your heart rate going. Once you become comfortable with this level of exercise, you can begin to introduce interval training into your routine, alternating between periods of jogging and short sprints. This not only burns more calories but is also often more enjoyable than continuous, average-intensity running. Over time, you can then pick up your tempo, gradually pushing your body further until you have reached a comfortable, but more challenging pace.

2. Find a fellow runner

Getting back into running can be a daunting task, making it easier to avoid when you are doing it alone. Running clubs have become incredibly popular over the last few years and are a great way to get back into feeling confident with a group of likeminded people. If you have been injured or out of the game for a while, joining a local running community allows you to participate in regular training with the incentive of meeting new people and keeping fit. You’ll find that you are not alone, and many people are in the same position. This, in turn, allows you to share your experiences and running journey with others. Online forums are a great way to keep track of your progress as well as being alerted when running activities are taking place. On the other hand, if running in a pack doesn’t sound appealing to you, why not recruit a running buddy so you don’t have the pressure of keeping up with an entire group. Choose a person who is going to push you as well as making your run more enjoyable and sociable.

3. Explore new areas

Running the same streets and trails can become laborious. If you’ve taken a break from running, when you re-start you should investigate new places to run and if possible varying types of terrain. Mixing up your routes can reduce the risk of becoming bored and discouraged. Diversifying your routes increase the likelihood of new challenges, different sightings and contribute to a more positive overall running experience.

4. Track your mileage

The key to getting back into the swing of running is to schedule and stick to a regime. There is no point running once a month if you want to see improvement. Make sure you set aside time each week to get outside and start running. This will also prevent you from falling out of routine again. What’s more, track your mileage after you have run in order for you to have a visible log of how far and how long you have run for. This will boost your confidence as well as encouraging you to carry on.

5. Enjoy the journey!

Finally, and most importantly, run with a smile! Don’t be disheartened if you are not able to regain a pace you were previously capable of straightaway. Building up your endurance and fitness levels takes time and you cannot expect your speed to return instantly. Every few weeks, push your ability levels and use a mixture of fartlek and interval training to achieve your goals. Good luck and get running!

Here is our ideal outfit for fall running:

FOR WOMEN

Womens odlo

 

Evolution Warm Shirt

The Evolution Warm shirt is seam-free with integrated functional zones and an innovative high waist design in order to ensure a perfect fit during motion. Featuring perfect body climate regulations, the Evolution Warm shirt keeps you both warm and dry, perfect for the fall months. With a permanent antibacterial finish ‘effect by Odlo’, this technical design allows you to have comfortable body fit with excellent moisture management and stretchable material.

EBE Tights

On-trend reversible tights, keeping you covered in the fall months whilst having excellent moisture management technology. The tights feature an elastic waistband for extra comfort and are able to be turned inside out depending on your mood. New designs are available this season.

Endurban Hoody

Casually stylish yet totally technical, the Endurban hoody does what an active midlayer needs to do best: create an effective layer of warmth that maximises moisture management and freedom of movement. Combining ultra comfortable seamless zones on the sleeves with a core-warming insulated spacer fabric, this tech-yet-casual hoody delivers the stylish performance edge you've been looking for.

FOR MEN

Mens Odlo

Evolution Warm Shirt

The Evolution Warm shirt is seam-free with integrated functional zones and an innovative high waist design in order to ensure a perfect fit during motion. Featuring perfect body climate regulations, the Evolution Warm shirt keeps you both warm and dry, perfect for the fall months. With a permanent antibacterial finish ‘effect by Odlo’, this technical design allows you to have comfortable body fit with excellent moisture management and stretchable material.

Endurban Pants

The perfect choice for cool weather running, our Endurban 2.0 running pants feature a winning combo of zoned insulation and ultra comfortable seamless construction. Body-mapped warmth and flex-zones help maximise moisture management and freedom of movement. Combining ultra stretch seamless zones on the calves while warming the thighs with insulated spacer fabric, these tech-yet-casual pants deliver the stylish performance edge you've been looking for.

Endurban Hoody

With its highly breathable spacer fabric and seamless construction, our Endurban hoody focuses on what an active midlayer needs to do best: create an effective layer of insulation that maximises moisture management and freedom of movement. Combining ultra comfortable seamless zones on the sleeves with a core-warming insulated spacer fabric, this tech-yet-casual hoody delivers the stylish performance edge you've need in a midlayer.

Pair this outfit with a gripping, sturdy pair of running trainers and you are ready to go!

#Odlo #SportsEngineers #OneStepAhead