Getting Back to Running After Summer: Our Tips for a Successful Return to Training

Find the right coach for your return

After a shorter or longer break from running, it is important to follow a few guidelines to make your comeback effective and avoid injury. When you stop for several weeks, your body regenerates and recovers, but it still needs a gradual return and progressive reloading. It can be hard to know whether you are doing things properly if you have limited running experience. Working with a coach or following a training plan is recommended when you return. There are plenty of coaching options to help you improve as a runner, each with its own pros and cons. Whether you choose a private coach, an athletics club, a running group or a coaching app, you can follow a complete programme that lets you get back to running with confidence. Our article on the different coaching options for running may help you choose the right coach.

Follow a training plan

There are several good reasons to follow a training plan when you decide to start training again. First and foremost, it helps limit the risk of injury and gives you a gradual way back. Everyone responds differently after a break. Some runners need a little more time to regain their previous level. A training plan lets you progress at your own pace, according to how you feel. So choose a personalised coaching option that gives you a programme suited to your profile. Do not ignore the signals your body is sending you.

A training plan will also help you stay motivated by bringing structure and consistency to your return. That is particularly useful at a time when motivation can fluctuate quickly. Finally, following a plan allows you to keep improving as a runner while working towards your goal, whether it is time-based or not. Varied sessions can build your aerobic base, strengthen your mindset and improve your maximal aerobic speed (MAS).

Run easy for a stronger comeback

It bears repeating: to run fast, you have to run slow, especially when coming back from a break. Your easy aerobic pace will undoubtedly be your best ally during this return to running. Easy aerobic running means a comfortable pace that you can hold for several hours. You should be able to maintain a conversation while running at this pace.

For runners using a heart-rate monitor, easy aerobic running represents around 60% of your maximum heart rate. Put simply, it is your easy-run pace. So why run easy when you are getting back into training? Quite simply because your body needs to readjust to exertion. Training load must build progressively, and jumping straight into intervals will not make your comeback any more effective. Easy running gives you a solid base, helps you burn fat and develops your cardiovascular system before you bring intensity back in. It is also a comfortable pace that lets you return without pushing into the red, helping you hold on to your motivation. It is the perfect opportunity to share a few runs with friends.

✓ Our advice: do not hesitate to leave your GPS watch at home so you do not become too focused on your pace.

Cross-training is a genuinely smart move

With the focus still on a gradual, well-managed increase in training load, cross-training is a genuinely effective option. In practical terms, cross-training means combining running with one or more sports such as cycling, hiking or swimming. In September, the days are still pleasant enough to get out on the bike or hit the trails. Varying your activities keeps boredom at bay, works different muscle groups and maintains your cardiovascular development. There are plenty of reasons to add new sports to your return-to-training routine.

A few tips to stay motivated

After a break, the desire to run is often still there, but motivation can quickly fade when you realise your fitness has slipped a little. Because staying motivated when you return to sport is not always easy, here are a few tips to keep your motivation high.

➜ Set a goal

By setting yourself a goal, you give your motivation something to hold on to. Why am I getting back into running? Preparing for a race? Losing weight? Getting fit again? Beating a personal best? Ask yourself the question before you start running again. It will give you a clear goal, help you adapt your return-to-training plan and keep you motivated until you reach it. You will then be able to take pride in how far you have come.

➜ Get your friends involved or join a running group

As the saying goes, “the more, the merrier.” Why not get your friends together for group runs? Easy runs are more enjoyable, and you can share some good times along the way. You could also join a running group or athletics club. Joining a group helps you build connections with fellow runners, share training sessions and keep your motivation high.

➜ Vary your training

To limit the monotony that can itself lead to a drop in motivation, we recommend varying your training. You can do this by adding other activities such as cycling, swimming, hiking or trail running, or by varying the types of sessions you do (easy running, hill work, intervals, strength training, and so on). During the first few weeks of your return, focus on cross-training. Then, when your body is ready, you can start adding harder sessions.

With these tips, you have everything you need to get back to running effectively after summer. Remember that every runner responds differently, and that listening to your body is essential for avoiding injury. A gradual return is far better than a comeback cut short.