Whether it’s been weeks, months, or even years, coming back to running after a break can feel intimidating. Maybe you’ve been out due to injury, pregnancy, burnout, or life simply getting in the way. Whatever your reason, it’s completely normal to feel nervous about how to start again – or worried that you’ve lost your fitness for good.

Here’s the truth: you can absolutely get back to where you were – and beyond. But rushing your return is where most women go wrong.

At Pretty Strong Coaching, we support women through all seasons of life – from postpartum recovery to bouncing back from injury – with plans that build you up slowly, safely, and sustainably.

Here’s how to return to running in a way that protects your body, builds confidence, and makes it something you look forward to again.

How Long Is a ‘Break’ From Running, Really?

There’s no one-size-fits-all definition, but a general rule of thumb is this:

2–6 weeks off - You'll lose a little sharpness and cardio fitness, but your muscular and neuromuscular systems will bounce back quickly.
6–12+ weeks off - You’ll need a structured rebuild of strength, endurance and running mechanics.

It doesn’t matter why you’ve taken time off – what matters is how you come back. Whether it's after illness, injury, pregnancy, or simply a mental break, your return deserves to be thoughtful and supported.

1. Start With Strength

One of the most common mistakes women make is jumping straight back into mileage. But running is a high-impact sport – and your body (especially your pelvic floor, hips, and core) needs to be ready to absorb that load.

Before you lace up again, start with strength training. Even just 2 weeks of focused work can help rebuild:

Glute and hamstring engagement
Core control and pelvic stability
Joint integrity and tendon strength

Recommended strength focus areas:

Glute bridges and hip thrusts
Lunges, step-ups and split squats
Core: dead bugs, side planks, bird-dogs
Calf raises and single-leg balance work

Add 2–3 sessions per week before or alongside your running return.

2. Walk Before You Run – Literally

The best way to return to running? Don’t run at all… at first.

Start by building in structured walk-run intervals to ease your body back into impact. These improve your running form, recondition your cardiovascular system, and help you avoid injury.

Sample return-to-run structure:

Week 1: 30 mins total – 1 min run, 2 min walk
Week 2: 30 mins total – 2 min run, 2 min walk
Week 3: 35 mins total – 3 min run, 1 min walk

Progress slowly – no more than 10% extra volume per week.

3. Prioritise Recovery Like It’s Your Job

It’s tempting to want to jump back into running 4–5 times per week, but here’s the truth: less is more in your comeback phase.

You’ll build strength and resilience faster by letting your body rest and adapt.

Build your week like this:

2–3 running sessions per week (max)
2 strength sessions
1–2 days off or active recovery (e.g., walking, swimming, mobility)

Also prioritise:

Sleep – this is when repair and adaptation happen
Protein – to rebuild muscle and reduce soreness
Hydration – critical for energy and joint health

4. Don’t Compare Your Comeback to Your Peak

If you used to be able to run 10km without thinking, the idea of run-walking for 20 minutes can feel discouraging. But comparison is the thief of progress.

Focus on this instead:

Are you building momentum week-to-week?
Are you feeling stronger and more confident?
Are you able to recover well between sessions?

Remember: your comeback doesn’t need to match your “old” performance – this is a new chapter, and it can be even better than before.

5. Fuel Your Training (Even If You Think You Don’t Need To)

One of the biggest mistakes I see women make when returning to running is under-fuelling. You might think that you’re “just” doing short runs – but your body still needs carbohydrates, protein and recovery fuel.

If you want to run strong, avoid injury, and rebuild your metabolism and menstrual health post-break, your nutrition must support your training.

Comeback fuelling tips:

Pre-run: Eat a small carb-based snack (banana, toast, oats)
Post-run: Prioritise protein + carbs within 60 minutes (e.g., yoghurt and berries, eggs on toast)
Throughout the day: Aim for 20–30g protein at every meal

Your body is rebuilding – give it the resources it needs.

6. Use Cross-Training to Support Your Progress

Don’t underestimate the power of low-impact movement in your return phase.

Cross-training can help you:

Boost aerobic fitness without impact
Increase weekly training load safely
Support mobility and injury prevention

Ideal cross-training for comeback runners:

Swimming or deep-water running
Elliptical or bike sessions
Yoga or Pilates to rebuild posture, balance, and core control

Even 1–2 cross-training sessions per week can help you progress faster – with less risk of injury.

7. Set Micro Goals to Stay Motivated

Comebacks can feel slow. Motivation can waver. That’s why small wins matter more than ever.

Try setting goals like:

“Run 3 times this week”
“Complete 15 mins of strength twice”
“Fuel every session with a pre-run snack”
“Increase weekly running by 5–10%”

Ticking off these goals builds momentum and confidence – and that’s the secret to lasting success.

8. Surround Yourself With Support

Coming back to running after a break can feel isolating. You might not relate to where others are in their training. You might feel embarrassed about your current pace or distance.

But you don’t need to do it alone.

Inside Pretty Strong Coaching, we support hundreds of women through injury recovery, postnatal return, perimenopause shifts, or just real-life breaks.

You get:

Customised training and comeback plans
Weekly check-ins and real-time adjustments
Access to a private community of like-minded women

When to Push Through – And When to Pause

The hardest part of a comeback is knowing what’s “normal” and what’s not.

Here’s a quick guide:

It’s normal if:

You feel sore or stiff the day after a run
Your pace is slower than it used to be
You get tired more quickly at first

Red flags to rest or adjust:

Sharp or sudden pain during a run
Pain that persists more than 2–3 days
Loss of motivation due to extreme fatigue

Listen to your body. If in doubt, pull back and give yourself space to recover.

Final Thoughts: You’re Not Starting Over – You’re Starting Stronger

Just because you’re coming back from a break doesn’t mean you’re starting from zero. You’re starting with more knowledge, more resilience, and more life experience.

Take your time. Build gradually. And trust the process.

Whether your goal is to return to running after injury, build back post-pregnancy, or simply feel like yourself again – you don’t have to do it alone.

Ready to Run Again?

If you're returning to running after a break and want a plan tailored to your energy, fitness, and life demands - join Pretty Strong Coaching. We'll help you rebuild confidence, strength and consistency with support every step of the way.

Click here to start your comeback

RELATED POSTS

Featured