Returning to Running

How to safely return to training following a rest period

Returning to Running: How to get back on track safely and effectively

If you’re lacing up your trainers after some time off, welcome back! Whether your break was due to injury, life commitments, post-marathon recovery, or simply a well-deserved rest, returning to training the right way can set you up for success. By easing back in thoughtfully, you can minimise injury risk and set the stage for a strong training cycle ahead.

Here’s how we recommend you approach your return to running:

THE INTRODUCTION PERIOD

This phase lasts three weeks and focuses on easy running, cross-training, and refining your running technique. Think of it as your foundation—a chance to rebuild strength and endurance at a manageable intensity.

Goal for the Introduction Period is to rebuild your cardio base. After some downtime, it’s essential to restore your aerobic endurance. This will prepare your body for the more demanding phases of training to come. This is achieved through two focuses:

Improve Muscle Efficiency - work on your running technique using technical paces and short uphill efforts. Focus on smooth, controlled movement to enhance efficiency and reduce injury risk.
Restore Aerobic Endurance - include plenty of easy-paced runs and cross-training sessions like cycling, swimming, or using the elliptical. These activities gently rebuild your capacity while giving your joints and muscles time to adapt.

Customising for Injury Prevention

If you know from experience that higher running volumes increase your injury risk, don’t hesitate to lean into cross-training. Replace some or all of your easy runs with low-impact cardio activities that still build aerobic fitness. Listening to your body is key!

Speed Work with a Purpose

During this phase, speed sessions should prioritise good running form over intensity. Practise the principles of Neutral Locked Running (check out our guide!) before and during your workouts. Consistent attention to form now will pay off in efficiency and injury prevention later.

Easy Running Done Right

All easy runs should feel just that—easy! Keep the effort conversational and ensure you’re not breathing heavily. The goal here is to train your aerobic system, not to chase pace or mileage.

Below is an example 3 week introduction phase for an experienced athlete. By following this phased approach, you’ll return to running stronger, more confident, and ready for the challenges ahead. Remember: consistency is key, and patience now will lead to big gains later. Happy running! 🏃‍♂️🏃‍♀️

WEEK 1

Monday: 45 min easy run + core work out inc. Bear crawls, Dead Bug, Bird Dog, Mountain Climbers, Glute Bridge. (core exercises have weird names)

Tuesday: 10-15 x 1 MIN ON/1 MIN OFF

Wednesday: 45 min easy run

Thursday: 5 MINS INC. 6 x 200M FAST

Friday: REST

Saturday: 6 min threshold + 3 mins jog + 10-12 x 30s hill repeats

Sunday: 60 min easy run

WEEK 2

Monday: 45 min easy run + core work out

Tuesday: 15-20 x 1 MIN ON/1 MIN OFF

Wednesday: 45-60 min easy run

Thursday: 45 MINS INC. 6 x 200M FAST

Friday: RESTS

Saturday: 6 min threshold + 3 mins jog + 12-14 x 30s hill repeats

Sunday: 60-80 min easy run

WEEK 3

Monday: 45 min easy run + core work out

Tuesday: 6 x 3 mins @ 10km pace (90s recovery)

Wednesday: 45-50 min easy run

Thursday: 45 min easy run