How to Start Running Again
How to start running again after a break? Rediscover your motivation, reset expectations, and build a routine that fits your real life.
Let’s be honest—figuring out how to start running again can feel overwhelming. Maybe it’s been months, maybe years. Life got busy, your energy shifted, and suddenly your running shoes are collecting dust under the bed.
Sound familiar? You’re not alone.
The good news: getting back into running doesn’t have to mean going full beast mode right away. It doesn’t need to be a punishing comeback. It can be something gentler, smarter, and even kind of joyful.
Whether you’re returning after injury, burnout, or just real life doing its thing, this guide will walk you through how to ease back in—step by step—with encouragement, real talk, and zero judgment.
Let’s get into it.
1. Rediscover Your “Why”: Reignite Your Passion for Running
If you’re thinking about how to start running again, first—just take a second and breathe. That quiet little nudge that brought you here? It matters. Something in you remembers how it felt to run. Not just the sweat or the sore legs, but that feeling of being a little wild, a little free, and totally alive. You wouldn’t be reading this if it didn’t mean something.
So, before you lace up your shoes or look at a training plan, I want you to ask yourself—why did I love running in the first place?
Was it the way your mind calmed down after a rough day?
The deep breath of cool air on your skin during that early morning run?
Maybe it was the pride of finishing that first 5K, even if you walked half of it.
Whatever it was, that version of you is still there. She’s just waiting. Maybe quietly, maybe a little unsure—but she didn’t go anywhere.
And hey—life happens. Maybe you stepped away from running because of a busy season. New job. New baby. Health stuff. Mental health stuff. Maybe you just got burned out, and that’s okay too. Seriously. There’s no shame in needing a break. I’ve been there more times than I can count.
One fall turned into two months off… and then it was next spring before I even thought about running again. I used to beat myself up for it. Now? I get it. Rest is part of the process. It doesn’t mean you failed. It just means you’re human.
What if we stop thinking of this as a “comeback” and instead just… a new chapter?
Not a race back to where you were, but a way forward into something even better. Wiser. Kinder. Stronger in more ways than one.
You get to write the story now. And it doesn’t have to look like what it did before.
If it helps, grab a journal or even the notes app on your phone. Jot down a few reasons why you want to start again. They don’t have to be big or deep. “I miss feeling strong.” “I want 30 mins to myself.” “I just want to wear my running shorts again and feel good.”
That’s enough.
This is your why. Keep it close. Come back to it when motivation dips (because yeah, it will—normal). Your why is like a compass. It won’t always get you out the door, but it’ll remind you why you started.
And that spark? It’s still in you. 🔥
2. Reset Your Mindset about Running: Let Go of Expectations
Okay, so here’s something no one tells you when you’re thinking about how to start running again: the hardest part isn’t your legs. It’s your brain.
It’s all the thoughts that sneak in, like:
“Why can’t I run like I used to?”
“This used to feel easy.”
“Ugh, I’m so out of shape.”
Sound familiar? Same. 🙋♀️
That mental loop is loud when you’re starting over. But it doesn’t mean anything’s wrong with you. It means you’re human. And maybe a little too hard on yourself.
So first—can we just set the old version of you down for a minute? The one who could run 5 miles on a random Tuesday. The one who didn’t have to think about recovery time or bathroom routes (real talk).
She’s not gone. But she’s also not the measure of your worth. Not today.
Right now, the goal is just: show up. Even if it’s 10 minutes. Even if it’s run-walk. Even if you feel slower, softer, sweatier. All of it counts.
Here’s the truth: you will feel out of shape. That’s normal. It doesn’t mean you’ve failed. It just means your body needs time to re-learn something it once knew. You don’t get back into running by judging yourself into action—you do it by moving gently, often, and with a little grace.
So here’s what I tell myself (and you can borrow it):
“This is allowed to be hard. And I’m allowed to do it anyway.”
Worried about looking slow? Walking? Needing breaks? Who cares. Nobody is watching. And if they are, they’re probably just thinking “dang, good for her.” People are way too busy thinking about their own stuff, trust me.
One thing that helped me: I stopped tracking pace at first. I just used a timer. That way, I could focus on time on my feet, not how fast or far I went. It made everything feel lighter. Like it didn’t have to be a performance.
You can also try a mantra if you’re into that. Something short like:
- “Keep going.”
- “Strong enough.”
- “Just move.”
Say it when your mind starts spiraling. Say it like you mean it. (Even if you don’t yet. That part comes later.)
And if you need a rest day (or two, or five)? Take it. Resting is part of training. No guilt. None. You’re not falling behind—you’re being smart.
Quick tips that helped me reset:
- Mute or unfollow “fitspo” accounts that make you feel bad.
- Wear comfy gear that makes you feel good now, not “when I lose weight.”
- Call a friend who cheers you on, not one who judges your splits.
- Try routes that feel fun or pretty or new. Fresh start, fresh path.
You’re not starting from scratch. You’re starting from experience.
Big difference.
So yeah. Be proud of showing up. That’s the real win here.
3. Build a Sustainable Running Routine (That Fits Your Life Now)
Alright, real talk: life looks different now. So your running plan? It should too.
You don’t need to train like you’re prepping for a marathon (unless you want to). You don’t need to be out there every morning at 6 a.m. You don’t even need to run every day. What you do need is a plan that works for you. For your schedule, your energy, your body, your season of life.
And that probably means keeping it simple.
Start where you are, not where you were.
This part’s hard for a lot of us (myself included). When you need to know how to start running again, you probably remember what you used to be able to run, and it’s tempting to jump back in at that level. But your body’s like, “uhhh excuse me?” 😅
So instead of chasing old numbers, just start with this question:
What can I realistically do this week, without burning out or overbooking myself?
Like actually. Look at your calendar. Are your mornings calm? Are your evenings chaos? Can you do 20 minutes, 2 or 3 days this week? Cool. That’s your starting point. It’s valid. It counts.
I usually tell friends to aim for 2–4 short runs a week to start. Run-walk intervals are perfect for this (and yes, still count as running, no matter what the trolls on the internet say).
Here’s a sample plan that worked well for me when I got back into it:
- Monday – Off or light stretch
- Tuesday – Run-walk (20–25 mins)
- Wednesday – Off or short strength session (10–15 mins, bodyweight)
- Thursday – Run-walk (maybe a tiny bit longer)
- Friday – Rest
- Saturday – Easy walk or a yoga video
- Sunday – Optional run-walk or full rest
That’s it. Totally doable, right?
Mix it up so it stays fun.
Not every run needs to be a grind. Some days, I’ll just pop in my earbuds, pick a podcast, and zone out. Other days, I do hill sprints and immediately regret all my life choices (lol). Point is—keep it varied so you don’t get bored. Cross-training days can be anything you enjoy: walking, dancing, lifting light weights, riding a bike with your kid.
Movement is movement. They all feed into your running.
Fitting it in when life is chaos.
I get it—work, kids, errands, life… it all stacks up. But here’s the good news: runs don’t need to be long to matter. 15–20 minutes is enough to wake up your legs, clear your brain, and build that habit.
Try:
- Running during your lunch break (yes, even if you just loop the block).
- Getting up 30 mins earlier twice a week and doing a short run before the house wakes up.
- Stashing your shoes in your car and squeezing in 1-2 miles before pickup or errands.
- Turning a kid’s soccer practice into your run time (track laps, anyone?)
- Picking one day on the weekend that’s your time. Non-negotiable.
Short runs add up. So does walking. So does stretching on your living room floor while half-watching a show.
The point is—it doesn’t need to be perfect. It needs to be possible.
So build your week like a puzzle, not a checklist. Find the gaps where you can fit in 20–30 mins. Treat those like gold.
And if it helps, literally write your runs into your calendar. Block that time. Protect it. You deserve that space. You need that space. Running isn’t just about fitness—it’s your time to breathe, reset, and reconnect with yourself.
Start small. Keep it simple. Be kind to yourself when you miss a day. It’s not about streaks—it’s about rhythm.
And hey—if you’re moving, you’re winning. 👟💛
4. Gear Up with the Essentials (Without Overcomplicating It)
Okay, let’s talk running gear. Not in an over-the-top, full-cart kind of way. Just the basics. The things that’ll make your runs feel better, safer, and honestly—more fun.
The first thing we need to mention when we talk about how to start running again is running shoes.
If it’s been a minute since you last ran, your old running shoes might be, uh… past their prime. (If you can’t remember when you bought them, it’s probably time.) Feet shift over time—especially if you’ve had a baby, gained or lost weight, or been walking a ton. What used to feel fine might not anymore.
So try this: go to a running store if you can. Even just once. They’ll check your stride, ask a few questions, and help you find a shoe that fits your body right now. Not the you from five years ago.
Next up: sports bras.
Listen, no one talks about this enough, but the right sports bra? Life-changing. If your body’s changed (and whose hasn’t?), make sure what you’re wearing still feels good. Supportive, breathable, not riding up or digging in. You don’t need to spend a ton—just something that works. Personally, I keep two that I know I trust and rotate them till they fall apart 😅
And running leggings? Totally optional, but let’s be real—they can be a mood boost.
I swear a cute pair of high-waist leggings gives me 10% more energy. Maybe it’s fake. Maybe it’s science. Who knows. But hey, when it comes to how to start running again, a splash of colorful leggings or a pocket that fits your phone that makes you want to head out the door?
Worth it!
Speaking of motivation—make your runs something to look forward to.
Make a playlist that pumps you up (or calms you down, depending on the day). I keep one with a mix of 90s pop and mellow indie stuff. Total vibe. Or download a new running app. Some apps let you track intervals or listen to guided runs, which can be great if you’re easing back in and want a little structure without thinking too hard.
Now—safety. Especially if you’re running solo.
I wish I didn’t have to say this, but yeah. Be smart. Be aware.
Here’s what I do:
- If I’m going out early or after work, I wear a reflective vest or carry a small light.
- I let someone know where I’m going and when I’ll be back (quick text, nothing major).
- I run with earbud in, but not full noise cancelling mode—just helps me stay alert.
- I stay on routes I know, or where other people are around. Parks, trails, neighborhoods.
Also, you can tuck a small safety alarm into your pocket or clip it to your key ring. Just in case.
Not to freak you out—just to help you feel a bit more calm and confident. You deserve to feel safe out there.
If you’re nervous to run alone (so normal btw), try asking a friend to join you for the first few. Or bring your dog. Or even FaceTime someone while you walk to warm up. You’re not alone in this.
Last thing: don’t let gear stress you out. You don’t need to buy All The Things. Use what you have, upgrade slowly, and focus on what makes your runs feel easier or more fun.
You’re doing this. And honestly? You look good out there.
5. Stay Motivated and Celebrate Every Win
Okay, so now you know how to start running again. And you ready – now the question is how do you keep going when the shine wears off?
Let me tell you right now: motivation doesn’t magically show up every day.
Some days it does, sure. But most of the time, it’s more about momentum. Tiny wins stacked up. Little nudges. The quiet kind of motivation that builds over time and reminds you—hey, you’re doing something good for yourself.
So how do you keep that going?
Find people.
You don’t have to do this alone. Seriously. Whether it’s a local running group or a couple friends who text when they run, community helps more than you’d think. I joined a women’s run group a few years ago, and at first I was terrified I’d be the slowest one. (I was. No one cared.)
It turns into this low-key accountability. Not like pressure—more like, “Oh, she ran today? Cool, I’ll go too.”
Can’t find a group near you? Try a virtual one. There are so many online running groups—some on Instagram, some on Strava, some just group texts between friends. Share your wins there. Even the tiny ones.
That stuff adds up.
Track how it feels—not just the stats.
A running journal is gold, and it doesn’t have to be fancy. I use the Notes app on my phone half the time. Just jot down how the run felt, what the weather was like, if your knees were cranky, or if that playlist hit just right.
Forget pace for a while. Or distance. Or splits.
Focus on:
- “Felt strong today.”
- “Ran the whole hill.”
- “Didn’t want to go, but went anyway.”
That’s what progress actually looks like.
On the hard days, it’s wild how helpful it is to scroll back and see your own words from a few weeks ago: “Ran 2 mins straight!!”
Like, wow. Look at you.
Celebrate it all.
Your first 10-minute jog? Huge deal.
Made it out 3x this week? Incredible.
Ran while it was cold and grey and kind of gross outside? Iconic behavior.
Seriously, celebrate. Not with some big reward system (unless you want to), but with a little moment of acknowledgment.
Dance in your kitchen. Text your sister. Brag in your group chat.
Even just whispering “hell yes” to yourself when you walk back through the door—counts.
We spend so much time being hard on ourselves. This is your reminder to not do that here. Be proud. Show up for yourself like you’d show up for a friend.
Quick tips that helped me:
- Keep a “done” list. Not a to-do list. Write what you actually did. It’s magic.
- Save screenshots of nice messages or workout summaries you’re proud of.
- Take a post-run selfie when you’re flushed and tired and so alive-looking.
- Make a playlist called “I Ran Today” and add a song to it each time you do.
Progress is weird and slow and sometimes sneaky. You might not feel it day-to-day, but you’ll look back one month from now and go—ohhh okay, I’m actually doing this.
Because you are.
Keep showing up. Keep claiming those little wins. They matter more than you think.
Summary: How to Start Running Again (and Actually Stick With It)
Here’s the full roadmap on how to start running again, simplified:
- Reconnect with Your Why
– Write down why running mattered to you then, and why it matters now. - Shift Your Mindset
– Release comparisons. Show up, even if it’s hard or messy. - Make a Realistic Plan
– 2–4 short runs a week with built-in rest. Run-walk is more than okay. - Stick to the Basics with Gear
– Good shoes, supportive bra, comfy clothes. That’s all you need. - Build Motivation With Momentum
– Track feelings. Celebrate wins. Join community. Stay kind to yourself.
Final Word
Learning how to start running again isn’t about erasing the past—it’s about choosing yourself again, in this moment. With grace. With grit. With a pair of shoes and a willingness to try.
And trust me—you’ve got this.
