Due to the Coronavirus disease 2019 (COVID-19), people have to halt their habit of getting up early in the morning and running along with the parks or rivers. Here are some tips to help you start the run after the long break.
1/ Build habit
After a long break, it is difficult for you to get back into the run on a regular basis. It is very important to focus on the consistency after getting back into running. You should not worry about how far and how fast you run, setting a small target to run regularly is a great idea.
For example, for the first or the second week, you should set a goal of completing three miles at an easy pace. These workouts will help you feel the sense of your body as you return to run.
Setting a goal and achieve it will help you feel motivated and proud. With such a measure, you can reconnect with your love of running.
2/ Follow a training schedule
When you restart running, you should follow a beginner training schedule to learn how to run. The beginner schedule will help runners re-establish a habit and avoid the risks of injuries.
You should cross-train on the days you are not running to increase the endurance and build the strength without putting pressure on your joints. Swimming, jogging, walking, cycling, yoga, Pilates, or strength training will become suitable cross-training activities for runners.
4/ Limit mileage
After a break, you should not return to your old mileage patterns. If not, you may get injuries. For example, if you run six miles per day before the break, you should not try to run the same distance again immediately after returning.
When you return, your muscles have yet to be ready and your joints have yet to be prepared. If you try the previous mileage and cannot reach, you will feel frustrated and defeated. You may not want to restart the run.