Tips and Tricks for Runners Returning After the Off-Season
Written by Emily Schilling, DC, of Total Health Solutions and Gait Happens.
Getting back into running after a break can feel both exciting and challenging. Whether you took time off during the winter, after a race season, or to recover from an injury, easing back into your running routine is key to avoiding setbacks and staying motivated. Here are some practical tips and tricks to help you return to running safely and effectively.
1. Ease Into It
Don’t expect to pick up where you left off. One of the most common mistakes runners make is jumping back into their previous mileage or intensity too quickly. Instead, start with shorter, easier runs and gradually build your volume and intensity over a few weeks.
Tip: Follow the 10% rule — increase your mileage by no more than 10% each week to reduce your risk of injury.
2. Focus on Consistency, Not Speed
After a break, your aerobic base and muscle strength may have decreased slightly. Instead of pushing for speed or personal bests, focus on getting out and running consistently. Your pace will naturally improve as your fitness returns.
Trick: Plan your runs ahead of time and keep them conversational-paced. This keeps the pressure low and motivation high!
3. Prioritize Recovery
Your body needs time to readjust to running. Ensure you’re giving it adequate rest and recovery to avoid overuse injuries.
Tips for Recovery:
● Incorporate rest days.
● Get enough sleep and hydrate well.
● Consider cross-training like cycling or swimming to rebuild cardiovascular endurance.
● Work with your sports chiropractor (me!) to make sure things are moving smoothly
4. Listen to Your Body
Returning from an off-season may come with some stiffness or minor aches. However, persistent or sharp pain could be a sign of a brewing injury. Pay attention to how your body feels during and after each run.
Tip: If any pain persists, it’s a good idea to seek professional care like a gait analysis or movement assessment to catch and correct any issues early. In our office we not only have treadmills to run on but an entire gym to analyze whole body movement patterns.
5. Strengthen Key Muscles
A lot of running injuries stem from muscle imbalances or weaknesses, especially in the feet, calves, glutes, and core. Taking a few weeks to prioritize strength training can significantly improve your running efficiency and prevent injuries.
Key Areas to Strengthen:
● Feet: Toe yoga and toe flexion.
● Aalves: Single-leg calf raises and balance work.
● Glutes: Hip hikes and single-leg deadlifts.
● Core: Bird dogs and diaphragmatic breathing.
6. Pay Attention to Footwear
Your running shoes may have worn out during your last season, or you may need different support after time off. Reassess your footwear to ensure it still meets your needs.
Tips for Footwear:
● Replace running shoes every 300-500 miles.
● Choose shoes based on your foot type and gait.
If you’re unsure what shoe is best for you, consider stopping in our office to chat through which different options would work best for you!
7. Plan for Setbacks
Getting back into running is rarely linear. There may be days when you feel sluggish or runs that don’t go as planned. That’s completely normal — the key is to stay patient and keep showing up.
Trick: Track your progress, but don’t obsess over pace or distance. Celebrate small wins like getting out the door or completing a week of consistent running.
Getting Back Into Your Groove
Returning to running after an off-season is all about patience, consistency, and listening to your body. By easing in gradually, strengthening key muscle groups, and paying attention to recovery, you’ll be setting yourself up for a strong and injury-free season. If you have persistent aches, need help with gait analysis, or want guidance on choosing the right running shoes, consider scheduling an appointment with a sports chiropractor or physical therapist to support your return to running.