How to Start Running After a Long Break, According to a Sports Medicine Doctor
Learn how to ease back into running after a long hiatus, stay injury-free and find the joy.
You can find Dr. Morgan Busko, a sports medicine physician at NewYork-Presbyterian/Columbia University Irving Medical Center, and marathon runner and triathlete, running Central Park’s paths each week.
Yet even for her, getting back out for a run can feel daunting if it’s been a while.
“We've all been there,” says Dr. Busko. “From professional runners to first-time runners, everyone experiences that same feeling when we're trying to get back in shape. I think it's so important to realize that your muscles, lungs, and mind will adapt more quickly than you expect. You have to enjoy the process, enjoy the beauty of becoming, and relish the discomfort a little in order to get to that point. But each day, it gets better, and if you commit to finding joy in the process of becoming a better version of yourself each day, you will get eventually get back into your running flow.”
Other benefits to giving it time: Research has shown running can improve longevity, benefit cardiovascular health, reduce risk of diabetes and support mental well-being.
Dr. Busko joined the Health Matters podcast to talk how to ease back in after a long hiatus.
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1. Prepare your body for running with resistance-band exercises
"It’s important to get back to the basics,” says Dr. Busko. “So, make sure that you have a functional strength-training routine under way before you start running. Running is the act of jumping from one foot to another and you are requiring your whole body and pelvis to stabilize on that one leg, so you need stabilizing muscles, as well as strength in the muscles that will then propel you forward."
Dr. Busko recommends simple resistance-band exercises, such as:
- Clamshells
- Monster walks
- Glute bridges
- Dead bugs
Even five to 10 minutes a few times a week can help activate the muscle groups that will promote better running mechanics.
2. Warm up with dynamic stretching, not static stretching
Dr. Busko recommends dynamic stretching, which involves moving through a range of motion rather than holding a stretch in one position.
A few examples include:
- Leg swings to activate the glutes for optimal hip extension
- Hip mobility exercises
- Shoulder and torso rotations to improve thoracic mobility
"I think static stretching has a role," she says, "but it plays a larger role after the run."
Spending five to 15 minutes warming up can help prepare your muscles and joints for the workout ahead.
Want to hear more?
Listen to the full episode of the Health Matters podcast for more tips from Dr. Busko about running. Some highlights:
3. Follow a walk-run plan
One of the biggest mistakes returning runners make is doing too much too soon.
Instead, Dr. Busko recommends starting small, and easing back in with a walk-run approach — which can also feel more manageable if it’s been a while. Or if you’re a seasoned runner, incorporate cross training into your return to run routine so that you’re not tempted to add mileage too quickly.
"If you're coming off a period of months to years when you have not been running, it can be very helpful to jog a minute, walk a minute, jog a minute, walk a minute. And then, every other day, you increase that where you jog two minutes and walk a minute," she says.
As your fitness improves, gradually increase the amount of time spent jogging while decreasing the walking intervals. “With this approach, you're slowly reloading the muscles, tendons, and bones. You're allowing the aerobic system to develop. And within a few weeks, you're doing more continuous running.”
4. Prioritize sleep and nutrition as you get restarted
"Sleep and nutrition are critical for running success," says Dr. Busko.
Sleep is when the body repairs the small damage that naturally occurs in the muscles, tendons, and bones during exercise.
Nutrition is also critical for recovery and performance. Dr. Busko recommends eating a snack that contains both carbohydrates and protein within about 30 minutes after a run to help replenish energy stores and support recovery.
Some of her favorite options include:
- Smoothies
- Chocolate milk
- Protein and energy bars
“You don’t want to wait a few hours to have a meal or a snack after a workout because the muscles and bones are searching for repletion immediately, and there can be increased risk of illness and injury if we don’t fuel the body enough,” she says.
Dr. Morgan Busko
5. Remember why you’re doing it
For many folks returning to running, the biggest challenge isn't physical. It's simply getting back out the door.
If that's you, Dr. Busko’s biggest advice is: “Find the joy in running. Find what excites you about running, and that will in turn makes you a better person on and off the run. It is going to be different for everyone- for some it is stress relief, others it is to fuel a competitive fire, for other it's the community and friendships, and for many it's the most sacred solitary time. Remember your reason, even on the hard days.”
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