Just Starting Out, or Back for More?
A guide to starting your running journey or get back at it after a break!
With the fall racing season either coming to an end, or just about reaching its peak (looking at all you Philly and New York marathoners), I find this time of year to be a great opportunity to reflect on the achievements I’ve had throughout that buildup over the summer and progression from my racing season. What can I do to keep pushing my envelope? That said, the “spring build” still has time to get underway so I’ve got time to consider my goals and such for the coming year.
Following a long block, celebrating the race, there comes the necessary time off; yeah, it stinks stepping back from doing the sport you love, but a necessary task as it lets your body recover. Then comes the bounce-back!
I just wrapped up my first week of running back from break — and exciting time as I start working out again— so I began to think more on the matter of how best to pursue another build. How can I make these next few weeks both enjoyable and productive? What about for those who might just be getting into the sport? Whether someone is just getting into running or coming back from their break, I think my advice would remain largely the same:
First, don’t overdo it.
I always have to remind myself on this one! Maybe you have your sights on the next big race already, you’re looking forward to having this part of you “back,” or maybe you’re just starting out and eager to leave the shallow waters behind! But remember— going in too fast with a lot of speed work, excessive volume, or otherwise, could lead to injury sidelining yourself before the real fun begins. There’s no need to jump right into the deep end.
Second, have fun with it!
Why I enjoy about the return (or starting) phase of training is that it can lack structure, to an extent. Most of what you’re doing is base volume to get your fitness built up for when training really starts pressing. Go explore a new route, mix in (a few) pickups into your run, organize your schedule with friends so everyone can get fit together!
Last, and most importantly, don’t be concern about a missed run or two.
This time, especially, is more about enjoying the sport and being active, but don’t stress your body too much (remember the first tip)! I’m not a fan of saying “I’m not feeling it,” but if you really aren’t right now, don’t sweat it! Skip the run, the gym, what have you planned; do another hobby or activity that brings joy into your life!
Overall, I think the spring racing season is far more challenging to build for than the fall. You train all winter with very little going on in terms of races, meetups, etc. I think it’s a very “heads-down, knuckle up” course. That’s why I’d stress the base-building block of the late fall; take your time and enjoy the weather as much as is possible now. Whether you’re just a beginner who’s finding the sport, or a seasoned athlete eyeing up their next big race, taking small steps now allows you to set your winter up to be a massive success!
