Running After A Break: How I Started Again and You Can, Too!

Running slumps happen.

Maybe you got injured, lost motivation, got busy, or just straight-up didn’t feel like running. Whatever the reason, the real challenge isn’t taking a break — it’s figuring out how to start again. And that? That can feel impossible.

But here’s the thing: you can come back.

You can get your groove back, start running consistently again, and even enjoy it. It won’t happen overnight, but with the right approach, it’s totally doable. I know this because I’ve been there.

My Own Personal Slump

I didn’t start running until 2017, and I didn’t take it seriously until 2020.

At the time, my fiancée and I had moved to Phuket, Thailand. Not long after, COVID shut everything down. But by pure chance, I had recently met some guys who knew all the best trails in Phuket. That turned into me running with them a lot. We became a crew — a second family.

I was running five days a week, logging 30-40 miles, and exploring every single trail I could find. At one point, we even ran almost the entire length of the island just because it sounded like a cool thing to do.

But then, at the beginning of 2022, I moved back to the U.S. And everything changed.

I fell into a massive running slump — one I couldn’t shake for three years. Maybe it was the loss of my running crew. Maybe it was the change in environment, the weather, or just me making excuses (the real reason). Whatever the cause, I couldn’t get my motivation back.

I was still running — but not consistently. Some weeks I’d run five days, but then I’d follow that up with multiple weeks of just two. And many weeks would be none at all.

I’d sign up for races I wasn’t trained for, struggle through them, and wonder why I wasn’t performing like I used to. And every year, I’d tell myself this was the year I’d turn things around. But then, suddenly, it’d be December 31st, and nothing had changed.

But this year? Something finally clicked.

I started signing up for more races, and I’m currently training for a marathon. And this time, it’s different. I’m hitting every workout. The plan is pushing me, but I’m staying consistent. And, most importantly, the motivation for running after a break is back.

What changed? Honestly, I don’t know if there was one defining moment. But I do know that racing more, meeting awesome people through those races, and building a running community on social media has helped. Seeing other people grind, push through tough runs, and celebrate their wins? It’s contagious.

And man, it feels so good to be back.

How to Start Running After a Break Again

So if you’re in a slump, how do you get back into running? Here’s what worked for me (and what might work for you too):

1. Stop Dwelling on the Past

It’s easy to get stuck in the I’ve lost all my fitness mindset. Don’t.

Why? Well, in large part it’s just untrue. Your body remembers how to run. You might not be at your peak, but you’re not starting from zero either. And if you’ve put in prior training (especially large amounts or over time), then your body usually holds on to the benefits for longer. While this doesn’t mean you can run for four weeks and be back in peak shape, you can get back to near peak fitness faster.

So, let go of what you used to be able to do and focus on where you are right now.

Trust me, I kick myself over the fact that I lost literal years of potential fitness gains all because I was being lazy and undisciplined. But there’s nothing I can do about that now, and holding onto it only makes it harder to move forward.

Cut yourself some slack, then look toward your future training.

2. Start Small and Be Patient

Running after a break is hard on your body. And if you jump straight back into high mileage or hard workouts, you’re setting yourself up for frustration — or injury.

Ease in with shorter, slower runs. Try run-walk intervals if needed. Let your body re-adjust before pushing the pace. I know I said your body can get back into it faster, but that’s only if you do it in a smart way. Even consider adding runner-specific strength training to make yourself stronger as you build. Just be aware of how often you lift so it doesn’t affect your running.

And that’s hard when you think of the prior shape you had. For example, when I was in Thailand, I left one seven mile run with a group of friends to promptly hop on my motorbike, drive to another set of trails to meet a different group of friends, and then run another eight miles with them. And at the end my legs felt fine.

I’m not saying this to brag, I’m saying this because when I start to run after my break — I’d consistently think I could do this again.

But I couldn’t. I wasn’t in the shape I was then. Could I get back into it? Sure, but not without following a similar style of training that got me into that shape in the first place. And that was through shorter runs consistently throughout the week with a long run at the end. And then I had to do that over an entire year…then another…and another…and you get the point.

That’s what got me to that point, so why would it be any different now? And that faster you can realize that in your own training, the better off you’ll be. So start small, but be consistent. Think many shorter runs over fewer long runs. Just get back into the consistency and love of running.

The rest will follow.

3. Set a “Why” For Running After a Break That Excites You

For me, it was signing up for races. Not because of the race, but because of the energy, excitement, and community surrounding a race.

For you, it could be running three days a week, finishing a 5K, or just getting back into the routine. It doesn’t have to be some massive goal — just something that keeps you moving. Maybe you do it for health, maybe it’s to set a good example, or maybe you’re a mom that just needs that 45 minutes out of the house to get away from the kids and your pestering (but lovable) husband.

Your why is your why, and it doesn’t have to make sense to anyone but you.

But, whether you’re the goal setting type or not, it helps. It’s your reason when you feel unmotivated. It’s your reason when people doubt you. And it’s your reason when you’re in the middle of 800-meter repeats, you’re on the verge of shitting yourself, and you ask, “Why am I doing this?”

Because your damn “why”, that’s why!

4. Find Your People

Losing my running crew in Thailand was one of the biggest reasons I struggled.

Running is just better with a community, in my opinion. Whether it’s a local group, a running buddy, or an online community, find people who make running fun again.

One of the reasons I fell in with my running group in Thailand wasn’t just because we all enjoyed trail running (that was obvious). But I also just enjoyed the time I spent with them. We had real, genuine conversations about topics that mattered. And, because they weren’t from the United States, I was able to get perspectives I hadn’t thought about before. And we’d also have silly, downright nonsensical conversations that had us breathing harder than the run from all the laughing we were doing. It was just good times with good people that I’ll always cherish.

But, again, the point isn’t to brag here. It’s to show how finding your group of people can completely change your life. In anything.

It can motivate you to do things you never would have done on your own (like running 75% of the length of Phuket). It gives you some excitement and something to look forward to when it comes to the daily grind of a running schedule. And it just gives you a set of friends that have the same interests as you…you just happen to be doing something really effin’ cool and healthy while hanging out with them!

As someone who can directly see the impact a running group can have, trust me when I say you should find yours. It’ll be worth it.

5. Change It Up

New routes, new trails, a different type of race, a fresh playlist — sometimes, a little variety is all you need.

If you’re bored of running the same old loop, switch things up. You’d be amazed how a little scenery change or exploration can liven things up for you on a run and put some color back into a cold, gray running world. This is why sightrunning is one of my favorite ways to travel (but you can do it in your own area as well!). Running is faster than walking (obviously) so you can see more of an area, but it’s slower than driving so you get to experience more that you would rush past quickly.

And it’s the little moments that help give me some motivation.

Passing by strangers who randomly start cheering you on. Noticing a bike store that I’d driven past a million times but never noticed was there. Seeing people you’d known your whole life, but never knew where they lived until you saw them walking out of their house to their car.

It’s like learning something new. You have those small moments of satisfaction that make you addicted and fill your brain up with feel good chemicals. And that’s what you need when you’re trying to get back into a habit occasionally.

6. Give Yourself Grace

Not every run will feel great. Some days will be slow. Some days will feel like a struggle.

And that’s fine.

The key is to keep showing up, even when it’s hard. Progress happens when you stay consistent. I started off my marathon training this year with a blast. I’d already been running for a few months prior, and I felt strong starting out. I was crushing the workout, my legs felt strong, and then I PR’ed the Mesa Half Marathon.

Motivation? Higher than the Greek gods on Mount Olympus.

Since then? Training has been hard AF. My legs have had zero juice. They feel heavy on every run. And I’m playing chicken with a potential Achilles injury because I can’t tell if it’s just general soreness or the onset of a derailing injury — only time will tell. And my motivation as bottomed out with it. It’s hard to get yourself out the door when you know the next hour will be a struggle.

But, I’ve also learned that it’s hard to deal with the feeling I get from not running. And that’s more important to me.

So I’m learning to be gracious with myself. Give my body some slack. I’m putting a lot on it. And it’ll take some time, but it will respond.

And so will you. So give yourself some grace and pat yourself on the back when you need it.

You can do this.

Wrapping up

Getting back into running after a break isn’t easy.

Some days, your legs will feel like bricks. Some days, motivation will be non-existent. But the key is to keep showing up.

It took me three years to finally break out of my slump. But now? I feel like myself again. And if you’re struggling, just know that you can get back there too. Find your why, take small steps, and trust the process. The miles will come back — and so will the joy of running.

So if you’ve been waiting for a sign to start running again, this is it. Lace up, take that first step, and see where it leads. You might surprise yourself.