How to ease back into running after years (decades?) away from the sport

If you’re pondering this courageous move, my thought is this: Do it!

The practical strategies below will help you make it happen, but first, this: The fact that you’ve been a runner in a past life is going to help you in several key ways, including:

• You’ve been there, done that before, so you generally know what’s involved. Things like patience, diligence, and tenacity. Which, if you were a runner in the past, you likely have a lot of.
• You have that thing called “muscle memory.” Because of that memory, the training effect will likely take hold for you more quickly, and you’ll see faster improvement than is the case for outright beginners.
• You likely remember the training mistakes or mindset mistakes you made, and can steer clear of them this time.

One thing perhaps not in your favor is, if it has been decades since you last ran, you were probably better at it then than you will be now. With younger bodies, higher maximal heart rates, more effective oxygen use, and so on, that’s just how it goes.

But so what? Don’t sweat it! That was then, and this is now.

The key is to try and detach yourself from your former running self as much as possible, and adjust your expectations accordingly. Do not let yourself be held captive to, or compared to, your younger self. That’s just not necessary.

To help you in this exciting journey to restart your running, consider the following 10 re-entry tips:

1. Reset your mindset right away. Way too many ex-runners think…I’m too out of shape. Too fat. Too slow. My knees aren’t going to hold up. The “but what if” list is long. Again, as stated above, do your best to put all that aside. Time to start over.
2. Check with your doc before implementing your plan. Please don’t skip this step out of fear of what you’re going to hear. Chances are, your doctor will be all for this move. Chances are, they’ve been trying to get you to take this step for years! Get that physical so you’re safe to proceed. You’ll appreciate the peace of mind.
3. Sign up with a coach who specializes in masters runners. Me, for example (find me here: offlinerunning.com). A coach can help you steer clear of injuries, keep you motivated and accountable, provide valuable feedback, and act as a sounding board.
4. Buy a good pair of running shoes. This is the most important piece of equipment for runners of any age. By far. And the good news is, there are so many good running shoes these days. They’re more functional, more durable, and more consistently excellent than they’ve ever been. Just be prepared to spend over $100, go to a running specialty store to buy them (they know their stuff), and try on several pairs before deciding.
5. Go in with realistic expectations. I mentioned this above in the intro, but it’s important to say again: You’re likely not going to be as fast as you were, and yes, your everyday training may feel a little more difficult than before. But it’s still going to feel amazing some days, hopefully even most days, and you are going to love being a runner again.
6. Pick a specific motivation that matters to you. Doesn’t matter what it is—to lose a few pounds, sleep better, increase your daily stamina, give your life more direction and purpose, to play for hours in the backyard with the kids or grandkids—what matters is to pick something you believe in that is going to sustain you. And get out there on cold, rainy, windy days.
7. Start easy every time you run. Maybe you could get away with starting out at a brisk clip back in the day (though that wasn’t smart then, either), but now you’ll want to give your body time to get warmed up and into a good rhythm. The best way to do that is either with fast walking or very easy jogging for the first four or five minutes of every run.
8. Emphasize carbohydrates in your nutrition plan. We may’ve gone through dozens of performance diet fads since you last ran regularly, so, like always, ignore those. Instead, emphasize carbohydrates, and you need lean protein and healthy, unsaturated fats as well. Most sports nutritionists recommend that 50 to 60 percent of your total calories come from carbohydrates. The reason is simple: Carbohydrates are best at supplying the quick and sustaining energy you need to run.
9. Be resilient, expect setbacks. Lest you forgot, running does come with injury risk, and you will likely be at a higher risk now than before. Still, most running injuries are minor, they often involve soft tissue (muscle, tendons) that is super treatable with ice and anti-inflammatories, and if you’re strategic and conservative in your training approach, you’ll bypass them. If you miss a few days or weeks of running due to sickness, injury, or being busy with work or life—don’t sweat it. Know that you’ll get back to regular running soon enough.
10. Consider finding a training partner. As with finding high-quality running shoes, finding a training partner (or partners!) is easier than it’s ever been. Why? Because these days most running stores host weekly fun runs for anyone who shows up. Often, a lot of people show up, of all ability levels. And not to worry, the organizers always cater to every training pace.

I hope you find these tips useful. Congratulations on (almost?) getting back into the sport you love. I’m pulling for you!