FINDING YOUR STRIDE AGAIN: A RUNNER'S COMEBACK GUIDE

We get it—life happens. Maybe it was an injury, a new baby, a busy season at work, snowy weather or simply a loss of motivation that kept you away from running. But here you are, lacing up your shoes, ready to reconnect with the movement that once made you feel strong, free, and unstoppable. Welcome back. Your body remembers, and with patience and consistency, you’ll find your rhythm again. Here’s how to ease back into running in a way that builds strength, prevents injury, and makes you fall in love with the sport all over again.

1. Make Hills Your Secret Weapon

Hill workouts aren’t just for speed demons—they are one of the best ways to build cardio fitness and endurance without logging tons of miles. Find a gradual incline and dedicate one run a week to hill repeats. Power-hiking or running uphill engages your glutes, hamstrings, and core, making you a stronger, more resilient runner.

The best part? You’ll really get your heart thumping and will feel amazing afterwards! Running hills (and walking or jogging back down) naturally improves your form and efficiency and puts less strain on your joints.

Pro Tip: Always warmup first with a mile jog on a flat stretch.

Retreat Workout: Are you training for our high alpine retreat in Chamonix or Zermatt this August? Gradually work up to being able to run a mile-long hill, repeat, repeat for 3 mile-long hill repeats (a 7-mile total workout including the warm-up and jogging back down…best workout ever!).

2. Prioritize Strength Training

Strong runners are durable runners. If you’re coming back from a break, incorporating strength training 2–3 times per week will help prevent injury and make your runs feel smoother. Focus on core work, single-leg exercises like lunges and step-ups, and glute activation moves such as bridges and of course push-ups (engage your core and don't be afraid to start off on your knees).

A little strength work goes a long way in keeping you balanced and powerful on the run.

3. Build Mileage Slowly (Seriously, No Rushing!)

It’s tempting to jump back in at your old mileage, but patience is key. Increase your weekly mileage by no more than 10% to allow your muscles, joints, and connective tissue to adapt. Start with run-walk intervals if needed, and listen to your body. Remember, consistency beats intensity when it comes to making a sustainable comeback.

4. The Magic of Rest and Recovery

Just as important as your runs? The time in between them. Take at least one full rest day per week to let your body rebuild and adapt. Yoga or gentle stretching can help with mobility and injury prevention and instead of sitting all day which can make you stiff, incorporate a 30-minute dog walk into your rest day. Even better if you can get your sore legs into an icy river or ice bath to reduce inflammation.

Recovery is just as much a part of the process, so make sure you listen to your body and prioritize sleep when returning to training. 

5. Fuel Your Body for Recovery

As you increase your training, your body needs more fuel to repair and get stronger. Make sure you're eating enough nutrient-dense foods, including healthy fats, quality proteins, and complex carbohydrates. Post-run nutrition is especially important—aim to refuel within 30–60 minutes with a mix of protein and carbs to boost recovery and reduce soreness. Hydration and electrolytes also play a key role in keeping you feeling strong and energized. Electrolytes are naturally high in many fruits and veggies, so a post-workout smoothie is a great tool to boost recovery. 

Learn More:

Watch On-Demand: Intuitive Eating for Hangry Athletes

Join Live: Fuel Like a Champion: A Culinary-Nutrition Class with Olympian Jessie Diggins and Author Elyse Kopecky

Welcome Back to the Run

Getting back into running after time off can feel daunting, but remember: you’re not starting from zero. Your body knows how to run, and with a little patience and care, you’ll feel stronger than ever. Lace up, take that first step, and trust that you’re exactly where you need to be.

Need more motivation? Join us for a memorable retreat week in Chamonix, Zermatt or Bend. Our 2025 Run Fast Eat Slow Retreats are filling up fast. Drop us an email if you have any retreat questions.