How to reduce your risk of breaking down after a long lay-off from running in 2026

We see a similar trend here in the clinic each New Year. A spurt of motivation and enthusiasm in January to get healthy and active can sometimes come to an abrupt halt with the onset of pain and injury.

When taking up running or returning to running, it’s important to note your previous running history. If you have not ran consistently in >2-3 weeks, then you should be cautious about launching back into your previous distance/speed of running.

You may be best served to stifle your New Year’s enthusiasm and gradually build up your running over two or more weeks to your previous level to set yourself up for long-term success.

Some general return-to-running guidelines

1. Slowly build up distance before introducing speed work.

2. Start at a relatively comfortable intensity (you should be able to chat a bit rather than gasping for breath)

3. Leave a minimum of one rest day between running days (two runs spaced 2-3 days apart in the first week may be most appropriate)

4. Progress slowly using time/distance initially (an additional 10% per session might be appropriate in first few weeks depending on your running history)

5. Run / Walk intervals may be appropriate for those who haven’t ran in a long time

6. When you reach your initial target distance/duration, then you could shorten the session and increase the intensity by introducing some intervals at a slightly higher pace

7. Monitor your response to the sessions that include higher intensity/speed work, additional recovery time and rest may be needed after these sessions

   
   

Taking things slow in the first 2-3 weeks and conditioning yourself with a tolerance for the demands of running will set you up well for a consistent year.

This is especially important if you’ve picked up running-related injuries in the past.

If you want more clear-cut guidance specific to you, book an appointment and we’ll get you started!

At The Physio Ward, we can work with you one-to-one and show you ‘how to’ instead of saying ‘don’t do’, giving you the confidence to be active and continue doing what you enjoy. Consider visiting us if you'd like more information on how best to prepare yourself for your sporting pursuits - whether it's your first run, or your 10th competitive footballing season. You can book an appointment here, or call us at 01 6870302.