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Get back to running!

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We hope you & your loved ones are doing great and staying safe during this sanitary contingency. You might be very excited about going back to nature and running outside, -which is great!-, especially after a long quarantine. But if you stopped your training for at least one month, there are a few things to consider to get back to running safely.

Set a goal.

The first and most important step is to understand what you want to accomplish. Is it ‘to begin running and be active’? Do you want to train to run a 5K or 10k?  How does running a long distance race like a half marathon or marathon sound like? What about training for a triathlon or ironman?  Once you have set a goal and you are willing to commit to, then it is time to determine a training schedule and plan.

Choosing a training plan

Photo by Sarah PflugThere are many different training plan options you could use. You can go online and search for generic training plans depending on your fitness level and goal, but the best options are to reach your local running clubs and see if there are certified coaches that can help you out or just search for a RRCA certified running coach that you feel comfortable with and who can create a personalized training program ‘just for you’.  A local certified running coach is great, but you might also feel comfortable with a coach who can train you online.   For more info on running coaches, local events and running clubs, visit

BELIEVE&TRAIN's founder Jorge Euran & Liubov Lomonosova (IG: @lomonosovicoaching) our amazing brand ambassador are RRCA certified coaches.

Cross and strength training

Depending on your goal(s) and level of fitness, you could also add cross / strength training to your program. But once again, the first step is to understand what you want to accomplish. 

This type of training will help to strengthen your muscles, tendons and ligaments, but the type or amount of strength training will depend on your overall goal.  It can be relatively easy to get injured doing strength training, so once again, please seek advise from a certified coach in advance.

Don’t push yourself too hard

After some time off running, you might get a little frustrated at first and might even want to try to run as you used to, but it’s essential that you acknowledge the need to re-start slower and easier that you used to run, to avoid injuries. Getting back in shape is a process and requires patience and perseverance. Don’t compare yourself with your old runner version on day one, and of course, don’t compare yourself with other people. You have your own pace and your own race to get back on running. And remember to listen to your body. If you feel pain or you feel very tired… it might be a good time to rest. If the pain is too severe, please go and see a doctor. 

Choose the right outfit

Photo by Henry GeddesGetting back on running will require a pair of shoes adequate to your specific needs and clothing that make you feel comfortable and light for the exercise. Depending on the weather, you might need different outfits so you don’t miss the running day for not being prepared. But remember, the beauty of running is that you don’t need fancy or expensive stuff… It all comes down to a good pair of shoes.  Remember to visit local running specialized stores and get your tennis shoes fitted by a professional. By doing this you will decrease the possibility of injuries and the right shoes will help you run better, more efficiently and enjoy the sport!

Get your Playlist ready (or not)

Some people like to run with music, some rather listen to some podcasts or even book reviews. It doesn’t matter what you want to listen to while running, but make sure to get your playlist ready for everyday to keep you on pace; and if you’re the kind of person that likes to listen to nature while running or simply don’t like to listen to music, go for it!, but still prepare something just in case you need some extra motivation.  A very important word of advice, if you run with headphones, always keep the volume low and maybe one headphone off since it's very important to be aware of your surroundings.  Accidents can occur if you can’t hear what is going on around you.  

Develop healthy habits

Photo by Lindsay CraigGoing back on running is like creating (again) a new habit, therefore it is important to keep track of other things that will help you on this new plan. For example, you need to improve your eating habits.  Healthy eating does not mean to stop eating or to eat less and everyone will give you advice on this, but it is also important to find a professional certified nutritionist or dietitian to get a eating program ‘just for you’ that focuses on good and healthy eating habits. Also, keep an eye on your sleeping habits, you might not wake up the next day for your running session if you go to sleep late and the whole day could be frustrating. What’s important is to try to have an overall healthy lifestyle that helps you stay on track with running.  

Start again!

You failed one day? Don’t worry, you can start over the next day! Don’t judge or punish yourself for not running or exercising everyday. In fact, in general, you should not run everyday.  Remember, rest is also part of the running program.  You have to make sure to have a good and happy experience so it doesn’t become a burden!

Running can be more than just a hobby or a recreational activity, it can be a way of life.  Enjoy it.

Whether outdoors in a trail, near a lake or in the city streets. Enjoy it.  

It does not matter if you run slow or fast or you run and walk… just enjoy it.

If you run in a treadmill at the gym or at home. Enjoy it.

Stay positive, smile to other runners, motivate others to stay active and run and… ENJOY IT.



Let us know how your running goes and if you have other tips or want to share your story, contact us!


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