How to Restart Running After a Long Break

Have you taken a long break from running? I have.

But we’re back, right? I’m back, you’re back.

And we’re restarting our running habit in 2026. And we’re going to start slow. We’re not going to overdo it. We’re not going to go out and run three miles after not running at all for over two years. We’re not going to do speedwork. We’re not going to do hill repeats.

We are going to sign up for a 10K, though. So we do have to train.

No, really. How do you restart running after a long break? I’m not a running expert, but I am someone who has been a runner and then taken a break…a couple of times in my life.

It was easy to get away with the (many, many) mistakes I made when restarting running when I was in my 30s, but I’m almost 50 now. Based on my experience, here’s what to do when you’re perimenopausal and decide you want to start running again.

Go slow.

Not just run slow. Build your mileage slowly. Do not go out and run a hard 5K right off the bat. Think the 15 minutes of walking and then like 2 minutes of running with 2 minutes of walking for like 20 minutes, and then another 15 minutes of walking kind of slow.

Be consistent.

Try for three slow runs per week. After the third week, reduce the walking a little and increase the running a tiny bit till you get to about 5 minutes of running and one minute of walking for the entire length of time…let’s say 30 minutes.

Strength train.

This is all I’ve been doing for years, so this one’s not a problem for me, but I know so many people who don’t do any strength training. And they’re not all women, but a lot of them are. Ladies, we need muscles if we want to age well. Plus, strength training helps maintain strong bones. We don’t want a stress fracture just as we’re getting back into running, do we? So get some dumbbells or something. There are lots of strength training workouts for runners out there, so just find one that looks interesting to you, and do it. (PS: It can literally be like 20-30 minutes three times a week, especially if you’re new to strength training.)

Sign up for a race.

This always helps motivate me. I’m not training for speed these days, but I also don’t want to feel out of running shape during the race. It keeps me honest with my running routine. Jamey and I did the Cocoa Cup 5K in Summerville in December. (Stay tuned for a recap!) I think I had a permanent grin on my face all 3.2 miles! Next up: the iconic Cooper River Bridge Run 10K in Charleston at the end of March.

Okay, so who’s with me? Who has restarted running in 2026? I’m excited. Let’s do this!