With the colder weather, there is no need to push yourself. Slow and steady training will help you prepare for a great start to the new year.
Between our busy holiday schedules and a shift to chillier weather (in most of the country), many of us have seen our mileage plummet faster than the temperature. But there's no need to panic. Following a simple plan can get you back in the groove before you know it.
The biggest piece of advice I want to provide here is this: Slower and shorter are your best moves. Nothing causes more running injuries than a too much, too soon mindset. It's a marathon, not a sprint, right? You need to take the long view and keep the end goal in mind.
If you're starting at zero either as a beginner or after a couple of months off, I highly suggest starting with a run/walk combo. There are a variety of ways to this, but I strongly suggest starting with two minutes of running, followed by two minutes of walking for 20 minutes total. That's it. Don't worry about your mileage or your pace.
You should do this, and no more, for at least two weeks, up to six days per week before taking a step up. There are two ways to go the next level: 1. Switch the interval to three minutes of running and one of walking and continue with 20 minutes total. 2. Remain at two and two, but push two or three of the workouts to 30 minutes. This should continue for two more weeks. After that, you can go back to full running if you feel ready. Do not increase your total minutes by more than 15 percent in any week.
For the more serious runner who has taken a few weeks or even a month off, I suggest starting with 30 minutes four to five times a week. Once that seems relatively easy, begin adding 10 minutes to one or two runs per week. As it gets easier, stretch one of those 40 minute runs to 50, then 60 while bringing some of those 30's up to 40's.
The key in both cases is not to rush. Easing your way back is the best way to avoid an overuse injury. And remember, physical therapy is a great option if you start to feel something's off. Here in Illinois, you do not need a prescription to see a PT, and we hope you'll take advantage of our official partner, React Physical Therapy. You can do a telehealth visit from anywhere in the country too. Be sure to mention you're a Hero if you're running with us in 2024.
Bottom line, no one goes from zero to 26.2 in a month. Don't feel guilty about running less in January, February, and March. The most important part of those months is consistency and staying healthy to set yourself up for success. Perhaps put a goal event on the calendar like the Bank of America Shamrock Shuffle on March 24. If you're reading this at another time of year, be sure to wait at least two months before signing up for any races.
Remember, don't be in a hurry to get into shape. It almost always backfires. Be consistent and you'll be ready for bigger and better things as we hit spring and beyond.