How to Return to Running after the Winter Break in 6 Simple Steps
Returning to running after the holiday season can feel like going on a mountain run in flip-flops. The festive period brings joy, celebrations, and often a break from our regular running routines. This pause is natural—your body and mind need and deserve the rest. After all, even bears hibernate, and like most things in nature, they enter a stage of deep rest during the winter months. Why shouldn’t you do the same?
But when it’s time to get back into the swing of things, many runners face a few common hurdles:
- Lost momentum from skipped training sessions
- Reduced stamina after weeks of holiday indulgence
- Mental resistance to lacing up those running shoes again (“But the couch is so comfy!”)
- Fear of injury from jumping back in too quickly
- Assess your current fitness level
- Create a personalized return-to-running plan
- Set achievable goals that keep you motivated
- Build a sustainable routine that fits your lifestyle
- Use technology to track your progress
- Maintain consistency across all forms of exercise
Whether you’ve taken a week off due to injury or stepped away for an entire season, this guide provides the blueprint for your successful return to running. Let’s transform those post-holiday blues into runner’s highs!
Written and edited by Pavlína Marek
With insight from Coach and Ultrarunner Grant Grego
Step 1: Assess Your Holiday Activity Level
Your holiday season might have looked a little different from your usual training schedule, but chances are you stayed active in other ways. Let’s evaluate your activity level before we jump into creating a plan.
Think About Your Holiday Movement
- Did you take brisk walks to admire holiday lights?
- Maybe you went ice skating or skiing with your family?
- Did you carry a giant Christmas tree up five flights of stairs? (Yes, that counts as a workout!)
Your body maintains fitness through various activities. Even the seemingly small ones contribute to your base fitness and help your return to running feel smoother.
Assess the Activity Impact
Some call it impact, others call it training load. The important thing to know is that moderate to high-impact activities helped you maintain your fitness while low-impact ones made for perfect active recovery. Here’s a quick way to categorize holiday activities:
- High Impact: Skiing, tennis, HIIT workouts
- Moderate Impact: Swimming, cycling, hiking
- Low Impact: Walking, yoga, light stretching (and frantically chasing after your toddler in a crowded mall)
Ready-to-Run Indicators
Test Yourself: Try a 5-minute jog. If your breathing stays controlled and you feel comfortable, your body is ready for a structured return.
- Before jumping into your first run, check these signs:
- You can walk briskly for 30+ minutes without fatigue.
- Your muscles feel recovered and not sore.
- You’re mentally eager to run (or at least curious).
- Your resting heart rate is stable.
Step 2: Adapt Strategies for a Successful Return to Running
The strategy for your return depends on how long you’ve been away. Here’s a quick breakdown:
Quick Return (1 to 2 Weeks)
Plan:
- Start at 75% of your pre-break distance.
- Maintain your usual running pace.
- Resume normal training after 2-3 runs.
Medium Break (3 to 4 Weeks)
Plan:
- Start at 50% of your previous mileage.
- Reduce pace by 1-2 minutes per mile.
- Add one mile every 2-3 runs.
- Include walk breaks if needed.
Extended Break (4+ Weeks)
Plan:
- Start with run-walk intervals (e.g., 1 minute running, 1 minute walking).
- Gradually increase run time by 5-10 minutes each session.
- Add speed work only after 4 weeks of consistent running.
- Strengthen your base with core exercises like planks and bridges.
Remember to track your progress and adjust these guidelines based on your personal fitness level and how your body responds to the renewed activity.
Step 3: Set New Goals for Your Running Journey
SMART (Literally) Goal Setting for Runners
- Specific: “Run three times a week for 20 minutes.”
- Measurable: Track your progress with mileage or pace.
- Achievable: Start where you are, not where you wish you were.
- Relevant: Choose goals that excite you.
- Time–based: Set a clear timeline, like completing a 5K by March.
Examples of Achievable Goals
1. Distance Goals
- Add a mile to your longest run each week
- Complete three 30-minute runs weekly
- (Don’t forget to follow the 10-15% rule to prevent injury!)
2. Performance Goals
- Improve running pace by 15 seconds per mile
- Master hill running techniques
3. Lifestyle Goals
- Join a local running group
- Sign up for a spring race event
Stay Motivated
- Remember to document your progress through photos, running logs, or digital tracking. This visual representation of improvement serves as powerful motivation during challenging days.
- Break larger goals into smaller weekly targets to maintain steady progress without feeling overwhelmed.
When setting your goals, consider your current fitness level and time constraints. A realistic approach leads to sustainable progress and prevents discouragement. Your post-holiday goals should excite and challenge you while remaining within reach of your current capabilities.
Step 4: Create a Sustainable Return-to-Running Routine
Consistency beats intensity when it comes to rebuilding your running habit. Here’s how to make it work:
Start Small and Build Up Gradually
- Week 1-2: 15–20-minute runs at a conversational pace.
- Week 3-4: Add 5-10 minutes to runs when they feel comfortable.
- Week 5-6: Introduce one longer run per week.
(Adjust this method to your fitness levels; you may start with two, three, five,… minutes running/one, two, or three minutes walking, and work your way up from there.)
Plan Your Running Schedule
Creating a balanced weekly schedule helps maintain consistency. Create a schedule that fits your needs. Below is a sample weekly schedule, but that doesn’t mean it’s right for you; adjust your workout and rest days to fit your schedule, and don’t be afraid to change things up if need be!
Sample Weekly Schedule:
- Monday: Easy run
- Tuesday: Rest or cross-training
- Wednesday: Medium-intensity run
- Thursday: Rest
- Friday: Short run
- Saturday: Long run
- Sunday: Active recovery
Tips for Schedule Success
“It’s not about having time, it’s about making time.”
- Block out specific time slots for your runs just like you block out time for work
- Lay out your running gear the night before
- Identify backup time slots for unexpected schedule changes
- Plan routes near your workplace for lunch breaks
- Partner with a running buddy for accountability
(When I worked two jobs in addition to being at uni, I used to bring the kids to the playground and run circles around it while keeping an eye on them. You may not have the ideal conditions but there’s almost always a way to make things work! Just be kind to yourself and don’t forget to switch directions every once in a while so you don’t get dizzy :))
Intensity Distribution
- 80% of runs at an easy pace
- 20% at moderate to high intensity
- Include rest days between challenging workouts
Remember that a sustainable routine prioritizes consistency over perfection. Missing a planned run isn’t a failure – it’s an opportunity to adapt and continue your progress the next day.
Step 5: Use Technology for Motivation and Guidance in Your Running Journey
Modern technology offers powerful tools to reignite your running passion and maintain consistent progress. Leverage apps and gadgets to keep you accountable!
Structured Training Apps
“Technology can guide you, but passion will drive you.”
- Couch to 5K – gradual progression with guided intervals (App Store/Google Play)
- Nike Run Club – coached runs and customizable training plans (App Store/Google Play)
- Strava – perhaps the most all-around sports app, combines social networking, performance tracking, and challenges (App Store/Google Play)
Data Tracking Benefits
If you’re a data-driven person, these apps will be a gold mine. Depending on how you use them or what other hardware (like watches) you own, you’ll get detailed insight into your running. You’ll be able to:
- Monitor pace improvements
- Track distance covered
- Analyze heart rate zones
- Record personal records
- See recovery level
- (And much more)
Smart Integration Options
- Connect with fitness watches
- Sync with music streaming services
- Share achievements on social media
- Join local running groups through app communities
Running apps help create a supportive digital environment that celebrates every step of your journey back to running. The combination of structured plans, progress tracking, and social features provides the extra push needed to maintain consistency in your running routine.
Step 6: Embrace Consistency Across All Forms of Exercise
- Strength Training: 2 times per week (planks, glute bridges)
- Low-Impact Cardio: Swimming or cycling
- Flexibility Work: Yoga or stretching
Remember: consistency trumps intensity when rebuilding your fitness routine. Focus on showing up daily for some form of movement, even if it’s just a 15-minute walk. This steady approach builds the mental and physical foundation needed for successful running.
Conclusion
Remember that every runner faces these transitions—they’re a natural part of the sport. By following a structured plan, setting achievable goals, and staying consistent, you’ll rediscover your rhythm.
And when you’re overwhelmed, just remind yourself:
You don’t have to be great to start, but you have to start to be great.
Now go lace up, your best miles are still ahead! 🏃✨
About Grant
Grant Grego is a UK coach and ultrarunner. He’s done many races from marathons to multi-day stage races and, eventually, began coaching to help others reach their goals. He believes that “we all have greatness within us, it’s about finding the right person to help bring it out of you.”
Find Grant: 