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- The holidays are over and it’s time to get back to the routine and with it, the return to training in a more orderly and planned way.
- After a period of disconnection, getting back into the training routine can be difficult if you want to get back to your pre-holiday fitness levels in just a few days.
- To get back to running after the holidays in an easy and progressive way, follow the advice and recommendations we share in this article.
- Having a clear, concrete and short-term goal will keep you motivated and focused to achieve it.
Index
Tip 1: Set a realistic short-term goal
To expect to achieve high mileage, fast paces and not get injured along the way in record time will only lead to frustration, fatigue and muscle discomfort.
To get back to running after the holidays, set a first short-term goal (for the next few weeks) that is manageable for you and to which you are committed.
For example:
- Train 2-3 days a week on non-consecutive days for the next 3-4 weeks.
- Write down in your daily planner the 2-3 days you will run/train. Try to make them days when you don’t have so much to do and have at least 45 minutes to train.
Tip 2: Get in shape
Before resuming all your training, don’t forget that you need to be fit, i.e. first regain your general fitness level as a basis for sports practice.
Runners often underestimate strength training and general fitness.
However, after the holidays, the pre-season starts: this is the ideal time to build not only a good aerobic, but also a good muscular base.
Tip 3: Progression: Run Walk Method
One of the basic principles of training is that of progression. This means that if you have not been running and/or have significantly lowered your running volume and intensity, you will need to start with the easiest and least intense.
The Run-Walk method of alternating walking intervals with running intervals is an excellent choice for the first 7-21 days.
Tip 4: Keep a training diary
“What can’t be measured can’t be improved”
That’s why it’s a good idea to write down the data for each training session; whether it’s running, strength training at the gym, mobility training, etc.
It’s a way to get into the habit now that you’re back at it after the holidays and see your weekly progress. In addition to training data, record your feelings, perceived exertion, the number of sets and the number of kilos you move in each exercise.
In this way, you will have a record of everything you do so that you can later analyse and compare with the starting situation.
Tip 5: Don’t be in a hurry, be patient
One of the most common mistakes is to want to get back to fast paces with a good feeling in a short time.
Being patient and reaching your weekly targets will ensure that your training program meets the progression of volume, intensity and frequency of training.
Start by aiming to train 2 to 3 days a week for the first month, and then increase the frequency of training, the duration of the sessions and the intensity.
Create your race pace recovery plan
As mentioned above, it is important to maintain a training progression and start simple and build or recover your aerobic base.
A well-developed aerobic base will allow you to push yourself harder and keep you at more competitive pace.
- The first 4 weeks: prioritise general strength/fitness training and a frequency of 2-3 running sessions or following the Run-Walk method. After 3 weeks, add a 1-2 minute tempo change session.
- Once this first month is completed, we can incorporate a day of short series of high-intensity work to develop aerobic capacity.
- Don’t forget strength training at any time.
- Give yourself 1 to 2 days of total rest and/or active rest (some very low intensity activity or stretching and mobility work).
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