Starting to Run after Ten Years

I am giving up smoking Monday. I used to run for fun in my late thirties and early forties. Ten miles every other day.

I stopped and want to start again.

Could you help me?

I.e. what exercises I need to do before I run or what distance to start with as I have never been shown how.


Answer by Dominique:

Hi there,
Thanks for your running questions. Congratulations on making these wonderful changes in your life.

I hope you stick with it.

Let's cover the following:

1. The basics of starting to run after ten years
2. What to do before a run
3. Complement your running with strength or cross-training

The Basics of Starting to Run after Ten Years

You will find a lot of the information you need in my Beginner Running Tips section. I would definitely recommend you read up on a lot of the information in there. It has a lot of solid advice for when you are starting to run.

I do have a number of beginner running programs. They get you to running 15, 20 or 30 minutes non-stop. Many people love them. I get raving reviews quite frequently.

Some people however, tell me they don't like them and want something that starts more aggressively.

I often see the risk that people want too much too often. They might get into an exercise program and push themselves for two weeks. But then they find it too hard, get discouraged and stop.

A slow start doesn't matter. What does matter is that you keep going!

But whether you want to use these beginner running programs or not, the approach is valid for people who are starting to run all over the world. The same principles apply:

Do run/walks

Make sure the running component is an easy jog.

Build it up slowly, just a little more running every week, slowly phasing out the walking.

So, have a look at the beginner running programs and adjust them to your liking, but do use the same principles. Before you'll know it you are running 5 minutes at a time, 10 minutes at a time, 15 minutes at a time etc.

What to Do Before a Run

When you are doing a run/walk program, you do not require a super extensive warming-up. As long as you keep the running at a very easy effort.

However, it is best practice to get into the habit of creating a dynamic warm-up routine. Especially when you have a desk job and you spent your days sitting down, you will want to get your body ready to do exercise.

This can simply be an easy walk or jog beforehand and then some specific exercises as explained on my running stretches page.

Complement Your Running With Strength or Cross-Training

I am a big fan of strength training and cross training. Strength training helps you create a more resilient body. It makes you stronger, fitter and faster.

Cross-training such as swimming, exercise bike or elliptical machine can provide a break to your running muscles, whilst still providing you with a cardiovascular stimulus.

Altogether, a routine that includes running, strength training and cross training will help make you a stronger, happier runner.

For more information, check out the Strength Training for Runners and Cross Training for Runners pages.

Wishing you best of luck with starting to run again. Eventhough it has been ten years, there is no reason that you can't get back to running. Take it easy and slowly and support your running with some strength and cross training and you are onto a winner!

All the best.
Kind regards,
Dominique