Taking a long break from endurance training—whether due to injury, life circumstances, or simply needing time off—can make returning feel daunting. The good news? With the right approach, you can ease back in, regain your fitness, and set yourself up for long-term success. Rushing the process often leads to burnout or injury, so it's crucial to be patient and strategic. Here are our top five tips to help you get back on track effectively and enjoy the process.
1. Celebrate Small Wins
After a long break, it’s easy to compare yourself to your previous fitness levels and feel frustrated. Instead, shift your focus to celebrating the small wins. Did you complete your first full training week? Did you run a little further than last time? Each step forward is progress, and acknowledging these moments will help keep you motivated. Progress isn’t always linear, so embrace every achievement along the way.
2. Increase Volume Slowly
One of the biggest mistakes athletes make when returning to training is ramping up too quickly. A good rule of thumb is to increase your training volume by no more than 10% per week. This gradual approach helps prevent injury and allows your body to adapt. More important than rapid gains is consistency—staying injury-free and training regularly will yield better results over time.
3. Re-Test: Set a New Baseline
Many athletes make the mistake of setting their expectations based on where they used to be, rather than where they are now. Re-testing can provide an objective view of your current fitness level. Whether it’s a time trial, power test, or simple endurance check, establishing a baseline now will help track progress accurately and set realistic goals.
4. Take Recovery Weeks
It’s tempting to push through and train hard every week to make up for lost time, but recovery is just as important as training. The body needs time to absorb training and rebuild stronger. Plan regular recovery weeks with reduced volume and intensity—every 3 to 4 weeks is a good guideline. This will help prevent overtraining and allow you to stay consistent in the long run.
5. Set SMART Goals
Having clear, structured goals can help maintain motivation and provide direction. Use the SMART framework:
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Specific – Define exactly what you want to achieve (e.g., “Run a 10K in under 50 minutes” rather than “Get better at running”).
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Measurable – Choose goals that can be tracked, such as power output, pace, or distance.
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Achievable – Be realistic based on your current fitness level.
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Relevant – Ensure your goal aligns with your overall training ambitions.
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Time-bound – Set a deadline to create a sense of urgency and purpose.
Setting both short-term training goals and longer-term race goals will help keep you focused and motivated as you progress.
Final Thoughts
Getting back into endurance training after a long break can be challenging, but with patience, structure, and a positive mindset, you’ll rebuild your fitness and enjoy the journey. Celebrate your progress, increase volume gradually, reassess your current fitness, prioritize recovery, and set meaningful goals. Most importantly, enjoy the process—endurance sport is about more than just performance; it’s about the experience, personal growth, and the joy of movement.
Ready to get back on track? Take it one step at a time, and we’re here to help you along the way!