I am starting jogging again from about a six month break?

Question

I tend not to run when it's cold outside because it hurts my lungs. Since it's warm I am running again. Before I quit I was running 3 to 5 miles every other day or about four times a week.

I am wondering how I should build back up to this. Should I give my body an extra break in between, maybe only run 2 to 3 times a week, until my muscles get used to it again?

I ran yesterday and my lug and lower back muscles are sore and I don't want to hurt myself.

I am in great physical condition, don't smoke, and eat healthy.

Answer 1

Just slowly work yourself back into shape. I would say run 2-3 miles a day, maybe take Saturday or Sundays off, but just one day off, not a lot.

Make sure you stretch yourself out real well, especially your hamstrings if your lower back is hurting, those two are connected. Also work on your abs, that may be another reason why your lower back muscles are sore, because your core isn't strong enough yet to support you.

And remember, a runner's best friend is ice! If you are feeling any pains or soreness ice for 15-20 minutes on and off for 2-3 times a night.

Good Luck!

Answer 2

I won't try and run as you did before your break... and your body will definitely tell you if you are overdoing it or if you aren't doing enough.  I'd try running 3 times a week at different durations to see how you hold up...then you can slowly get back to your peak form!  Good luck and listen to your body!

Answer 3

you'll start to feel better after a week and 1/2 and back in shape in 2 months

Answer 4

Try still running 4 or 5 times a week still, but don't do anything further then like 2 miles for a week or so.......  Then once your not so sore bump it up a little every other time out (maybe .5 Mi.) until you get back to what you were doing before.  Doing some weights with your legs/back involved will help as well since you've taken time off.  Hope this helped,  Good Luck ....and try not taking such a long break during winter months, even if ya get just a few miles in each week.