Let’s start all over again: When we run regularly, our body creates what is known as “muscle memory”, allowing the body to remember the rhythm as we run. Of course, if we stop running, this will gradually disappear from muscle memory. It depends on how long you stop running, if we stop running for a short period of time, the recovery doesn’t take very long. However, if you stop running for a long time, you need to start again gently.

A little “TRICK” when you start to practice running again. For those who have stopped very short or less than 2 weeks, you should resume training for 60-70% of the distance accumulated, focusing on an easy run to remember old rhythm, to restore muscle strength, and build muscle memory. A speed training section should also be reduced so as not to cause fatigue or overuse of your muscles to the risk of injury.

For those who have been stopped running for a month, you should return to 40-60% of the distance accumulated by running comfortably and should refrain the section speed work in the first few weeks. Then you feel your body is getting stronger, then gradually add speedwork to the program.

Do not forget that we should not be in too hurry as this can lead to injury. Have fun running for sustainable health.

“Return to running again, it have to run more fun and stronger than before”

“Yothin Yaprachan”
Mid-distance runner, Thai national team