Last Updated on May 28, 2025 by Andy Walker
Getting back into running can feel like starting from scratch, especially if you’ve been away for years. I know this because I’ve been there—whether you stopped due to injury (like me), life changes, or burnout, returning to the sport is absolutely possible. Whether you stopped due to injury, life changes, or burnout, returning to the sport is absolutely possible. With the right mindset, pacing, gear, and personal strategy, you can find your rhythm again—and even enjoy the journey.
How I Returned to Running After a 15-Year Break
In my 30s, I took running seriously and ran the Buffalo/Niagara Falls Marathon—one of my proudest moments. I set my sights on the Chicago Marathon next and trained hard. But during that training cycle, I developed an IT band issue. I ran through it, thinking it would resolve on its own. It didn’t.
Eventually, during a long training run, I fell. That injury sidelined me for a year or so. When I tried to come back at age 36, the rhythm was gone. Running felt like a chore. My motivation faded, and so did the habit. I stopped running competitively—and then altogether.
Then more than a decade passed. Actually, it was more like 15 years. Now I do the calculation I was almost 52 when I started again.
When I finally returned, I was carrying 65 pounds more than my marathon weight. I didn’t start with a run. I spent a year walking to drop weight gradually, strengthen my joints, and rebuild trust with my body.
When it came time to run again, I knew I couldn’t afford to get hurt. As a moderate overpronator, I did my research and landed on the ASICS GT 2000 v13. It was the perfect balance of stability and cushioning. (Plus I have wide feet too.) That one decision helped me run again without fear.
This wasn’t about chasing PRs. It was about reclaiming something deeper: clarity, discipline, and joy. Running in my 50s isn’t the same—but in many ways, it’s better.
Assess Where You Are Now
Start by getting honest about your current fitness level. Have you been sedentary? Walking occasionally? Are you recovering from an injury or carrying extra weight? Answering these questions will help you set safe expectations.
If you’re returning after years off like me, or dealing with joint pain, it’s okay to begin with walking or walk-run intervals. Don’t rush. You’re not starting from zero—you’re starting from experience.
If you’re currently heavier than when you last ran, choosing the right shoe is even more important. Extra body weight increases impact on joints with every step, so a well-cushioned and supportive running shoe can make all the difference. Here’s a curated list of the best running shoes for heavy runners that provide stability, shock absorption, and long-distance comfort.
Set a Realistic, Motivating Goal
Having a clear goal helps keep your running routine focused and sustainable. Avoid vague aims like “get in shape” and instead choose measurable, motivating targets like these:
- Run (or run-walk) three days a week for a month
- Complete a 5K in 8 weeks
- Run 20 minutes continuously by week six
Pick something that excites you and fits your lifestyle.
How to Find the Right Running Shoes
After a long break, your feet may have changed—especially if you’ve gained or lost weight, or developed new gait tendencies. The right shoe can protect your joints and reduce fatigue. The wrong one can end your comeback before it starts.
Start by understanding your foot type and gait:
- Overpronate? You need stability.
- Supinate? You need cushioning with lateral support.
- Flat feet? You need structured arch support.
- Wide feet? You need roomy toeboxes.
- Neutral gait? You need well-balanced cushioning with minimal correction.
- Wide feet? You need roomy toeboxes.
Not sure where to start? Use our shoe fit calculators for personalized suggestions. Also check our brand sizing and fit guide before buying.
What worked for me: After extensive research, I chose the ASICS GT 2000 v13. As a moderate overpronator, I needed stability without bulk. These shoes made running feel smooth and pain-free.
Tip: Don’t let your budget stop you. New models often cost $150-$200+, but you can save $50-$100 by buying the previous version of the shoe you want. It’s often nearly identical in structure.
Also, check out this guide on orthotics if you think you might need extra support.
Begin with a Walk-Run Plan
Start with a walk-run structure to help your body adapt and avoid injury. Here’s a simple four-week template you can follow:
- Week 1: 1-min run / 2-min walk (repeat 6–8 times)
- Week 2: 2-min run / 2-min walk (repeat 6 times)
- Week 3: 3-min run / 1-min walk (repeat 5 times)
- Week 4: 5-min run / 1-min walk (repeat 4 times)
Repeat a week if needed. There’s no rush.
Always Warm Up and Cool Down
Prepping your body before and after each run can reduce your risk of injury and boost recovery. Include these steps every time:
- Warm-up: 5–10 minutes of brisk walking + dynamic stretches
- Cool-down: Light walking and static stretches
This reduces injury risk and helps your body adapt.
Respect Recovery Time
Your body gets stronger on rest days. Skipping them can slow your progress or cause injury. These signs might mean you’re overtraining:
- Lingering soreness
- Poor sleep
- Mood swings
- Joint pain
Take an extra day off when needed. Consistency matters more than intensity.
Strength and Mobility Matter
Cross-training and mobility work can enhance your performance and keep you injury-free. Focus on activities like:
- Bodyweight strength exercises
- Yoga or mobility flows
- Foam rolling and balance drills
These build resilience and prevent future injuries.
What Might Stop You From Running Again (and How to Overcome It)
Discouraged by slow progress?
Solution: Focus on consistency, not pace. Log your mood and energy. Progress will come.
Foot or joint pain?
Solution: Reassess your shoes or try orthotics. Use our shoe fit calculators.
Tight budget?
Solution: Look for the previous model of the shoe you want—often discounted by $50+.
Too busy?
Solution: Even 20-minute runs count. Schedule them like meetings.
Bad weather?
Solution: Have a treadmill backup or run indoors. Gear up for the season.
Shoes feel wrong?
Solution: Use our fit and sizing guide to get the right match.
Motivation dips?
Solution: Change your route, run with a friend, or set a fun reward every 10 runs.
Make Running Fun Again
Enjoyment is key to sticking with your routine. Use these fun strategies to stay engaged:
- Exploring new running paths
- Listening to upbeat playlists, podcasts, or audiobooks
- Running with a partner or group
- Setting a reward for every 10 runs you complete—new running gear, a health-tracking watch, or even something unrelated. I like cookbooks, so I buy one when I hit a personal goal. I like cookbooks, so I buy one when I hit a personal goal.
Affiliate suggestion: Consider linking to recommended gear like watches, headphones, or running belts.
Track Your Progress
Apps like Strava or Nike Run Club can help, but so can a notebook. Track how you felt, what you did, and what you learned. You’re not just logging miles—you’re building a habit.
Useful Tools and Resources
Here are some additional resources you might find useful:
