Getting Back on it After a Break

(or #OSIS - Oh SXXT It's Sepember!!!)

It's back to school this week! That signals the end of the summer season for most, and the return to a regular schedule. For a lot of us, me included, a break over summer can make staying on top of a fitness regime hard. But jumping back into your fitness journey after any break can be harder still. It’s easy to feel overwhelmed, especially if you are unsure of how much fitness you may have lost. It's hard to know where to begin. Whether you've taken a hiatus due to the summer holidays, a hectic schedule, an injury or just life getting in the way, remember that the most important step is deciding to start again. The tips at the end of this post will provide you with practical tips to get back on track and regain your motivation.

But back to me...

I've had a lazy summer! It's been amazing, I've been away a lot and I have been active, but my focus has not been on my running and fitness levels. I have paddle-boarded, hiked and climbed, I have even swum and done a few very short runs, but I haven't been lifting weights or running long... and my fitness has declined substantially. This would not be so much of a problem if I hadn't got a few races scheduled before Christmas... but I have a ten miler booked in for 6 weeks time and a half marathon in December. I need to get back on it and quick! So I have devised my workout schedule and started to get back on it, and thought it would help me mentally to share the journey over the coming months. This week my main focus is on getting back to running regularly. Last week, I was on holiday and managed a 2 mile run and short swim most days, so this week's progression is to cover about 3 miles per day in either running or walking, plus a couple of strength and mobility sessions. My runs are planned as a mixture of steady-paced runs, intervals, and slower efforts to keep it varied. Yesterday I ran 2.5 miles and walked another mile, today I have run just over 3 miles. Tomorrow is a scheduled rest day so I won't be running but will aim to walk at least 3 miles. I have another couple of runs plus some strength and mobility work scheduled for later in the week. I'll aim to post regularly on my socials to keep myself motivated - nothing like a bit of peer pressure!

If you are wanting to get back on it, but you are struggling to get started, here's a few hints and tips to help you along:

Acknowledge Your Feelings

Feeling unmotivated after a break is normal. Don't be hard on yourself! Take some time to reflect on your emotions. Are you anxious or maybe annoyed about how much fitness you may have lost? Maybe you feel stressed at the prospect of starting over. It can be helpful to write these feelings down to better understand them. For example, acknowledging that you have only exercised "twice a month" for the last three months can help you pinpoint where the motivation gap lies. Recognizing these feelings serves as a crucial first step in overcoming them.

Set Realistic Goals

Once you've recognized your feelings, it's essential to set practical goals. Start with small, attainable objectives. Instead of jumping back into an intense workout plan or running a marathon, aim for a steady, realistic progression back to fitness. You will doubtless need to wind back from where you were before the break. Depending on how long you have been away from your routine, it can take several weeks to get back to where you left off. It can feel really demotivating to "only" be able to do gentler, less arduous workouts but be kind to yourself. You do not want to risk injury or illness by rushing back in, or progressing too quickly.

To augment the workouts you do plan for the first few weeks, think about adding in simpler goals, such as walking for 15-20 minutes a day, hitting a specific step goal, or trying one new fitness class each week. According to a study published in the Journal of Physical Activity & Health, people who set realistic short-term goals are 50% more likely to stick with their fitness routine. Small victories will build your confidence and keep you motivated whilst your previous fitness levels return.

Create a Schedule

Establishing a consistent schedule can significantly impact your success. Designate specific times for exercise in your weekly planner, treating these appointments as unmissable. For instance, set aside 30 minutes every Tuesday and Thursday evening after work. Consistency will help reinforce the habit of working out. However, it pays to also allow for some flexibility—life can be unpredictable. If you miss a workout, recognize it's okay; just aim to get back on track as soon as you can.

Find Activities You Enjoy

Enjoyment plays a crucial role in sticking to your fitness plan. If the gym feels like a punishment, look for alternatives that inspire you. Activities such as swimming, joining a local sports team, or practicing yoga can offer enjoyable ways to get fit. In fact, research shows that individuals who engage in physical activities they love are more than 70% likely to continue exercising regularly compared to those who do not. Take time to explore various options until you find what resonates with you. Consider also what activities you may be able to enjoy and keep going throughout the next enforced break period so that you can minimize the chances of having to start over again.

Start with Short Workouts

Ease back into fitness by starting with shorter workout sessions. Gradually increasing duration and intensity minimizes the risk of burnout or injury. For example, you can begin with 20-minute workouts and work your way up to 45-minute sessions. A gradual increase in intensity not only allows your body to adapt but also fosters a sustainable routine. This strategy can help you stay engaged and makes it less likely you'll burn out.

Stay Accountable

Accountability can be a game-changer in your fitness journey. Consider partnering with a workout buddy, enrolling in a fitness group or class, or engaging a trainer (I have a couple of slots available each week at present!). Sharing your goals with someone else can deepen your commitment and make workouts more enjoyable. Studies show that individuals who engage in social support while working out can increase their exercise frequency by as much as 30%.

Celebrate Small Wins

As you progress, take time to celebrate your achievements, no matter how minor they may seem. Did you complete a challenging workout? Did you stick to your schedule for three straight days? Recognizing these accomplishments reinforces positive behaviour and boosts your motivation. Keeping a fitness journal to document your achievements, such as lifting heavier weights or maintaining a consistent schedule, can help you appreciate how far you’ve come.

Focus on Nutrition

Diet is a critical factor in your fitness journey. Be mindful of your nutrition and aim to incorporate whole foods into your meals. Try to build balanced plates filled with fruits, vegetables, lean proteins, and whole grains. For instance, prepare a colourful salad with spinach, quinoa, grilled chicken, and a variety of other vegetables. Also, don’t underestimate the importance of hydration. Aim for at least 8 glasses of water a day to keep your body functioning at its best.

Be Kind to Yourself

Your fitness journey is unique, so practice self-compassion along the way. There will be days of low motivation or struggles to stick to your routine, and that’s perfectly fine. Instead of being harsh on yourself, embrace the effort you are making. Progress takes time; even if results are slow, remind yourself that every step forward counts, no matter how small.

Visualize Your Success

Visualization can significantly enhance your commitment and motivation. Spend a few quiet moments each day imagining your fitness goals and how achieving them will feel. Picture yourself completing a challenging workout, feeling energized, or reaching a weight goal. This practice can reinforce your dedication and keep you focused as you pursue your fitness journey.

Seek Professional Guidance

If you feel lost or unsure where to begin, don't hesitate to reach out for some professional support. A personal trainer or fitness coach can provide personalized plans tailored to your needs. They can help you navigate your return to fitness effectively and safely. Furthermore, working with a professional can boost your confidence in your workouts, especially if you are unfamiliar with proper form and techniques. And you get your own personal cheering crew every step of the way!

Your Path to Fitness Awaits

Reigniting your fitness journey after a break may seem challenging, but the right mindset and strategies can help you regain a healthier lifestyle. Acknowledge your feelings, set realistic goals, and explore activities that spark joy. Build a supportive community, celebrate your growth, and treat yourself with kindness. And know that you're not alone - even those of us in the fitness industry often face the same struggles. With patience and determination, you'll be well on your way to achieving your fitness aspirations.