It can be easy to fall off the wagon of consistent running training whether it be through injury, a lack of motivation or just simply life getting in the way. I know personally the first 6 months of this year have been a struggle.

I completed my first 100 mile race at the end of last year and found motivation lacking for consistent miles in the months following. Add to this a return to competitive sports and my body was taking days to recover from the physicality of contact sport, with running being the last thing on my mind.

As I prepare for my next ultra in November these are some of my key tips to a return to consistent running to set yourself up for success.

1. Make a plan (and stick to it!)

   Consistency is king and the biggest goal for a return to running should be to rebuild your habits. The plan doesnt need to be overally specific and can be as simple as running 3 times a week, setting a weekly total goal or running for time. The key though is to make sure you don't overdo it and give your body time to adjust to regular running. Its very easy after a couple of good runs to jump ahead and start skipping those scheduled rest days. Be smart, trust in the process.

2. Cross training is your friend.

   Running is repetitive and when you have had a long time off it is going to take time for muscles, joints and tendons to get used to that regular repetitive stress again. Cross training is a great way to help build that aerobic engine whilst changing up the stresses on your limbs and joints. An injury will be the quickest thing to derail your progress. So why not throw in some swimming, a hike or jump on the stationery bike to jumpstart those gains and reduce your risk of an overuse running injury.

3. Have something to work towards.

   Signing up for a race or event in the not too distance future is a great way to keep yourself motivated as you get yourself back into it. I find it also helps to give you some direction in your training so it feels more purposeful. Knowing ill reap the benefits on the start line often just gives me that little extra push to not to snooze the alarm when it goes off in the morning and hit the trails running.

4. Keep it fun!

   The least talked about but the most important! The first few weeks back into regular running its important to plan lots of fun things to make it easier to keep showing up. Sign up for a local group run, rope in a few friends for your Sunday long run or pick your favourite picturesque trail for some easy miles. Keeping the first few weeks light and fun makes it easy to build back into a routine. Once your back into it and have some momentum then you can start adding in those dreaded threshold hill repeats!

So keep these in mind if you find yourself returning to trail running after an injury or break. If there are any other tips or tricks you have found useful why not let the moretrail community know but adding to the conversation on our online trail running forum.

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