31 Aug '14, 2pm

Back on Your Feet

Regular exercise is essential if you want to improve your fitness. But vacations, work, or family obligations can derail even the most dedicated runners. When that happens to you, don't get discouraged by the missed workouts. Simply start up when you can, scale back your pace, and increase your walk breaks. You'll find that it's much easier to regain your fitness than it was to build it. Here's how to approach those first runs, no matter how long you've been away. The Break: One to two weeks The First Day Back: Run two to three minutes per mile slower than your average pace, and run about half the distance of your previous typical run to avoid soreness. Take more walk breaks. The Break: One month The First Week Back: On Monday, run 15 minutes using a ratio of 15 to 30 seconds running/30 seconds walking. Tuesday: Walk 30 to 60 minutes. Wednesday: Run 15 to 20 minutes using ...

Full article: http://www.runnersworld.com/running-tips/back-on-your-fee...

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