Getting back into running after an injury, pregnancy, burnout, or simply a long break can feel overwhelming. No matter the reason for your pause, running comeback might feel intimidating, fill you with doubt, or bring up unfair comparison and guilt.
Rebuilding your running habit has to start with the right mindset. Patience, celebrating small wins, and a bit of self-compassion are what lead to a safe, sustainable routine. Most setbacks happen because many women rush the process or skip the foundation that support long-term progress.
In this post, we’ll go through the most common mistakes people make when getting back into running after time off – and how to avoid them. Learning to rebuild gradually and intentionally will help you regain your confidence, endurance, and motivation.
If you’re not sure where to start, read my Getting back into running after a break, injury, or pregnancy post – it’s a step-by-step guide to your running comeback: with purpose, without pressure.
Doing too much, too soon
The classic mistake most of us make when getting back into running is trying to pick up where we left off. When motivation and excitement are high, it’s easy to get carried away.
Especially coming back from injury or pregnancy, your body needs time to readjust. Muscles, joints, and tendons lose conditioning fairly quickly, and your endurance might not be where it was before the break. Pushing too hard from the start is the fastest route to burnout or re-injury.
Before you jump back into your usual mileage and pace, check for a few physical and mental green flags. Read 7 signs you’re ready to start running again to learn what to look for before restarting your running routine.
Instead of diving straight into hill sessions and weekly long runs, take things slow. Start with run-walk intervals and recovery runs at truly easy pace. Focus on consistency, not speed or distance – even 20-30 minutes couple of times a week is more than enough to make progress in the first month. As your body adapts to impact again, you can gradually increase running intervals or add an extra day per week.
If you’d like a simple structure that takes the guesswork out, check out my 4-week habit-building plan to start running again. It’s designed as a gentle way to rebuild fitness, regain confidence, and make your comeback sustainable – not stressful.
Ignoring rest and recovery
Many women believe that rest means “losing progress”, or feel guilty for being “lazy”. Rest is non-negotiable; it’s part of a process that keeps you moving forward. Recovery is where your body adapts, repairs, and rebuilds stronger. Without it, you’re just breaking your muscles down a little more each time. Not giving them time to properly recover is a sure way to get injured.
After a long break from running, your recovery needs might be higher than before – especially if you’re coming back from injury, surgery, or pregnancy. Make sure your healing is complete, get medical clearance before you even think about running, and treat recovery as essential part of your training. Rest days allow your muscles, joints, and connective tissue to handle impact as you rebuild your mileage.
A recovery routine doesn’t have to be complicated or time-consuming. Add quick, easy, sustainable habits into your day – five minutes of stretching after a run, some foam-rolling while watching TV, or an extra half-hour of sleep. These small, consistent actions compound into huge benefits over time.
For practical, time-saving strategies, read Running recovery routine for women: simple habits that fit busy schedules.
Skipping strength and mobility work
One of the biggest mistakes women make when getting back into running is skipping strength and mobility work. It’s easy to get caught up in the excitement of running and forget that your body needs to rebuild balance and control after a break,
You don’t necessarily need heavy weights or hours in the gym. Even two or three short, focused sessions a week can make a big difference. Focus on your core, glutes, and hips – they’re essential for your posture, running form, and impact distribution. Bodyweight exercises at home, resistance bands workouts, or mat Pilates with YouTube tutorials are all great ways to start. Again, it’s the consistency that matters in the long run.
If you’re not sure where to begin, consider working with a physiotherapist or an experienced PT with a running background. A few tailored sessions can teach you how to strengthen safely without overtraining.
Neglecting warm-ups and cool-downs
Because they don’t deliver instant, visible results, warm-ups and cool-downs are often the first things to skip – especially for busy women short on time. But after time away from running, your muscles, tendons, and joints need a little extra preparation to handle impact safely. Cold muscles are stiffer and more prone to strains, which can lead to re-injury.
A quick, five-minute dynamic warm-up can make a huge difference in how your run feels. Think leg swings, hip circles, or walking lunges. They’re great for activating leg muscles, improving range of motion, and easing into movement.
After every run, try to spend a few minutes cooling down with walking and gentle stretches for calves, hamstrings, and hips. It helps the heart rate settle down gradually and kickstarts muscle recovery process.
Keep it simple – again, it’s about consistency, not perfection. Those few minutes before and after a run might not look like much, but they play a big role in keeping you safe, healthy, and motivated week after week.
Ignoring proper fueling
Many women still train underfueled, either out of habit, convenience, or weight concerns. Not fueling properly is one of the most common mistakes when getting back into running – and a sure way to derail your progress.
Underfueling affects more than just your energy and performance. It can throw off your hormonal balance and slow down the recovery process. Proper nutrition is essential to keep your energy levels high and help prevent injuries.
Before you head out, have a small, easily digestible, high-carb snack: a banana, piece of toast with honey, or a granola bar. Think something small and quick that will top up your glycogen stores without causing discomfort. After running, focus on high-protein and complex carbs to kickstart the recovery process.
For more details, read my Pre-run fueling for women – what to eat before morning, long, and easy runs & Post run nutrition for better recovery.
Dismissing early warning signs
Pain does not equal progress. One of the most common mistakes when getting back into running is ignoring the early warning signs that something’s not right. It’s easy to dismiss stiffness or tightness as “nothing”, but pushing through can quickly turn a small issue into a bigger setback.
It’s invaluable to learn how to recognise the difference between normal post-run DOMS and potential injury. Mild muscle soreness or fatigue that goes away after recovery is usually fine. Sharp, lingering pain and persistent exhaustion are the signs to slow down, readjust, or rest.
Taking an extra day off is far better than being forced into another long break later. Listen to your body, and don’t hesitate to check in with your doctor or physiotherapist if something feels off. Getting help early can save you a lot of time and frustration down the line.
Falling into comparison trap
It’s hard not to measure your progress against old personal bests, or against other runners who seem miles ahead. A running comeback can trigger negative thoughts, especially when feeling a little behind.
Every running journey is unique, and yours will look different from others. Factors like age, overall health, life schedule, and genetics all play a role in our progress and performance. Comparison steals the joy from running – focus on where you are right now in the process.
Instead of chasing old numbers, celebrate what you can in the moment – showing up, finishing a workout, being consistent. Those small, regular efforts compound into sustainable routine that helps rebuild fitness and confidence over time.
Consistency always beats perfection. You don’t need to prove anything to anyone – just keep showing up for yourself.
Not building accountability
Without structure, running can easily start to slip off the schedule, especially when energy dips, the weather gets worse, or life just becomes busier. Accountability doesn’t mean pressure; it means staying consistent when motivation fades.
There’s no one right way to do it. You can start a running journal to note your workouts, use a tracking app like Strava, or find a running buddy to check in with. Having a way to track and see your progress builds momentum that’ll keep you on track.
It doesn’t mean that you have to stick to a plan no matter what. Life happens, and being flexible is the key – plan your week in pencil, not pen. Adjust runs as needed, swap days, or cross-train. What matters most is rebuilding a consistent movement habit.
Relying on motivation, not discipline
Motivation is great when it’s there, but some days waiting for it to show up just doesn’t work. It’s easier to stay in bed on cold, dark mornings, or sit down instead of lacing up when you’re low on energy and your schedule’s packed. That’s why habits matter more than inspiration: they keep you consistent when motivation doesn’t.
Discipline doesn’t mean pressure, or guilt: it’s reframing running as something you do, not another chore on the list. Shifting the mindset turns running into form of self-care that helps you stay focused, grounded, and confident.
To make it easier, turn your runs nothing you look forward to – have a podcast you only listen to when running, a playlist that boosts your mood, or a well-earned post-run coffee ritual. These small actions create a positive reinforcement loop that helps your habit stick long term.
For more practical ideas on building a running routine into a busy schedule, read How to start running as a busy woman – and actually stick with it.
Key takeaways
Everyone makes some of these mistakes, especially when getting back into running after a long break. What matters most is learning, listening to your body, and adjusting as you go. A running comeback doesn’t demand perfection, just small, consistent habits that form a sustainable routine in the long term.
Focus on small, repeatable actions – short runs, gentle recovery, mindful rest – and trust that progress builds in the background. Run your own journey – with purpose, without pressure.
If you’d like more support on your running comeback, explore my other posts on the topic:
- 7 signs you’re ready to start running again
- Getting back into running after a break, injury, or pregnancy
- 4-week habit-building plan to start running again
- Beginner running shoes for busy women: guide to the perfect first pair
And if you don’t want to miss any new posts, join The Extra Mile newsletter down below – for weekly dose of running motivation straight to your inbox.
