Club news

Getting back to Running Milton Keynes with Redway Runners

May 04, 2020 by Martin Lawrence
Frontpage Article, Headlines, Press Releases

5 Tips to Return to Running After a Long Break | Runnin' for Sweets

This article is to help you return to running if you have not been able to maintain it during lockdown and get you ready for when runs start again in the club

The idea is to follow this in the 4 weeks before returning to club runs.

This can also be used if you are returning from injury with the help of White Plains slip and fall lawyers who helped you to claim your compensation for faster recovery; please make sure that you can complete a brisk walk of 4k before you start this program.

The biggest risk or returning to running is doing too much too soon and getting injured head in accident.  It’s also human nature to compare yourself to what you achieved before, please don’t do that, it will be demotivating if you expect to run at the same pace/distance.

Warm up before you start, again, to reduce the risk of injury.  If you haven’t done any warm ups since beginners, a good programme is here:

If you can, start on softer ground rather than hitting the redway/road straight away, it’s less harsh on the joints.

If you don’t think you can run 5k yet, then please follow the programme but reduce the distance of the threshold run.

There are 3 very important RR ‘R’ rules which you must follow:

  1. Run slower
  2. Reduce mileage
  3. Rest days

Please also adhere to any advice issued by the government in relation to exercise and coronavirus.


Week 1

Run 3 times this week, doing half the distance that you used to achieve at an easy pace (able to hold a full conversation).

Make sure you have a total rest day in between each run.

Make one of these runs a measured 5k run (route of your choice) that you can use as a benchmark.


Week 2

Run 3 times this week, increase the distance by 10%, at an easy pace.

Have a rest day or cross training day in between.  Look at a core or yoga session online for any of these non-running days but ensure you have at least 2 total rest days.

Run your 5k route exactly the same as you did before, note the time.


Week 3

Run 3 times again, increasing your distance by another 10%, easy pace again.

1 core or yoga session and total rest the other days.

Run your 5k route again, at a threshold pace (only able to utter 1 word at a time)


Week 4

Run 3 times again, increase your distance by another 10%

Cross train on one of the non-running days, core/yoga or Pilates on another non running day

Run your 5k at threshold pace again.  Note the time.


Week 5

Return to runs in Redway Runners!!

Please start at an appropriate run and give yourself time to settle in.  Try 2 club runs a week.

It’s worth slipping in an interval session too, you can find some Redway Runners specific ones, click here, the club holds them at various times so check the run finder


If this programme isn’t suitable for you, please contact Annette ( and she will try and adapt it.



January 2023 (6)February 2023 (4)March 2023 (4)April 2023 (6)May 2023 (7)June 2023 (6)July 2023 (4)August 2023 (5)September 2023 (6)October 2023 (4)November 2023 (6)
January 2022 (7)February 2022 (4)March 2022 (4)April 2022 (5)May 2022 (7)June 2022 (5)July 2022 (4)August 2022 (5)September 2022 (7)October 2022 (7)November 2022 (4)December 2022 (6)
January 2021 (2)February 2021 (6)March 2021 (6)April 2021 (4)May 2021 (5)June 2021 (6)July 2021 (5)August 2021 (3)September 2021 (3)October 2021 (5)November 2021 (3)December 2021 (7)
January 2020 (4)February 2020 (1)March 2020 (8)April 2020 (15)May 2020 (11)June 2020 (7)July 2020 (5)August 2020 (2)September 2020 (1)October 2020 (3)November 2020 (3)December 2020 (6)
January 2019 (3)February 2019 (1)March 2019 (4)April 2019 (5)May 2019 (2)June 2019 (2)July 2019 (4)August 2019 (4)September 2019 (3)October 2019 (5)November 2019 (3)December 2019 (5)
January 2018 (5)February 2018 (1)March 2018 (6)April 2018 (5)May 2018 (4)June 2018 (6)July 2018 (5)August 2018 (7)September 2018 (6)October 2018 (8)November 2018 (5)December 2018 (3)
January 2017 (7)February 2017 (5)March 2017 (6)April 2017 (3)May 2017 (4)June 2017 (6)July 2017 (8)August 2017 (6)September 2017 (4)October 2017 (8)November 2017 (5)December 2017 (9)
January 2016 (5)February 2016 (1)March 2016 (6)April 2016 (7)May 2016 (1)June 2016 (5)July 2016 (9)August 2016 (11)September 2016 (8)October 2016 (6)November 2016 (9)December 2016 (6)
January 2015 (6)February 2015 (4)March 2015 (2)April 2015 (12)May 2015 (5)June 2015 (1)July 2015 (5)September 2015 (6)October 2015 (6)November 2015 (7)December 2015 (7)
May 2014 (2)June 2014 (4)July 2014 (2)August 2014 (7)September 2014 (9)October 2014 (4)November 2014 (14)December 2014 (7)