10 Tips to Restart Running Again After Winter Break

From spending time with family over the holidays to having time dedicated to relaxation and nurturing friendships, winter break is the perfect time to hit the reset button. While the break is a well-deserved pause, returning to the swing of things can be more challenging than expected. Brutal cold weather and a change or disruption in routine can put a damper on motivation.

However, runners know that they need to return to a consistent training routine, especially if they are student-athletes training for indoor track or the upcoming spring season—and even for adults training for a big race.

Here are 10 smart tips to get back to training after winter break so that runners of all ages can return to the sport safely and with confidence.

1. Start With Slowing Down the Pace

Never jump back into running at full speed. A big mistake is starting back up at full intensity. This can increase the risk of injury because the body needs time to readjust to the workload. For many, winter break is just a week or two, so there should not be a significant loss of fitness. Still, start slower than you think you should and spend the first one to two weeks at a reduced mileage and pace.

2. Consistency Over Intensity

When getting back to running—no matter how short or long the break—it’s important to focus on consistency. High-intensity workouts will do nothing for an athlete if they are random and sporadic. Consistency is key. Resume with short, consistent runs to rebuild the habit of training before chasing peak performance.

3. Ease Back Into Routine

Instead of immediately returning to strict training plans, allow flexibility when first coming back from winter break. Use effort-based training rather than pace or time goals to avoid overloading your system and mentality too quickly.

4. Never Skip the Warm-Up

Winter running often means cold-weather workouts. Runners should never skip a warm-up, but especially when returning after a break. Cold muscles and joints are more prone to injury. Spend extra time warming up with light jogging, dynamic stretching, and mobility drills—especially during the winter months.

5. Rebuild Strength and Mobility

Winter breaks often reduce strength work because of longer rest periods. Now is the time to reintroduce strength training like squats, lunges, planks, and hip mobility drills to restore balance and prevent injury. These exercises promote a strong body, reduce injury risk, and support running performance.

6. Listen to Your Body

You know your body best, so listen to it when getting back into a running routine. Soreness is normal, but pain is not. Look out for warning signs like tight calves, sore knees, or Achilles discomfort. Rest days are part of training—not a setback.

7. Focus on the Basics

Take time after winter break to reinforce good habits: proper running form, breathing, posture, and pacing. There will be time to fine-tune performance later, but rebuilding a strong foundation and focusing on basic mechanics should come first.

8. Fuel and Hydrate Properly

Holiday eating patterns can throw off nutrition routines. While there is a place for enjoying holiday treats, runners need to return to proper hydration and well-balanced meals, including post-workout recovery snacks, to support training demands.

9. Set Short-Term Goals

Instead of focusing on season-long outcomes, set 1–2 week goals like “train three times this week” or “finish every workout feeling strong.” Small wins rebuild confidence and set runners up for long-term success.

10. Remember Your Why

Motivation may dip after a break. It’s easy to say you’ll take the upcoming season off or postpone that race, but taking the easy route is not what champions are made of. Reconnect with your “why”—whether it’s health, competition, team camaraderie, or personal growth. Purpose fuels consistency.

Getting back to training after winter break isn’t about rushing—it’s about rebuilding slowly and steadily.