I recently got a tough little reminder from my own body.
After a few weeks of not doing much structured movement, I found myself needing to walk 10km. Not for training. Not for fun. But because I’m race director for an event, and it was time to check the course.
I got it done. Job ticked off.
But the next day?
Ouch!
My legs were sore, my back ached, and my energy levels were shot.
It hit me — hard — that while my mind still remembers what I used to be able to do, my body needs time to catch up. Especially after a bit of a break.
And that’s where this week’s lesson came in:
Your mind might be ready — but your body needs patience
We often talk about mindset in running. And rightly so — belief and motivation matter. But there’s a flip side.
Sometimes your mind is too ready.
Too eager.
Too convinced you can pick up where you left off.
But the body? The body moves at its own pace.
And that’s not weakness.
That’s not failure.
That’s physiology.
Just because you once ran 5Ks without blinking doesn’t mean your body can do it again straight away. The longer the break, the longer the rebuild.
Why building up slowly is actually the smart way
It’s easy to fall into the trap of trying to do “what you used to do.” But if you haven’t been moving regularly, even a 30-minute walk can feel tough at first — let alone 10km.
And if you push through too hard or too fast?
The soreness, fatigue, and injury risk come knocking.
The truth is, the most effective progress isn’t fast. It’s not flashy.
It’s consistent. Gentle. Sustainable.
That’s the kind of progress we believe in at Runners Gateway.
We’re not here for crash-course comebacks.
We’re here for habits. For health. For showing up again next week because we didn’t burn ourselves out this week.
Three things to remember when coming back from a break
Whether you’ve been away from running for a few days, weeks, or years, here are three gentle reminders I want to share:
1. Let your body lead
Your fitness memory might be strong, but your muscles, joints, and energy systems need time to rebuild. Trust your body’s signals. Walk when you need to. Rest without guilt.
2. Progress doesn’t need to be linear
Some weeks you’ll feel strong. Others will feel like a slog. That’s normal. Instead of chasing perfection, look for the patterns. Are you showing up more often? Feeling less intimidated? That’s progress.
3. Soreness isn’t a badge of honour
You don’t have to “feel wrecked” to feel accomplished. In fact, avoiding that beat-up feeling means you’re likely pacing it right. Save the big pushes for later — if and when they serve you.
Your pace is the right pace
Wherever you’re starting from (or restarting from), remember:
The patient path is the powerful one.
You’re not behind.
You’re not broken.
You’re just rebuilding — and that’s brave.
One steady step at a time.
Want to share your own story?
Join us in the Free Runners Gateway Community!
We’re learning together.
We’re growing together.
And we’ll be right here, cheering you on — no matter your pace.
