Re-establish frequency and comfortable movement before trying to recover every lost kilometre.
Accept your current starting point
Fitness and tissue tolerance can change during a break. Begin with short, conversational sessions and use walking when helpful, even if you previously ran much farther.
The goal of the first weeks is to finish able to recover, not to prove what you once did.
Build a repeatable rhythm
Leave recovery between runs and add duration only when the existing pattern feels manageable. Delay hard intervals and steep hills until easy running is established.
Illness, surgery and significant injury require individual clearance and guidance from the relevant healthcare professional.
Respond early
Stop and obtain advice for severe pain, swelling, inability to bear weight or symptoms that persist or worsen. Seek urgent help for chest pain or fainting.