Resetting the Routine

Whether you're returning from a regular post-season break or longer time off due to injury, knowing when and how to return to full training can be challenging. Today on The Hammer, Drew Hunter joins us to share his personal experiences with taking time off and easing back into running. He breaks down key principles for a successful return and provides three sample training plans tailored for beginner, intermediate, and advanced runners.

Welcome Back!

I’m excited to share that I’m returning to running after a bit of time off. With a busy year and welcoming our new baby girl, Rosie, it’s been an incredible but exhausting season. Taking breaks is something I’ve come to value deeply in my running journey. Over the years, I’ve adjusted what these breaks look like, depending on where I was physically, mentally, and professionally. I wanted to share some thoughts on how I approach these breaks, the lessons learned, and a few ideas on easing back into running if you’re coming off a break of your own.

Finding the Right Balance: How I’ve Redefined “Breaks” Over Time

Early in my career, I defined a break as only a few days off. Back then, I was a hungry young athlete who never wanted to slow down for too long. Three days off would feel like an eternity, and I’d jump right back into training, stacking seasons with little room for reflection. Since I wasn’t yet a professional, I could get away with this because I hadn’t experienced the burnout that’s more likely to creep in now.

As I transitioned into professional running, I realized the importance of more structured downtime. I started taking breaks as week-long stints, where I would run casually, often incorporating social runs with friends or exploring new routes. These weeks were lighthearted and rejuvenating, giving my body and mind a break from intense training while maintaining some routine.

Now, at this stage in my career, I’ve learned to embrace taking two full weeks off at the end of every year. I need it—not just physically but mentally, to detach and reconnect with other parts of my life. With a new baby and a family to prioritize, time is more precious than ever. I don’t want to spend too much time focused on anything other than Rosie and being there for my wife.

3 Rules for Getting Back into Running After a Break

Whether you’re a pro athlete or just running for fitness, getting back into running can be tricky. Over the years, I’ve developed a few key rules that help me get back into shape without feeling overwhelmed:

1. Embrace the Run/Walk Approach
   Everyone is eager to dive back into full training, but your body needs time to adapt again. I often start with a mix of running and walking to build up time on my feet without overloading my joints and muscles. This method isn’t just for beginners—I’ve watched national-level high school athletes start their seasons with run/walks. If it works for them, it can work for you too.

2. Incorporate Cross-Training to Boost Fitness
   I always get the itch to add more when getting back into running, and cross-training helps satisfy that urge without the risk of injury. Whether it’s a short bike ride, a session on the elliptical, or a swim, these activities allow me to build fitness while reducing the impact on my legs. As I increase my running volume, I’ll gradually phase out these cross-training sessions, but they’re a great tool for the early phases.

3. Don’t Be Strict With Your Routine Immediately
   I’m naturally an “all-in” person, but this period is a great time to relax my mindset and enjoy a bit more flexibility. Explore new routes, run at different times of the day, and, most importantly, don’t beat yourself up if you miss a run. The key is to let your body and mind ease back into training, so when it’s time to focus, you’re truly ready.

Building Back Up: Sample Training Weeks

Getting back into running after a break can look different depending on where you are in your fitness journey. Below are three sample training weeks that you can adapt based on your experience and goals:

1. Beginner: Run/Walk Week

• Monday: 30 min Run/Walk (2 min run, 1 min walk)

• Tuesday: off.

• Wednesday: 35 min Run/Walk (3 min run, 2 min walk)

• Thursday: off.

• Friday: 30 min Run/Walk (4 min run, 1 min walk)

• Saturday: off.

• Sunday: 40 min Run/Walk (4 min run, 2 min walk)

2. Intermediate: Running Every Other Day

• Monday: 30 min easy run

• Tuesday: off

• Wednesday: 35 min easy run with 5 x 1 min pickups

• Thursday: off

• Friday: 40 min easy run

• Saturday: off

• Sunday: 45 min long run, conversational pace

3. Advanced: Light Running + Cross-Training

• Monday: 40 min easy run + 30 min swim

• Tuesday: 30 min bike + 35 min run (easy)

• Wednesday: off.

• Thursday: 50 min easy run

• Friday: 40 min run (progressive) + 30 min on the elliptical

• Saturday: off.

• Sunday: 60 min long run (with strides)

Final Thoughts

Getting back into running is a process that should be tailored to where you are in life and your fitness journey. Be patient, experiment, and don’t be afraid to take it slow. Whether you’re a beginner or an elite athlete, these principles can help ensure you return stronger and more motivated than ever.

Thanks for reading, and I’m looking forward to sharing more updates as I build back my own fitness and find my rhythm again.

Chicago Marathon Recap

This past weekend, Reed Fischer ran an incredible race at the Chicago Marathon, posting a personal best of 2:10:14, finishing 13th in the men's division and 3rd among Americans. Here’s what Reed had to say about his race:

“Overall, I'm pretty pleased with how things went in Chicago. I feel I executed my race well, moved up through the field well in the last 10K, and took a nice step forward. I'd say it was a 'B' kind of race—lots of things to take forward into my next marathon, but not the one that will define my career. But it's a cool feeling to run a :40 personal best and feel like it was an average kind of day. That, to me, shows we've got a lot still on the table and room to grow both in training and in racing. So I'll see you all in the spring, maybe for a race that could define my career!"

~ Reed Fischer

Up Next:

Stay tuned for the next issue of The Hammer dropping on November 1st. We have some exciting announcements and opportunities to share - you won’t want to miss it!

Training Plan Feature: Turkey Trots!

Believe it or not, Thanksgiving is in sight (T-6 weeks away!). What better way to kick off the day than by getting out there for a turkey trot? Show up ready to rock by grabbing one of our training plans!

Program Length: 4-6 weeks

Goal Time: 14:00 - 40:00+

Cost: $30.00 - $45.00

Expanding our Superpowers…

At Hammer & Axe, our coaches are dedicated to helping runners unlock their full potential. Crafting a training plan is just the beginning. Each coach draws on their unique background, values, and expertise to provide a personalized athlete experience. With their own coaching 'superpower,' they match with the right athlete to bring out the very best. Stay tuned on November 1 - we’re expanding Hammer & Axe with new expertise to better guide and empower every type of runner.