Returning to Training After Time Off: Why Slow and Steady Wins Every Time
by Scott Tomkinson, Kernow Physio, Cornwall
In his latest video, Scott explains why starting slow, rebuilding consistency, and resetting expectations are key to avoiding injury and staying motivated. If you’re thinking about getting back into exercise, this is a great place to start.
Getting back into training after time away can feel daunting. Whether that break came from injury, illness, work, family life, or simply falling out of routine, the temptation is often the same: to jump straight back in and “make up for lost time”.
As a physiotherapist and lifelong cyclist, I see this mistake far too often. I’ve also made it myself.
Recently, I headed out on my first ride in six months. Fitness had been neglected, legs felt heavy, breathing was laboured, and the pace was slow. But that ride reinforced one of the most important principles in rehabilitation and training:
Consistency beats intensity, every time.
Start Slower Than You Think You Should
When returning to exercise, the biggest risk is doing too much, too soon. This applies whether you’re a cyclist, runner, rugby player, tennis player, or gym-goer.
Training too hard early on:
- Increases injury risk
- Reduces motivation
- Makes setbacks more likely
Instead, the goal for the first few weeks should be low intensity, high frequency. Easy sessions done consistently build a base that your body can tolerate and adapt to.
A good rule of thumb is to commit to three weeks of steady, manageable training before pushing the pace, distance, or load.
Set Small, Achievable Goals
Big goals are motivating, but only if you’re physically ready for them. When returning to training, focus on small challenges that encourage consistency:
- Three short runs per week
- A set number of easy rides
- Regular movement focused on fat loss or general fitness
These smaller targets help rebuild confidence and momentum without overwhelming your body or your schedule.
Expect It to Feel Hard (At First)
One thing people aren’t prepared for is just how rough those first few weeks can feel. Training often feels uncomfortable, awkward, and mentally draining when fitness has dropped.
This is normal.
Those early sessions are as much a mental challenge as a physical one. Building routine, accepting temporary discomfort, and staying patient are all part of the process. There are no shortcuts here. Progress comes from showing up consistently, even when conditions aren’t perfect and motivation is low.
Don’t Skip the Base Work
Skipping the “boring” base training almost always leads to problems. Without it:
- Injuries are more likely
- Motivation drops
- Performance plateaus or declines
If you’ve had time off due to injury or life circumstances, the best approach is a complete reset. Forget what you used to do. Forget past numbers, times, or performances. Focus entirely on what your body can manage now.
Be Realistic About Your Life
Your training should fit your life, not fight against it.
Sleep, stress, work, family responsibilities, and age all matter. A training plan that worked ten years ago may no longer be appropriate now. Chasing old numbers or comparing yourself to past performances often leads to frustration and burnout.
Instead:
- Reassess your current situation
- Adjust expectations
- Focus on progress, not perfection
Training should support your life and health, not become another source of pressure.
The Takeaway
If you’re returning to exercise after time off:
- Start slow
- Train little and often
- Build consistency first
- Reassess after three weeks
- Focus on what you can do now
Patience isn’t passive. It’s an active decision to train smarter and stay injury-free.
Ready to Return to Sport Without Re-Injury?
If you’re coming back from an injury, dealing with ongoing niggles, or finding that setbacks keep interrupting your training, the right physiotherapy support can make all the difference.
At Kernow Physio, Scott helps people recover properly from injury and return to sport and activity with a clear understanding of what their body can tolerate, what needs addressing, and how to reduce the risk of future problems.
Get in touch with Scott at Kernow Physio to book an assessment and take a confident, informed step back into movement and sport.