How to Return to Sport and Competition After a Long Break

Whether you’re new to a sport or want to get back into moving more, our Business Development Officer Vicky Dickson shares her story and top tips on how to return to sport and competition after a long break.

I am an endurance athlete, an adventurer and someone who likes to test my personal limits. I have taken on a 24-hour event, completed 75 miles (120.7km) in June, and am aiming for a 100-mile event next year. Two years ago I left the sport and activity that I had built up over the years, mentally broken.

I had struggled with the recovery needed from an attempt at a 120-mile event after having to stop at 80 miles. Two months on, I felt left behind by those I had previously run, walked and adventured with. They were still racing and moving forward and I felt stationary. As time went on, this got worse and then COVID hit. I found myself with social anxiety and health conditions that meant I was in discomfort standing up from the sofa. I had fully closed the door on returning to trail marathons and ultra distances.

My return to sport and physical activity came in the form of being invited to a 10km fundraising event by a friend. He is a familiar face at parkruns throughout Bristol and leads the Run and Walk group for the local running club. Many of those participating had taken up running to support the charity and added weeks onto a Couch to 5k plan. The event was sociable and everyone was very welcoming. This motivated me to start over with the ‘This Woman Runs‘ app – a longer version of the NHS Couch to 5k app. I soon had the confidence to join with others in a 30- or 45-minute run, and eventually a return to leading run groups. This time, I did not want to lose my sport and so I took measures to ensure this didn’t happen.

Here are my top tips on how to get back to moving more, or how to get started:

Volunteering

If you want to check out a race or an event that you are unsure about, ask about volunteering! Volunteering has enabled me to recover after long events where I have struggled with rest and recovery, and I have felt a huge amount of pride seeing those I have run with as a group leader complete their first event. It is also a great way to get to know the community and some organisers even offer discounted future entry for their event!

Virtual Fitness Challenges

For me, it was ensuring that I did not complete the one goal and then stop. In the early stages of building up physical activity, I would complete around 15,000 steps during the weekend, but on work days I would only manage 2,000 steps. The Bristol Moves+ app helped to motivate me to move more on my less-active days and keep on top of my goals. The Bristol Run Series and other virtual challenges have also kept me going and feeling part of a wider community.

Take Small Steps

I often felt like an imposter. I was too slow, too many long distances were walked, if I were not running then I would do nothing – these were things I told myself and not the things others saw in me. I was reminded that taking on big challenges meant an accumulation of small steps. Every walk or step out of the door in the rain is preparation for the bigger things. Same with a bike ride, walk with friends around the local park or chatting with others about their sport and adventures all help to inspire me and keep me motivated.

Next year, I have a couple of 50km events in April and June, a 50-mile event, and then see whether this year I once again take on the BIG one.

💡Whether you’re new to running and want to get started or are a seasoned marathon runner and are looking to get back into the sport, register your interest for the next Bristol Run Series 2025.