The holiday is over and everyday life is back. For many, this means getting their workout clothes out of the closet, lacing up their running shoes again, and finding their motivation after a few weeks where training may have taken a back seat.
And you know what? That's actually completely okay.
You don't have to be back to 100% from the first workout. On the contrary, it can actually be a good idea to start slowly and give yourself time to get back into the rhythm.
We've asked our ambassadors on Team MIIEGO how they get back to training after a break. Below you can read their best advice.
Set the bar a little lower than usual
It might be tempting to go straight back to the training volume you had before your holiday. But if you've been training less or taken a complete break, there's no reason to start exactly where you left off. You don't need to push yourself to prove that you're still at the same level as before the holiday.
Go for a shorter run. Reduce the weights. Take a calmer workout. The goal of the first workout is not to prove that you can still do it all. The goal is to get started again.
Jakob Schmidt, who works as a personal trainer, has a simple approach to his clients after a holiday:
"... I automatically lower the bar for my clients to about 25% less workload than before the holiday and then gradually increase it when muscles and tissue are ready again.” - Jakob Schmidt, @jakobschmidt_pt
"Set the bar low! It's easier to build on a success than to fight your way back after a setback.” - Anne Sofie Rhiger, @annesofie_runhappy
This might be one of the most important pieces of advice:
Make it so easy to get started that you almost can't say no. Start somewhere you can succeed and build from there.
Start with one workout
You don't need to plan the perfect workout week from the start. If you've had several weeks off, it might be fine to just focus on the first workout. Once that's done, you can think about the next one.
Too many ambitions can quickly make everything feel more overwhelming. If the goal is five workouts in the first week, a busy Monday or lack of motivation can quickly make the whole plan feel like a failure.
Therefore, start with one workout instead - and once that's done, you've already taken the first step. When one workout becomes a habit again, you can gradually increase. It's not about getting back as quickly as possible, but about finding a rhythm you can stick to.
"Start with one workout. Not a perfect week, and accept that the first week feels heavy. That's completely normal.” - Emma Louise Ringbo Peyron, @thelifeincolour
Make it easy to get going
Sometimes, it's not the workout itself that's the problem. It's the start. Getting up from the sofa, putting on workout clothes and shoes, and getting out the door. Therefore, it can help to remove some of the small "obstacles" from everyday life. For example, lay out your workout clothes the night before, pack your bag in advance, or write the workout directly into your calendar.
Rune McLeod Winther himself has a simple approach when motivation is lacking:
"Tell yourself that you only need to work out or run for 10 minutes. If after 10 minutes you still don't feel like it, you can turn back with a clear conscience.” - Rune McLeod Winther, @runner_mcleodwinther
It's not that 10 minutes is the magic length of a workout. For Rune, it's about making the first action as manageable as possible - and once you're out the door, it's often easier to continue.
Make an agreement with yourself or others
A regular appointment can make it easier to get back to training in everyday life. This could be with a friend, a colleague, a training partner, or a team.
If you don't have a training partner, you can also make the agreement with yourself. For example, sit down on Sunday evening and plan the week's training. When the training is in your calendar just like all your other appointments, it becomes easier to prioritize.
"Set the bar low at first and make some running appointments. It's always easier to get out when you have someone to run with.” - Ninna Lodberg Munk Porsmose, @ninnaporsmose
Make training something you look forward to
Motivation doesn't always have to come from a big goal. Sometimes it's simply about making the training enjoyable.
Find a new playlist. Dig out that podcast you're eager to listen to. Discover a new running route. Or put on the workout clothes you feel most comfortable in. The more positive an experience the training is, the easier it can be to want to do it again.
Kristin Uhrenholdt Stengaard has a very simple piece of advice:
"My best advice is to make training enjoyable. Create a new playlist with new songs, save the podcast you want to listen to, and listen to it on your run.” - Kristin Uhrenholdt Stengaard, @kristinstengaard
Music can be a small thing, but for many, it becomes part of the training ritual itself. The right song or podcast can be exactly what makes it easier to jump into your shoes.
You don't need to make up for the holiday
Maybe you trained less during your holiday. Maybe not at all. That doesn't mean you now have to try to catch up on everything. Because the holiday isn't a mistake in your training program. Maybe you spent your time with family, friends, traveling, good food, and relaxation. That's also a part of life.
It's a good reminder that a workout routine should fit into your life, and not the other way around.
"Don't 'punish' yourself for the holiday. Holiday is a part of life - not a mistake.” - Emma Louise Ringbo Peyron, @thelifeincolour
Michael Byskov Koldsø has a similar approach. For him, it's about accepting that the training volume can naturally change when life and family take up more space.
"Motivation shouldn't lie in training as much as possible, but in finding the right balance between family and exercise.” - Michael Byskov Koldsø, @team_hakkedrenge
Remember the feeling afterward
When motivation is lacking, it's easy to focus only on what feels difficult. But also try to remember the feeling you get afterward. The fresh air after a run, the peace of mind, and the feeling of having done something good for yourself.
For Steffie Abildskov, that's precisely part of the point:
"The hardest part is often getting out the door - but you never regret a workout you've completed.” - Steffie Abildskov, @steffie.abildskov
And perhaps that's actually the best way to think about it. You don't need to find the motivation for the next three months. You might just need to find the motivation for the next workout.
Back in routine one step at a time
There is no single right way to get back after a holiday. For some, a fixed training plan works. For others, it's a run with a friend, a new playlist, or something completely different. The most important thing is that you don't make the journey back harder than it needs to be and find your way back in a way that works for you.
Lower the bar, accept that the first workout might feel heavier than last time, and make training something you look forward to.
And if you're one of those where music is part of what gets you out the door, you can explore our wide range of headphones designed for sports, training, and an active everyday life.
Thanks to all the ambassadors on Team MIIEGO who shared their best advice and experiences.