Back on Track: Restarting Your Walking Routine after a Setback

There are times when you feel like you’re on top of the world—when you’ve set a goal and you’re working toward it and you’re totally on track. When you cross the finish line at your first big race, and you’re just so proud of the hard work that brought you to this point.

And then there are the other times.

There are the times when life has just gotten in the way—when you really wanted to put in the work, but it just didn’t turn out like you planned. When you set a goal and had the best of intentions, but…things happened. Maybe you got injured…or you got sick…or you had a personal crisis. Maybe your kid picked up yet another extracurricular activity, and you found yourself living out of your car for several months while driving that kid from one activity to the next, trying to squeeze in grocery runs during practice. Or maybe…summer hit, and you just spent three months feeling like you were playing cruise director to demanding little people of your own creation.

Whatever the case, setbacks happen—but they don’t have to bring you down for good. You can start over—and here’s how.

Give Yourself Grace

The first step in restarting is to give yourself some grace. It’s so easy to beat yourself up over getting off track—but setbacks happen to all of us. We all get tired. We all get sick. We all have those days when we just don’t feel like it. And most of us have times when life just gets so hectic that we have to do what we can just to survive. Give yourself some grace. Give your poor, tired, beaten-down self a mental hug (or an actual one, if you feel like it), and tell yourself it’s okay. You got through your setback, and now it’s time to regroup and start fresh.

Remind Yourself of Your Goals

Remember all those months ago, when you had set your goals? Maybe you wanted to walk a certain number of steps (or miles…or minutes) every day. Maybe you wanted to participate in a big race. Whatever those goals were…sit down and remind yourself of those goals. Remember what you wanted to do—and, even more importantly, why you set those goals in the first place. Once you remember your goals—and your why—you’ll feel more inspired to give it another shot.

Rethink Your Goals

Sometimes it’s possible to restart with the same goals. But sometimes the race you were determined to complete is in the past—and you need to readjust your training plan for a new race. And sometimes the goal was the reason for the setback in the first place—maybe you were trying to start too big, and the thought of participating in a half marathon when you’re struggling to walk for 15 minutes a day was just too big and overwhelming.

Now’s a good time to stop and rethink those goals. Do you need to rework them? Make them more gradual? Make them less terrifying? Think about them. Write them down. Then put them in a place where you’ll see them every single day. Don’t let yourself forget.

Start Small

Once you’ve hit a setback, you need to take a step back and start small. If you’re a month into training for a marathon, and you’re feeling pretty good about those 10-mile walks, but then you end up spending a month battling the flu, don’t expect to be able to pick up where you left off. Your body has put all of its energy into battling illness. You’re weak and tired, and you need to build back up to those 10-mile walks.

It’s important to ease yourself back into your routines. Be kind to yourself—and your body. Do what you can to start—and push yourself to work a little hard, walk a little longer, go a little farther each day. That way, you’ll prevent injuries—while also keeping yourself from giving up because it just feels impossible.

Build Gradually

Getting back to where you once were in your goals will take time. Fortunately, your body is pretty tough, and you’ll be able to bounce back eventually—but that doesn’t mean that you should push it. Don’t walk for 20 minutes one day and, since you felt okay afterwards, jump up to 10 miles the next day. Give your body time to get used to your old routines again. Build a little at a time—a little farther, a little longer each time you walk—and, before long, you’ll be right back on track.

Celebrate Your Growth

Starting over is frustrating. You had your goals, you were working toward them, you were making progress, and then…everything fell apart. You were so proud of your growth, and now you’re back at square one, trying to start over again.

It’s not easy to do what you’re doing. Most people would just give up—say “I tried it before, and I wasn’t able to stick with it, so what’s the point in trying again?” But you’re doing it. You’re committed to achieving your goals, even if it means starting over from the beginning. And you should celebrate that!

I remember signing up for a virtual challenge—a year-long mileage challenge, I think—and after my first walk, I got an email that said, “You’ve logged your first mile. You’re on your way!” And I loved getting that reminder that the start of something is worth celebrating. Be sure to celebrate your new commitment. Celebrate those first steps back. And keep celebrating as you hit milestones along the way. Did you make it a mile? That’s awesome! Be proud of your achievement! Did you complete a 5k? WOOHOO!! Keep celebrating as you build up more strength and endurance. You’re doing something great for you—and that’s worth celebrating!

Reap the Rewards

Whether your goal is to finish a big race or to build up to walking 20 miles a week or to get 10,000 steps every day, be sure to reward yourself for hitting that goal. And be extra proud of yourself because you overcame the obstacles and worked through the setbacks to make it happen. And know that, by putting in the work, you’re improving your body and your mind in the process.

I’m proud of you. You should be proud of yourself, too!

If you’re working toward a big goal, we’d love to hear about it, so we can support you and cheer you on along the way!