# How to Return to Running After Time Off , Plus: Burrito League and Plyometrics!

Page: https://stenobird.com/podcast/the-microcast-3510125/how-to-return-to-running-after-time-off-plus-burrito-league-and-plyometrics
Text version: https://stenobird.com/podcast/the-microcast-3510125/how-to-return-to-running-after-time-off-plus-burrito-league-and-plyometrics.md
Podcast: [The MicroCast](https://stenobird.com/podcast/the-microcast-3510125)
Published: 2026-01-21T09:39:00+00:00
Episode link: https://podcasters.spotify.com/pod/show/microcosm-coaching/episodes/How-to-Return-to-Running-After-Time-Off---Plus-Burrito-League-and-Plyometrics-e3dv2hl
Audio file: https://anchor.fm/s/481f5098/podcast/play/114313205/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-0-21%2F416522677-44100-2-770e1ef2825b9.mp3
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Duration seconds: 3251

## Resource

Taking time off from running, whether from injury, illness, or life—doesn't have to derail your progress. In this episode, we break down the actual physiology of detraining and give you a science-backed framework for returning smarter, not just faster. We cover what happens to your body during time off (spoiler: it's not as catastrophic as your brain tells you), why connective tissue is the real limiting factor in comebacks, and how to use RPE and walk-run protocols to rebuild safely. Plus, we get into the mental game of accepting where you are versus where you were. Also in this episode: We weigh in on Burrito League (not hot), Strava's AI workouts (also not hot), and whether plyometrics belong in your training. And Zoë asks TJ a question from her own training log about whether running faster on good days is actually worth it.

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## Transcript

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