I've gotten many questions recently about building or rebuilding a running routine, whether it be for the first time or for someone restarting after a break. In this episode, I give you 9 principles to consider when doing so in order to do it in a safe and sustainable way with your long term potential in mind. The main message is this: take your time and listen to your body, but we cover a lot more in this one too, including rules of thumb on building miles.

To redeem the offers from this episode's sponsors:

• Go to betterhelp.com/runningrogue for 10% off your first month of online therapy.
• Go to takecareof.com and use the code "rogue50" for 50% off on your first month with them.