Getting Back into Training After the Summer Break: The Complete Guide for Women

The start of the school year is that pivotal moment when daily life gets back into its usual rhythm, when schedules fill up, but also when the desire to get active returns. After a summer break or a slower pace, many women feel the call to exercise: to regain their energy, refocus, or simply take some time for themselves.

But how can you get back into training without getting injured? How can you regain your motivation without putting unnecessary pressure on yourself? And above all, how can you ensure that this return to training is sustainable and positive?

Here is a comprehensive guide to help you get back into sports, designed specifically for women, featuring practical, technical, and motivational tips.

Why is getting back into sports so special at the start of the school year?

The start of the school year is a time of transition. We’re coming off the summer, when the days are long, often more active but also more flexible. Then September arrives, with its share of goals, appointments, and set schedules… and sometimes the feeling that there’s little time for oneself.

Getting back into sports in this context means:

A way to have a space all to yourself.
A way to reduce stress and improve sleep.
A way to recharge your energy and reconnect with your body.

⚡ The most important thing? Don’t view this return to work as an “obligation” or a “box to check,” but as a time for enjoyment and well-being.

Step 1: Listen to your body and ease back into it

When you start running again, you sometimes want to rush things: get back to your previous level, run the same distance as before, and cram in one workout after another. But that’s often the best way to get injured.

Our tips for preventing injuries:

Progression: Increase the volume or intensity by no more than 10% per week.

👉 Real-life example
- Volume = duration or distance
  If you run 20 km per week, try not to exceed 22 km the following week (i.e., +10%).
- Intensity = speed or workload
  If you do an interval session with 8 sets of 400 meters, the following week, stick to a gradual increase (9 sets, for example), not 12 all at once.
  
  ⚡ The idea: the body adapts gradually.
  Increasing the intensity too quickly (+20%, +30%) significantly increases the risk of injury (tendinitis, muscle fatigue, joint overload).
In short: the 10% rule serves as a sort of safety net. It serves as a reminder that your return to exercise should be gradual, whether in terms of time, distance, intensity, or frequency.
A standard warm-up: 5 to 10 minutes of brisk walking, joint mobility exercises, or light cycling is sufficient.
Gentle stretching: Do this after exercising to relieve tension.
Strength training: 1 to 2 sessions per week can help prevent injuries (core exercises, squats, lunges, back strengthening).

💡 Tip: If you're getting back into exercise after a long break, start with low-impact activities (cycling, swimming) before you start running again.

Step 2: Choose equipment that suits your needs

The right gear makes all the difference: it reduces the risk of injury, improves comfort, and boosts confidence.

What to prioritize:

Running shoes that suit your stride (ask for advice at a specialty store).
Anti-chafing cycling shorts or running shorts, especially for cycling or long-distance running.
Technical sports bra, essential for protecting the chest from impact.
Breathable, chafing-resistant clothing designed for the female body.

👉 At Wilma, every piece is designed to support women in their practice:

The Essentiel cycling shorts, the first cycling shorts truly designed for the female body, featuring a technical chamois and built-in menstrual technology.
The Nina Shorts, perfect for running freely in the summer or when school starts again, without chafing.
Essential,lightweight, and super-soft jerseysthat feel just like a second skin

Because well-designed clothing means greater comfort, fewer injuries, and much more enjoyment.

Step 3: Set realistic (and motivating) goals

Setting a goal is a great source of motivation.

Our recommendations:

Short-term goals: Start running again twice a week, cycle for an hour without stopping, and complete a full yoga session.
Medium term: train for a 5- or 10-kilometer race, a weekend cycling trip, or a longer hike.
Long term: Make exercise a lasting habit that becomes part of your daily routine.

🎯 Tip: Set goals based on how you feel (“I want to run for 30 minutes without stopping”) rather than on your performance (“I want to run 10 km in under an hour”).

Step 4: Finding Motivation Every Day

Going back to school can be exhausting, and it’s not always easy to stay motivated. Here are a few tips to help you stay motivated:

Treat your workouts like important appointments.
Mix up your activities: cycling, running, yoga, fitness… variety keeps things interesting.
Find a partner or a community: sharing makes the effort more fun and engaging.
Celebrate your small victories: every ride counts, no matter the distance or speed.

Step 5: Allow yourself time to recover

Many injuries occur not during exercise, but afterward, due to a lack of recovery.

Our top tips:

Get enough sleep (7–8 hours a night).
Stay hydrated before, during, and after exercise.
Eat a balanced diet: protein to rebuild muscle, carbohydrates for energy, and fruits and vegetables for vitamins.
Schedule rest days: your body makes progress when it recovers, not just when it trains.

Step 6: The Importance of Mindset and Enjoyment

Sports should not be seen as a burden, but as a source of freedom.

Listen to your body: if you don't feel like running, try cycling, yoga...
Be kind to yourself: getting back on track is a process, not a competition.
Remember why you exercise: to feel good, to breathe, to reconnect.

At Wilma, we believe that exercise is a source of inner strength, not a chore. Every woman should be able to move forward at her own pace, without pressure, using gear that gives her confidence.