The question is, will this workout plan would decrease my running fitness or not? Hi Hesham, are you still keeping up with your running in any way? That is the only way you are truly going to keep your running fitness up, as your body needs to be used to the pounding. The yoga and resistance training will be supplemental activities to your fitness, and will most likely help, but you are only going to maintain that cardiovascular fitness through running itself, or running simulated activities such as pool running or using an elliptical.
Hi, I have a fitness test for a club I want to join that needs me to get 9. I passed a practice on the 9th of December fairly comfortably but due to travelling home and coursework have missed running for about 10 days. How much fitness will I have lost? My real test is on the 4th of Jan and I am so stressed right now…. Hi Paul, you should be absolutely fine by Jan 4th.
Just make sure you have a few harder days, and mostly easy days in there, and you will be fine. Taking a week off every now and then fro all exercise being cardio. Some weeks I have less decline and some weeks more.
Strength training I experience minimL if any, decline. As for cardio. I usually do a combo. I experience the most decline in running fitness. I ran my 1st err 5k Oct 4th, after 10 day off running only biking some of those days. I got a time of just over 22 min. The course was totally flat. Makes no sense other then it ws my 1st 5k and I had adrenaline going with me. I even ran a 5k the next day and got a time of approx. I have been running over a year before this.
Both races I pushed myself. Exactly Kurt, it is a shame more people do not have the confidence to be able to take a week off to completely recover more often. Thanks for sharing, that is interesting, but not really surprising as sometimes this is all our bodies need.
Keep up the good work, and keep us informed on how you are doing! Will I be able to resume my normal level of activity after a whole week off, or will I need to ease back in? Hi I am 71 and love running but have a perennial longus injury and already been out 4 weeks and so worried when hopefully I get back ruining I would have lost all my fitness specially at my age love reading article all the best Eric. Hi Eric, thanks for reaching out. Glad you enjoyed that article, you need to take a listen to our podcasts, we have many more inspiring guests, some with tales of runners who started running in their 80s and even 90s!
Thanks for the article. It explains why I am struggling so much in this 10K clinic. I came off a heavy ski season which included a 7 day late spring back country trip where we climbed to feet a day. Then I had a big surgery which recommended at least 6 weeks off. At week 4 I tried a 5K run on my own which took 33 mins and it exhausted me for a week and caused quite a bit pain. I am huffing and puffing like crazy. Tonight was a tempo run, 6K, 2K warm up, 3K race pace, 1K cool back.
I could not hold the tempo pace for more than 1. I chose the 10K clinic as I knew after 10 weeks off I had to start small but holy hannah, I never thought it would be this hard! To get my running fitness back faster should I push to add more easy running days. I am still recovering from the hernia repair and my muscular strength is pathetic. What to do….. Hi Erica, thanks for reaching out. Try not to lose hope, your body will remember what it is doing before you know it, and you will get that running fitness back.
It would be best for you to make sure you incorporate easy runs as that is the biggest mistake most runners make and what puts most runners at risk of injury. The cross training you do will help you more than you realize, so keep that up. Be careful you are not putting yourself at risk of overtraining by trying to do too much too soon though!
Or, you can scroll back through your training comments which you should also be keeping track of and look for how you described each workout. In absence of measurable performance declines or simply feeling bad, you still should take a recovery phase every so often. But, if your training is on fire and you feel good day in and day out and you keep seeing improvements week to week, is there even a need to apply some recovery?
The answer is yes. It might be tempting to keep extending training phases in the absence of feeling fatigued or seeing a performance decline. But, even in these circumstances, a rest phase reset should occur every so often. While there is no exact science as to when to cap off a training block, particularly when everything seems to be going swimmingly, I will still only let training phases run on for 6 weeks at a time, at the very maximum, before applying rest.
The 6-week maximum timeframe is based a bit on experience as well as science. When researchers look at the time it takes for training to make an impact on performance, the general timeframe is 4 to 6 weeks. More recently, various tools that measure physiological and lifestyle variables have become popular among athletes trying to gain an edge on their performance. Wearable technology like the Whoop strap and Oura ring have emerged with a promise to tell when you are fatigued, if your sleep is compromised, when you should take a nap and even when you might be getting Coronavirus.
I have seen and used these tools for decades, dating all the way back to taking a waking pulse with my fingers, no hardware and algorithms required. Performance, or lack thereof, will still be your best indicator of when to apply rest. Information from wearables adds detail to the picture.
You are not going to get a perfect answer and sometimes you will slightly over or underestimate how long you can continue to train without rest. Your body can only handle so much stress over long periods of time. So, if you slightly undershoot the length of the current training phase you are going to give your body the ability to extend the next one.
It will all come out in the wash as long as you are being reasonable phase to phase, working hard when you can and backing off when you reach one of the three thresholds described above.
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