Fitness Lost From Time Off From Running

How long it will take a few days off from running injury fitness? This is one of the most common questions I get from runners struggling with an injury, the fight against the flu, or do not want to take a well deserved break from training. As runners, we are all paranoid to take a few days off, usually thinking that will ruin our meticulous training months.

As a coach, I'm not safe to be scared by this irrational fear. While I was training for the NCAA championship in college, I had a swimming accident that left my left shoulder separately and requires a visit to the hospital to get back up. The doctors told me I had to take a few days off for the healing of the shoulder. Not wanting to waste valuable training time, I put my left arm tight around my body, using a combination of plastic wrap and tape and I'm 12 mile run in the morning. Fortunately, I have not been persistent affects imbalances created by running with one arm. However, I wanted to share this story with you to show that I am writing this article with the understanding of how difficult it can be to listen and understand that science one day off is not going to end his hopes of run as fast as you dreamed.

When we look at the effects of absence from the race, we must analyze the deformation in two ways: (1) metabolic systems such as aerobic capacity, threshold and VO2 max, and (2) structural systems, such as muscles and neuromuscular coordination (the speed and efficiency of your brain can tell your body to make and execute a specific movement).

Effect of deformation on the VO2 max aerobic system, as it is one of the best measures of fitness runners, I use it as a baseline to compare the effects of deformation on the aerobic system. To be brief, VO2 max is the maximum capacity of an individual to transport and use oxygen during exercise.

Recent studies show that there is a small reduction in VO2max during the first 10 days of inactivity in trained athletes. It is prudent to mention here that all these directives implies that this is a pretty well-trained runner, with constant training for a period of 4-6 months. Junior brokers lose fitness at a slightly faster pace, as they have a small base of fitness.

After two weeks of non-functioning, studies show that VO2 max is reduced by 6%. After nine weeks VO2 max is reduced by 19% (sorry, I have not found data in 3-8 weeks after inactivity). After 11 weeks of non-functioning, studies show that the VO2 max drop of 25.7% from the peak of fitness. So as you can see, from the point of view aerobic, you have very little to worry if you need to take a break from running for two weeks or less. This is very important for runners who need to take a break due to injury or are nervous about downtime after a segment lifelong. Down 6% VO2max can be done with one or two weeks of solid training.

Although the percentages are fantastic, what these numbers really mean for brokers? As an example 20 minute 5k runner. 20 minutes 5k runner has a VO2max of about 49.81 ml / kg / min (calculated by formula). After 2 weeks of not running, the 5K runner lose 6% of their VO2 max, which is now 46.83 21.05, according to most estimates. After nine weeks without running the same 20 minutes 5K runner would now be in the 24:00 minute 5k shape. After 11 weeks of operations not, our poor friend would take the form 25:30.