I started a new training program for the Chicago Marathon a few weeks ago. I was doing great for 3 weeks hitting every mile & even did speed workouts. I was on a roll. A joggling maniac.
Vacation Regression
But then I went on a trip. It was a great trip but my running waned. No, I didn’t miss a day and am in fact still on my joggling streak (today was day 638 in a row). However, I wasn’t exactly training hard on my vacation. I cut way back on my mileage and didn’t run nearly as hard. My marathon training was completely shot.
Then when I started training again, joggling seemed much harder. It was as if I lost some fitness level, even though I didn’t stop running!
Fitness degeneration
That’s why I was intrigued by this article at Self magazine about how long it takes to fall out of shape. According to their expert Craig Rasmussen, here is how fast you lose fitness levels by taking time off.
1. After 2 weeks off you’ll start to see a decline in general fitness levels. But you can pretty much safely start back up where you left off.
2. After more than 2 weeks your declines will be worse. You’ll lose cardio and muscle fitness levels. That means you’ll have to get back into it a little less intense. Fortunately, if you had a good base level, you won’t be as bad off as someone who never exercised in the first place.
They didn’t really mention fitness level loss after cutting back on exercise rather than actually stopping. In my experience, if you’ve cut your weekly mileage by 50%, it will take 3 or 4 workouts before you feel like you’re back to your “old” form.
How long does it take you to feel like you regain your fitness level after some time off? Leave your comments below.
{ 2 comments… read them below or add one }
I always feel like I’m losing fitness. I only feel like I hit peak form when looking back into the past. That’s the worst part of running for me. I’m never happy with my current fitness level.
I think you still have time to improve your speed and qualify for Boston at Chicago this year. Last year, I ran a strong marathon at the end of August and decided to go for a PR at Chicago. One month of speed work and I took 13 minutes off my August time and ran a 3:08. (Corral A this year!) If I were you – I’d do some weekly 800′s without the juggling to get your legs and lungs into shape.
Good idea Phil! I always find it so difficult to inspire myself to do sprints. I’ve been doing them a bit this time during training but it can be so difficult sometimes. Thanks for the word of encouragement.
PS. I joggled a 13 miler today and felt pretty good.