How Quickly Do You Lose Running Fitness?

Had a really busy week at work? Been off with the kids and haven’t managed to get out for your normal runs? Maybe you’re ill or have a nasty injury.

Whatever the reason, not running for a while can play on your mind and make you wonder how much fitness this time off has cost you. In our latest video, Sarah talks about how quickly we really lose running fitness.

↓↓ Have you be forced to take some time off running and now looking to get your fitness back? Let us know in the comments below ↓↓

What’s in this video?
00:00 - Intro
00:25 - The different types of fitness
03:16 - How quickly do we lose fitness?
05:18 - What about structural fitness?
07:25 - Importance of rest

MUSIC licensed by Artlist:
• Perfectly Messed Up by JAK
• Play Up by Buzo (More Life)
• Palmtrees
• 235 Are You Alive Instrumental Version by Michael Shynes

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[runningchannel]

Have you be forced to take some time off running and now looking to get your fitness back? Let us know in the comments below!

[Mike_Rundle]

I’ve lost my running fitness a few times. Getting back into running condition is so discouraging as you realize you’re having a hard time doing distances that were so easy for you before. Hang in there everyone. It’ll come back.

[klewis]

6 runs a week is a way to guarantee injury for me. "Know your body" is the golden rule for any kind of exercise regime.

[adrunner]

Thank you for this! Today is day 9 in the hospital for a collapsed lung, and I am so glad that this video has come available for me!

[MNP]

I'd love to see a video about the average "older runner" (50+). Hormonal, musculoskeletal changes, training and nutritional requirements, etc. I want to be able to speed walk into my 70's! Most of us weren't elite athletes.

[jaygoulden]

Really needed this after 3 weeks off with COVID...Patience clearly needed to build back slowly, and may or may not be fit enough for a mid March marathon, but good reminder running is a lifestyle, not an event.

[raymondmorrow]

Last weekend I did my first 20 Miler of my marathon training block after not doing many long runs over winter. Everything felt fine while I was out running but I was sore for a few days afterwards.

[williambunter]

Sarah, you are such a great presenter! I could listen to you for hours! I found this very encouraging.

[gmnavarra]

I got COVID last month and remember my first run after being quarantined for a week - it was only 4 miles but I struggled to even keep my normal easy pace and had to walk a lot! I'm still working on building back up to my normal weekly mileage and started a new half marathon training plan a few days ago so hopefully I'll be able to stay consistent and make some great progress!

[heidiwood]

I had to get umbilical surgery :(. They said 6 weeks before I can run. But I’ve been running for over twenty years, both fast and long distances, so this video is SO reassuring thank you!!!! I’ve been briskly walking 10 miles or more every few days and it’s only been a week after surgery and I feel ok so, I’m hopeful I’ll mostly be able to pick up where I left off, at least somewhat.

[jonh]

Best tip I've heard came, I think, from this channel quite recently. After a prolonged break reset the PRs on your Garmin, we can all probably recite them forwards and backwards anyway. Then every run you'll get a little boost as your watch gives you a virtual high 5. Also I have found following a run/walk program to be a big help. It keeps the heart rate under control and you can adjust the duration of the running segments - start with a minute or two then gradually increase it over time, the walk segments I just keep at 30 seconds. Doing this has really helped me.

[stephenwest]

All of the above😳😂 Dog ran into me 5 months ago..still have pain in my right quads. Calf tear 4 months ago..ouch. That’s fine now. 2 bad colds (the old fashioned variety). Getting back to fitness has been, and is, a nightmare. Park run today ( which I ran very slowly on purpose) was the best I have felt in any run for quite a while. No pain AND I could breathe. Good job really as I am doing (well trying to do) the Milton Keynes 10 km next Sunday 😬🤔🤣

[jodiedineen]

Perfect timing.
Been isolating after getting covid 😕.
Was so worried about losing fitness with all the races I have booked!!
Thanks for another brilliant video!! 😁

[josel.rodriguezgarcia]

Very interesting video. An avid runner the past 5 years. I am now affected by ITB syndrome after finishing a half marathon training to improve time. I have been out for 5 months and what used to be my warm up and warm down at that time is currently my actual workout for the day.

[jps]

Had a significant vehicle accident, December 14 the earliest I will be allowed to run is April 1 if everything is clear with my scans. Longer if not. I hadn’t missed a day out since September 1st. It will be like starting over. New challenge & new goals

[josiegjackson]

Fantastic video - I was having an awful day wishing I could run but haven't done so in a month (and very little in 2022 with only 6 miles in total). But I went for a walk and I felt mildly more stable and I was able to continue my day without feeling so sorry for myself! So it was good to hear some relatable things about wanting to run and not being able to.

[KatieM]

Just got back from a run - it was really wet and cold and I loved it and feel so good now! I have IBS and it's really difficult to keep up with as much activity as I would like when I have flare-ups (like this week).

[dafydd-glynwilliams]

Suffering with shin splints at the moment. Haven't been able to run properly since the new year. Its really getting my down along with other day to day stresses. Awesome video thank you for the information.

[smurphies]

Thank you for this. I’ve recently fallen pregnant and am planning to keep running as long as possible, but was not expecting the early nausea to get in the way of those plans so much. I went from running 3-4x/week with a long run of 13-16 trail miles on the weekends to running only 6 miles in the last few weeks and I feel absolutely rubbish. I’m hoping, as you said, that I haven’t actually lost as much fitness as I feel I have, and once the nausea is sorted I can get back into it.

[jonathanmonk]

Interesting video and great content as always. Having dislocated the same knee 3 times in 18 months I've regained fitness after each occasion only to frustratingly loose it again after 2-3 months rehab. Just restarted running since my last dislocation and running 5k around 9-10 mins slower than my PB can be disheartening. This gives me hope that if I build up steadily and mix interval and high intensity workouts over the coming months I'll soon be back where I was.