11/28/2023 0 Comments 2 rest days in a rowGet My Calculator Now Effect of detraining on the structural system Had to take some time off recently with an injury? Download our one-of-a-kind Performance Decline Calculator to find out what your estimated performance decline would be for any race distance. After 11 weeks of no running, our poor running friend would be in 25:30 shape. After 2 weeks of no running, the 5k runner would lose 6% of his VO2 max, which would be 46.83 and would now be in 21:05 shape, according to most estimates.Īfter 9 weeks of no running, the same 20-minute 5k runner would now be in 24:00 minute 5k shape. A 20 minute 5k runner has a VO2max of roughly 49.81 ml/kg/min (estimated using a formula). Let’s use an example of a 20 minute 5k runner. While percentages are fantastic, what do those numbers really mean for runners? A 6% decline in VO2 max can be made up with one or two weeks of solid training. This is very important for those runners that need to take a hiatus because of a small injury or are nervous about taking downtime after a long training segment. So, as you can see, from an aerobic standpoint, you have very little to worry about if you have to take a break from running for two weeks or less. After 11 weeks of no running, Studies demonstrate that VO2 max falls by 25.7% from peak physical fitness. After 9 weeks VO2 max drops by 19% (sorry, I couldn’t find any data on 3-8 weeks post inactivity). Beginner runners will lose fitness at a slightly faster rate since they have a smaller base of fitness.Īfter two weeks of not running, studies show that VO2 max decreases by 6%. It is prudent here to mention that all of these guidelines assume you are a decently trained runner, having trained consistently for a 4-6 month period. Recent studies show that there is little reduction in VO2max for the first 10 days following inactivity in well-trained athletes. To be brief, VO2 max is an individual’s maximum ability to transport and use oxygen during exercise ( here’s more information if you need). When we look at the effects of taking time off from running, we have to analyze the detraining from two perspectives: (1) your metabolic systems such as aerobic fitness, threshold and VO2 max and (2) your structural systems such as your muscles and neuromuscular coordination (how fast and efficiently your brain can tell your body to perform and execute a specific movement).Įffect of detraining on the aerobic systemīecause VO2 max is one of the best measurements of a runners physical fitness, I will use it as the baseline to compare the effects of detraining on your aerobic system. However, I wanted to share this story with you to demonstrate that I write this article with the deepest understanding of how hard it can be to listen to science and understand that a day off isn’t going to end your hopes of running as fast as you’ve dreamed. Luckily, I didn’t suffer any lingering affects from the imbalances I created by running with one arm. Not wanting lose any precious training time, I strapped my left arm tight across my body using a combination of saran wrap and duct tape and went on a 12-mile run the next morning. The doctors told me I needed to take a few days off to let the shoulder heal. While I was training for the NCAA championships while in college, I had a swimming accident that left my left shoulder separated and required a visit to the hospital to get it back in place. As runners, we are all paranoid about taking a few days off, generally thinking it will ruin our months of meticulous training.Īs a coach, I am not immune to being frightened by this irrational fear. It’s one of the most common questions I get from runners struggling with an injury, fighting the flu, or hesitant to take a much needed rest from training. How much will taking a few days off from running hurt my fitness?
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