Had to take two months off (Nov-Dec) due to sickness. VOmax dropped dramatically, but was restored in about 2-3 weeks, but I my muscles are still much more tired during runs than before that break. Interested to see how this turns out.
I was off for four-five months (Oct-Feb/March) in 2020/2021 with a hip, groin and back (T5) injury - yes, all were involved. I had plenty of physio. I lost pretty much all fitness during that time (certainly according to Strava's metrics). It's been a long road back, but I managed my first trail ultra last year, and I'm training for Brighton this year. That damned groin injury is back now though 😭
had 6 weeks off oct-nov for exams... and I'm so, so far away from where I was. I went from 10 miles a day down to barely managing a 5k! I'm back to 5-10mile days now, just managing to get out the door easier because of the fear of how much I'll lose if I DONT train lol
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.
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.
Tbh I think it’s all about just living an active life and continue being active. My parents are both in their early 60s and I run half marathons with them all the time, they both also cycle a lot. My dad also swims a couple times each week, do XC skiing in the winter, and do Bodypump at the gym etc. My mom is going to cycle from the top to the bottom of Italy this summer with two of her friends. I think the secret is to be active, stay active, live active and just not stop.
@@MarieAlessandra Agreed. I was referring more to realistic expectations for the aging body. I wouldn't consider your parents "average" if they are doing that much exercise.
@@MarieAlessandra Love hearing these inspirational examples of people close to my age. I am 61 and my wife and I try and keep in shape with HIIT training, Yoga, running and lots of walking every day. Looking forward to ramping up my fitness and distance after an injury this fall and a long dark Covid Winter. I would love to do a Half Marathon but my first goal is a decent 5K.
Redefine the word run. I'm now a 52 year old male with two very bad knees. I have zero cartilage in one knee and 70% left in the other. I now shuffle/jog on my treadmill as I can no longer go on hard roads but my truth meter is not stopping once on my 5k jog. It hurts but I refuse to stop. I'm making a comeback after a year off as both knees blew out 5 months apart and that HURT my cardio. BADLY. Keep shuffling. Also the technology in shoes today is better than anything I've ever seen. Take for example Nike ZoomX Invincibles or Nike Miler. Both are shoes that you have never felt or is there a peer. It's a mind blowing shoe. Wish I had these shoes growing up. Always keep going, never give up. God has blessed you with two legs and knees so take them to the end. Many (veterans) have come back without limbs and that's my motivation and I thank God everyday for what I have left. Never give up.
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.
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.
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.
I took a month off due to an injury and was really worried about how much I lost. It's comforting to know that some fitness can be retained. Thanks for this video.
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!
Been there!! It took running a few times a week at an easy pace then once feeling like back on the up started 2 speed / tempo sessions a week and 1 long run consistently for 8 weeks and was back as same condition as before Covid
I was finally enjoying going for a run and my easy pace was getting faster, my longer runs easier… then I got covid and here I am watching this video :(
I've had Bronchitis for over a month and it has cost me all my fitness. With my current oxygen levels, I can't walk without breathing hard. If I jog I breath so hard I feel like I will pass out and I get the shakes. Very painful.
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.
10m pp here, I planned to run/cycle throughout pregnancy but the fatigue was unreal. I basically went from training 12-15hrs per week to 0! I lost a lot of fitness but it’s all coming back now and was worth it lol 😝 hope you have a great pregnancy!
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
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.
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 😬🤔🤣
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.
I totally agree with this. I've been running for 20 years now and can teak a break, or drop the milage without any real effects. Obviously I wouldn't be at my peak but I don't worry about this. And actually intervals are my favourite.
This is so very interesting… we are all a little different, I have run most of my life in some form or another, haven’t run for ten years or so, trained the month of February a week and a half in March and was able to and ran a half marathon to completion with my 30 year old daughter! Slow and steady finished in 90 minutes and I am happy with that. Doctor told me I’d never be able to run again, I was so depressed about that for years, I accepted that for years, one day I just decided to try and run again, now, don’t get me wrong, I am not going to break any world records in running, but I sure feels really good to just run again! I am 56 years old and I pray that I will be able to run for a long while🙏🏾. I am thankful to the folks here at The Running Channel for all the very informative and important information they supply us with, keeping us up to date, informed, mostly injury free and running…
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.
This is really helpful. I always thought I'd lose everything if I took a break. Now I'm more motivated to focus on recovery instead of stressing about fitness loss.
After dislocating and spraining my ankle, twice, followed by multiple bouts of illness, I've not ran more than a couple of times in months. I've gained about 8 kilos and feel tired, weak and achey all the time. Can't wait to start again, but dreading starting from scratch again...
I became injured in early December and just kept pushing through it and injuring myself again. After taking one week completely off, stretching, and strengthening consistently I’m back better than ever. My first hard run back, I actually PBed on my 5k and 10k!
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.
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).
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!! 😁
I had Omicron last week and my cardio has pretty much been unaffected. First week back my HR was higher than normal but two weeks after no symptoms and I'm back to normal. You'll be grand!
I picked up an Achilles issue in October of 2020 and was basically forced to switch to other things while I sorted the issue out. My primary activities became strength training, cycling, and the elliptical. Heel drops were a daily activity, but everything was focused around building up all aspects of my legs to simply deal with the pounding of running. Also did core work and upper body (mostly because I like it)….yes core is important…but runners really need to do more with building up the legs than most people talk about. Box jumps, one leg squats, side to side lunges, kettle ball work, squats, deadlifts…on and on. At 54, the only shot I have to keep making these demands of my body is to get it strong and keep it strong..especially the legs. Injuries can be real opportunities to do things that we’ve basically been skipping.
Love this!! What a great uplifting attitude. We can't always control whether or not we're able to run... but we CAN usually control whether or not we're working on our fitness SOMEHOW. I've found that through all of my injuries through life, there was always SOMETHING I could do. I once had a busted leg, strapped ankle weights to the good leg to offset the weight of the cast, and did pilates 5x a week. Talk about having a strong core! 😆
I had a back injury and then got covid. I didn’t run for 27 days. My first run back I was able to run 5K which was surprising but my pace dropped off pretty good and it’s more of a struggle. I’m just going to keep plugging away at it 🤣
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.
I feel your pain. It can be mentally draining. I had a back strain 3 months ago and was bed ridden for 5 weeks. I couldn't stand for more than 5 minutes without pain. I would have dreams where I was running and would wake up in disappointment that I was still in bed. After 5 weeks I was able to be mobile again and it took me about a month and a half to get back to about the same running fitness that I left off in. That first half a block that I jogged after I was able to run again almost made me cry. There's light at the end of your tunnel. Just stay focused on it and know that light is always there and will get brighter and brighter as time heals your wounds
I used to suffer really bad, but i bought some nike alphafly trainers and wow, I’ve not had a shin splints since and i can now focus on my running. Everyone’s different but that worked for me
I used to have shin splints when I was really heavy. Doing weighted squats helped a lot and basically rhe load is borne by your quads instead of your shins. Definitely recommend you try it out as my shin pain haa stopped
Useful video, thanks! I'm six weeks and counting on the subs bench after falling and breaking my leg on the trails 😔 At least another six to go before I can be fully weight bearing, so fair to say my fitness will be shot! Desperate to run again but need to be sensible too and take things very slowly. At least I have the Running Channel's back catalogue to keep me entertained while I rest ❤️
I should be coming back in a few weeks from a break that required surgery. After 8 months of recovery and months of glandular fever I'm soon to be back out training. I'm honestly so excited. I know it's going to be the hardest thing I'm going to have to go through. But I am gifted to have this opportunity I am so excited. Hopefully I can get back my old times
What a great video at a very opportune time. Ran my first half in October, trained for a few months and now starting to train again for my first Marathon this September and feeling like I never ran in my life
Perfect timing as I’m away from home, weather is terrible and have a tough agenda. Looking forward to getting back into the swing tomorrow. Not looking forward the first one but with this really supportive and informative episode I’m ready to face my demons 😬👊🏃♂️
I have experienced this recently. I was ill coming up to Christmas and lost 3 weeks of running. I pushed myself out of the door a little prematurely but it has taken me six weeks or so to get back up to similar times on my runs to those I was achieving before my illness. What actually felt good is that I fully expected to be back somewhere in C25K territory which I started in January 2020 and got to where I am now. Thankfully I found that was not the case. Unfortunately Eunice is now disrupting my running. 😞
Great video. Having just had 2-3 weeks out for achilles problems I was worried about losing too much. Turns out after two weeks gradual increase I am back to full marathon training plan just in time. Didn’t feel like I lost much if any aerobic fitness. Just a bit of sharpness. Well presented! These videos have become really professional. Good job.
I was fit last year. After my last Backyard Ultra in October I just ran for fun, no specific program. I was still running daily, still 200-250k a month but without VO2max and Lactate Threshold runs. 3 weeks sick at the end of December / beginning of January gave me the rest, my fitness was "gone" - not all of it, but a significant part. Took me 4 weeks to turn it all around. Lesson learned: I stick to my 80/20 program even if I don't have a specific event to train for. Wish me luck, I have a 100k Ultra Trail run in 3 weeks... 👍
I’m training for a mini marathon. During the week my running involves my interval training. I enjoy a fast pace run mixed with my marathon pace. I believe the combination of the sprinting and running around the track at our local YMCA caused an injury to my right inner thigh groin area. I know I should rest it and let it heal (6 weeks) but then I would loose everything I’ve worked so hard at getting to this point. The race is May 7th. I’m 56 years old, and pushing forward to accomplishing my dreams. Thank you for your videos.
My running inspiration channel. Thanks for what you do. I'm completely new to running but you are certainly getting me out there on the trails, keep up the great content!
Interesting, thanks! When I feel rubbish on a run I make myself look at it objectively. What actually feels bad? I go around the body from the feet up to the shoulders, focus on each part. Is it working? It's it painful? When you realise it's actually all working ok, you know it's just the head that's left. Relax and let your body do the work 🙂 (Of course if it is actually painful, stop!)
This is what I've come round to realising - at least 80% of running is in the head. Thanks for this body scanning tip, I will remember it for the future!
Thanks for the great video I've just started running really want to do trail running but started with road and park running as I've never done it I've done 2 runs this week of run and walking and covered nearly 4 miles on both!! Really enjoying it after work I make a plan go straight home and put my running gear on then no excuses not to go 😉😉
A very timely video, I’ve been training properly for about half a year for a 70.3, once it’s done I’ll be focusing on running alone. Developed an inguinal hernia about 4 weeks ago and watching my fitness decrease is genuinely heartbreaking. Cannot wait to be the other side of the operation !!
Amazing info. I only started jogging a few months ago after hitting a pretty deep bout of depression.. Being overweight, ur whole life really wears you out. But I've been doing on average 6-7 days of jogging on my treadmill 60 minutes. Sadly, I can't maintain a high heart rate. I'm only getting to about 156 near the end, but I feel and see a difference. But I do get down when I need to take time away from exercise, either due to a weekend with family or injury. It's good to see that I'm not crazy and the first week back can feel... difficult. Boy, I wish I started this back in my twenties.. The thirties really suck so far, hahaha.
Stopped training completely for 3 years. Started again a year ago and couldn't run 3 km without pain or injury. My first 5K was 27 minutes, last weekend I hit 22:48 and aiming to hit sub 20 somewhere this year with a bodyweight of 95 - 100 kg. Pretty sure years of training makes for an easier comeback.
I've found it much, much easier (for my body) to start running after I've already built up some level of strength and muscular endurance. I have floating knees and a bad hip, so any time I attempt to start running first before building up that muscular foundation, I'm much more likely to injure myself. I also incorporate mobility work into my strength training, which helps a ton when I start running since my hip flexors are constantly tight from sitting at my job.
I have, through experience, found that resting after a race is absolutely necessary and actually helps improve performance. Example: I ran a marathon two weekends ago and another one last weekend. I rested in between. My time on the second race was 10 minutes faster and, in fact, a PR/PB. Rest and then get back to it.
this video came at the perfect time! I've got my first half marathon in about 5 weeks and I've been sidelined for about a week with a concussion. I was stressing so much that I'd lose all my training. It's reassuring to hear that its the end of the world! I've been walking but concussions are pretty limiting
I was in the best running form of my life back in Dec 2021. Ran a 17.45 5K, two days later I picked up an Injury. 2 Physiotherapists and an MRI scan, and it was grim news. I had fractured my Sacrum. No running for 8 to 12 weeks whilst the fractured healed. Those early weeks of being out, were mental torture. I’m now 9 weeks post injury. It’s going to be a long slow road back to where I was. Never thought some low back pain in a morning and what I thought was a tight right glute, were early warning signs of a stress fracture.
HOWDY FROM TEXAS!!! It’s interesting that this video came out today. I’ve been concerned with taking a break for a week when I usually run most days. It’s just too cold here right now to get a good warmup in, so thank you for making this video to ease my mind.
I've experienced this recently. I ran around 20-25 miles a week for just over a year switching between 5k, 10k and half marathon plans. After running a half mara event in October I lost interest and for 9 weeks I did absolutely nothing. No gym, no running/walking and gained about 10lbs. In mid December I went on a 5k to run to test the legs and a 8:45 mile pace which used to be a jog for me, had be blowing out my ass and I could not finish the run. After 6 weeks of gradually upping the mileage and following a programme I managed a sub 23 min 5k again but I'm still having a horrible time running anything than more than a 5k at a decent pace.
I had 18 months of covid type symptoms with little to no excercise grrr. The pain and lethagy ended in november and fitness has been steadily improving evercsince. Not the end of the world, but i had to start from 5 mins a day and built on that. Im now regularly running at 5km plus. Taking it easy and having fun. 😊
This is possibly one of the best and most balanced videos I think you have every done - Awesome and worth a watch. I can also confirm that strength training will complement and benefit your running.
Since Covid and closed gyms in Canada (they just reopened, my daughter went and was alone), training through the winter has been a problem. Today, I struggled walking on very slippery terrains and against strong icy winds. We've also had record long cold spells, so essentially, even cross-country skiing had to be cancelled. It'll be tough to start running again in March (hopefully) after stopping mid-december, especially since with lock-down I did not even get to play tennis either.
I am currently home with “the virus” and I was wondering that when I saw you uploaded this 😅 I’ve been sick since Monday and I don’t want to lose my running progresses. I hope I’ll be back on the road soon 💛
Having just come back from a very disappointing run after a few slack weeks this hit close to home! I think it's exacerbated by doing less walking these days now I'm working from home, lesson learned!
Great video. I found it very true. Running solidily since 2012 relatively injury free. I find a lot of recent runners run too far distance wise too soon. When I started running I didn't run past 5k for a year then on to 8k and 10k next few months and built up to run my 1st marathon in 2014. Apart from a Plantar fasciitis minor enough scale held me up for 2 weeks few years back. Twisted my ankle in 2021 in bad underground conditions didn't run for a couple of weeks but came back to quick and off again for a few weeks. I felt I struggled for a decent pace since returning for a long time but a lot mental more than anything especially after returning from COVID isolation.
I got into running about 10 month ago, took 2 weeks off and started again yesterday. Heart rate was about 30 bpm higher than expected and what should have been an easy 10k became intervals close to VO2Max. Hope it goes better today.
Really useful, thanks for sharing. I've recently recovered from COVID and had to take about 8 days off running. On returning, I've found that shorter runs are unaffected, but anything over 5k or any runs with hills are much more of a struggle than before. Going to keep running though, hopefully things will improve over time.
As for "rest & recover" when youre sick. Yes maybe a day or maybe 2 ..... But After 2 days, laying in bed resting just keeps the sickness hanging around. & it will leave much sooner thee quiker you get up, shower, small bitte to eat & get active, it speeds the healing.
Mindset definitely!! You should poll the TRC community on who is coming back to running after the pandemic, and ask how everyone feels, fitness and mentality. Ask again in a year see what’s changed!
8 years since running a marathon followed quickly by Plantar fasciitis then Atrial Fibrillation- I think I should assume that I will be starting from scratch as an absolute beginner but on the plus side the increase in VO2 and Structural fitness will show quickly :-)
Had long covid and foot injury (both at the same time) this was November and started back in January, I couldn't run 1km to start as my lungs couldn't handle it, but am back to 15km now and getting stronger, it was horrible starting back as it was so upsetting from going from Half Marathons to 1km, but stuck too it and its rewarding to see the daily weekly improvements coming back. I will get back to Marathon distance soon
Just caught up with this video and most appropriate for me. 5 weeks off with hip injury and I the middle of that, the dreaded covid. First run back, parkrun, went for better than I was expecting although I nearly puked in the finish funnel 😊. Second parkrun back knocked a minute off the previous week and no near vomiting 🙂. So it kinda confirms what you saying in the video Sarah.
I had Shingles in December and Covid in January. Absolutely destroyed my VO2 max from 58 to 51. And my splits backed that up. Through three weeks of running it's slowly coming back. It's been a mental struggle for sure! But I also love a challenge to get back to where I was
I have been injured for the past month, it's so frustrating how your whole body can work perfectly except for a tiny muscle but that's enough to ruin all of your running plans 😢
This is very interesting. I have been running for 40 years and have had numerous breaks for illness, injury and other reasons. It’s unusual for a year to go by without something happening.When I was younger I used to feel that whatever the length of time off it took double that to get back to the same level of fitness but now it takes about a 4-5 times as long. Recently, I lost a month between November 25th and Xmas, started training again on Boxing Day and am still nowhere near the level of fitness I had at the end of November.
I'm quite new to this but the hardest thing for me to come to terms with is the stopping and starting, regaining that level of fitness over and over again after taking like a weeks break etc.
I’ve struggled: never fully regained my speed even after PT (calf muscle torn). Menopause added lots of weight. Then my schedule changed and I lost my run crew (motivators all and I was challenged to keep up). I’m walking quite a bit still during a 5K. Hoping to get into the Nike training study, but I refuse to give up on regaining speed and endurance.
Great, this is helpful and reassuring. I'm a cyclist and am recovering from a heavy fall on black ice six weeks ago. My shoulder took the main impact, but getting better. Hope to be back out soon. I'm mid-sixties but can't wait to be out on the road bike again. Sounds like it won't be as challenging to get back into it. Cheers.
I have actually stopped running explicitly to do strength training, a mix of weights and kettlebells with not more than 3x5 km a week. My aim is to "fill in some gaps" and give myself a small rest before I start next year's cycle. My fitness went down a lot during the COVID years, more due to frustration and demotivation by the lack of competitions (after a very succesful 2019) than anything else. I have got down from a VO2max of 66 to 51/52... which is nothing terrible, as this is the VO2max my Garmin shows every start of a season. Nevermind, there's fun in building up again :)
I had some time off (about 6 months) due to a heart issue. Although I'm still not back to my previous times (mainly as I've put on a few kgs), I started again slowly with couch to 5k and a few months later am back to running a decent distance and decent times. I think patience is probably the most important thing when returning (I know that this is easier said than done and it can be very frustrating). Great video :-)
Thank you so much; I really needed this condensing of the things I've learned after 45 yrs.+ of distance running. I've been, at age 74, dismayed by my inability to regain fitness lately and to just "catch my breath", but I've conveniently forgotten the harder stuff: interval training and strength training. You've given me so much hope!
I had to take 4 Weeks off last year due to bronchitis (middle of Nov 2021) and after that (I just restartet running) was forced to stop after getting CoVid. Unfortunately I was not able to do any substitute exercises due to the sickness. At the end of December it felt like having to start from scratch. Now I am at a level of running, I had over a year ago, but I slowly make progress. :)
I'm going on to week 9/16 of marathon training & between half term & storm Dudley & Eunice, my 3rd run of the week & today's 14 miler just didn't happen. Of course I've assume I've automatically lost all ability to run & think I've ruined my whole marathon training & will never get back to where I was 4 days ago 😒. Honestly, why do we think this when really my body will probably thank me for it & week 9 will feel like I'm on completely fresh legs? (Ps to compensate for my missed runs, yesterday I did one of the running channels hiit workout & my goodness me I have some DOMs today). X
I've probably run more than anyone you ever met. Well, maybe not as much as Forest Gump, lol I ran track in college but really started running long distance in my early 30s. I've run over 125,000 miles. Averaged over 10 milers a day for over 30 years. Maybe I was born to run. Resting heart rate 46. It's been a good voyage. Best to you! Off on a run now.
I am pregnant and have stopped running completely because I do not enjoy it. I do strength training and other types of cardio but I am very anxious about starting again after postpartum 😬😬
i have lost a TON of running fitness in just one month of inaction! i used to swim.quite vigorously 6 days a week,for 7 months,which really increased both my aerobic and anaerobic fitness.During an off season, i managed to get to sub 40 10k during a month of training. But i stopped running as my pool re-opened after a month,i stopped running,and i didn’t swim with as much vigor as before. i started running after 1.5 months of inaction,and struggled to break sub 55 10k,and after a month of training, i now can barely 50min for the 10k.
The major thing is weight i can put back 5kg easy in one week. I can go from an 18min 30 5k to a 22min30 5k in about two weeks. It depends on what type if lay off you have. An injured runner who can still cycle and swim can maintain virtually all their fitness
A perspective. I have two bad knees that blew out five months apart. Went in got X-rays and I have zero cartilage in one knee and 70% left in the other. Not knowing what I did I just hobbled around for five months the first knee blow out then the other blew out. My cardio went to crap. Huffing and puffing going up my stairs to the bedroom. Got a treadmill in June of 2021 and hobbled and walked 3 miles in 60 minutes. I'm 5'10 sticky and weighed in at 245. That latter number hurt to see. It is what it is. So for the next eight months I kept at it. I'm now down to a personal best of 38:26 in the 5k. It's possible to come back but it's been a looong road. No more hard road running for me though. Still hobbling and hoping to recover to 80% soon. Take advantage of the technology that shoes companies are coming out with such as the Nike ZoomX Invincibles or Nike React Miler. Both are incredible shoes that have mitigated my post running pain by 75%. Still pain but I'll take that. I wish I had these shoes growing up. Never give up.
I am in my sixties and have recently started Parkruns after an absence of about 25 years. I do cycle regularly. Yes the return to running has been a shock to the system. Thanks Sarah. Interesting video. 👍
@@runningchannel 5k and I've done two (my local one) just over 30 minutes for both. I feel that I can do much better. Not too bad with the aerobics My legs and the top of my right foot hurt from time to time. Strange really. I walk my dog in the same area as the course, every day, but when I'm running, it just doesn't seem like the same location. A lot of useful stuff on this Channel. Thanks again. 👍
I pretty much go against all of this. I'm 40 and can easily hit max bpm of 200-210, I have autoimmune issues so taking long periods off isn't uncommon and I can jump right back into a 20 miler but just at a much slower pace. If anything, my aerobic fitness declines first not structural. I once read an interview from Nick Symmonds and he said his coach thought he just always walks around in 5k shape, or something to that effect. That statement always resonated with me. One thing I've noticed though is that my resting hr goes from high 20's, while in training, to about 60 while not. Seems like a massive difference to me.
Pretty young thing. I used to lose fitness quite quickly, week and a half off training for whatever reason, and I'd be struggling with a training run. After battling through a couple of days of decent k's, I'd be right back into it.
Thanks Sarah and TRC for another great video. Not run since end of October due to minor knee injury. Now trying to motivate myself to get back at it…..especially as I have Edinburgh half marathon in May! I’m not looking forward to the first couple of runs!
Thanks, needed this encouragement and ease of mind ;) I had COVID and didn't do anything but recover for 10 days. After those 10 days, it felt as if I had never run before. Patience is the key.... Glad that is my biggest strength.... patience :-P
Took 6 months off after repeatedly dealing with a tendon that was giving me issues. It’s feeling much better now, but I’m so out of running shape that my former low HR training pace (9:00 - 9:30) is even a struggle. 10 miles used to be easy. Now 2 is a major challenge. Use to have ~62/63 VO2 Max, now low 50’s. I’m sure the extra 20+ lb. weight gain from such a long time off has added to the struggle. Getting back to a 6:30 pace just seems so far away at the moment. Looking for motivation.
Nice video Sarah - there is a danger when you come back after a couple of weeks and still feel good aerobically, that you won't take the time to build up your structural fitness again - I've suffered the consequences of that mistake !
It's happened to me twice, where I've been ill and not ran for about 16/17 days. Both times I was shocked how much I lost. I went from a 49 minute 10k to doing it in 55 minutes after a couple of weeks back. I found it so demoralising at the time that I stopped running and didn’t start again for a couple of years. It happened again quite recently with sinilar results. This time I haven't quit, but even after a couple of months, Im still not where I was speed wise.
I was training for a 70.3 when I was hit with plantar fasciitis. I haven’t had a decent run since the beginning of Nov. It’s so frustrating watching the weeks go by and race day getting closer and closer.
Thanks for some good advice. With Cold and Icy winter here in Canada, recovering from some weird injuries and Covid, trying to work toward a good level of fitness to run longer distance again. As an older runner, it takes a little longer so I need to be more patient with the old bod. I have a new Fenix 7s watch so of course I now expect to run like Kipchoge. 😉 I do find it helpful for monitoring things though.
Oh this is so relatable! I finished a 50km trail run week and a half ago and took a week of running. Went for a 5km run and it felt like I had no fitness at all!
I was out of commission from end of May until end of July with an injury to my peroneal tendon which runs down the side of one's calf. I have now been back running for a little over a month, but let me tell you it was hard. I had been running 13-15 mile long runs before the injury and about 30 miles per week. I'm just now up to about a 6 mile long run and about 20 miles a week. The difficulty I had returning to pre-injury form may have a lot to do with my age. At 57 my body just isn't resilient as it was when I was in my 20s, 30s or 40s. I'm just listening to what my body tells me and taking the slow improvement as it comes. I just want to be out running injury free.
A great informative video. I have just had 2 months no running due to a foot injury. I have 2 more week and was curious about my fitness level during this break.
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!
Had to take two months off (Nov-Dec) due to sickness. VOmax dropped dramatically, but was restored in about 2-3 weeks, but I my muscles are still much more tired during runs than before that break. Interested to see how this turns out.
I was off for four-five months (Oct-Feb/March) in 2020/2021 with a hip, groin and back (T5) injury - yes, all were involved. I had plenty of physio. I lost pretty much all fitness during that time (certainly according to Strava's metrics). It's been a long road back, but I managed my first trail ultra last year, and I'm training for Brighton this year. That damned groin injury is back now though 😭
I fit in this group
When I train too much, My VO2Max drops from a 32.0 to 29.6....Even if I do a simple miler
had 6 weeks off oct-nov for exams... and I'm so, so far away from where I was. I went from 10 miles a day down to barely managing a 5k!
I'm back to 5-10mile days now, just managing to get out the door easier because of the fear of how much I'll lose if I DONT train lol
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.
Absolutely, Thomas!
I feel this 100%
@@ChristianRunsNY I’m feeling it right now as the NYC half nears.
@@Mike_Rundle You got it! We just need to enjoy our own mini Journey back to our PRs. We'll get there!
This. I'm so overweight and unfit. 10kg over decent weight. 1min per km slower than last year.
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.
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.
Tbh I think it’s all about just living an active life and continue being active. My parents are both in their early 60s and I run half marathons with them all the time, they both also cycle a lot. My dad also swims a couple times each week, do XC skiing in the winter, and do Bodypump at the gym etc. My mom is going to cycle from the top to the bottom of Italy this summer with two of her friends. I think the secret is to be active, stay active, live active and just not stop.
@@MarieAlessandra Agreed. I was referring more to realistic expectations for the aging body. I wouldn't consider your parents "average" if they are doing that much exercise.
@@MarieAlessandra Love hearing these inspirational examples of people close to my age. I am 61 and my wife and I try and keep in shape with HIIT training, Yoga, running and lots of walking every day. Looking forward to ramping up my fitness and distance after an injury this fall and a long dark Covid Winter. I would love to do a Half Marathon but my first goal is a decent 5K.
Redefine the word run. I'm now a 52 year old male with two very bad knees. I have zero cartilage in one knee and 70% left in the other. I now shuffle/jog on my treadmill as I can no longer go on hard roads but my truth meter is not stopping once on my 5k jog. It hurts but I refuse to stop. I'm making a comeback after a year off as both knees blew out 5 months apart and that HURT my cardio. BADLY.
Keep shuffling. Also the technology in shoes today is better than anything I've ever seen. Take for example Nike ZoomX Invincibles or Nike Miler. Both are shoes that you have never felt or is there a peer. It's a mind blowing shoe. Wish I had these shoes growing up. Always keep going, never give up. God has blessed you with two legs and knees so take them to the end. Many (veterans) have come back without limbs and that's my motivation and I thank God everyday for what I have left.
Never give up.
@@rxonmymind8362 I had an amazing pair of Sketchers. Like running on clouds.
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!
Best of luck with your recovery Alan!
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.
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.
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.
Wish I read this earlier. Ahah. But still love to see my old pb’s.
I took a month off due to an injury and was really worried about how much I lost. It's comforting to know that some fitness can be retained. Thanks for this video.
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!
Currently on a Covid running break too. A bit concerned about my plans for a half marathon at the end of March 😬
Iihiiiibibjijijbbi
Been there!! It took running a few times a week at an easy pace then once feeling like back on the up started 2 speed / tempo sessions a week and 1 long run consistently for 8 weeks and was back as same condition as before Covid
Took me 2 months to get back on track after covid. Still don't feel the same. Been 5 months now.
I was finally enjoying going for a run and my easy pace was getting faster, my longer runs easier… then I got covid and here I am watching this video :(
I've had Bronchitis for over a month and it has cost me all my fitness. With my current oxygen levels, I can't walk without breathing hard. If I jog I breath so hard I feel like I will pass out and I get the shakes. Very painful.
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.
Good luck with the running and of course the pregnancy! I am in awe of anyone who can tackle both at the same time!
Keep it up❤️❤️🌺
Fallen pregnant lol 😂
10m pp here, I planned to run/cycle throughout pregnancy but the fatigue was unreal. I basically went from training 12-15hrs per week to 0! I lost a lot of fitness but it’s all coming back now and was worth it lol 😝 hope you have a great pregnancy!
@nour nour good lord
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
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.
Hopefully! Great to hear that you've been walking a lot 😊
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 😬🤔🤣
Good luck in MK!
A dog wrecked you?? 😮
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.
I totally agree with this. I've been running for 20 years now and can teak a break, or drop the milage without any real effects. Obviously I wouldn't be at my peak but I don't worry about this.
And actually intervals are my favourite.
Sarah, you are such a great presenter! I could listen to you for hours! I found this very encouraging.
Thanks William!
@nour nour Allah isn't there. Believe on the Lord Jesus Christ and you will be saved! By the way, this is a running channel , not a mosque.
This is so very interesting… we are all a little different, I have run most of my life in some form or another, haven’t run for ten years or so, trained the month of February a week and a half in March and was able to and ran a half marathon to completion with my 30 year old daughter! Slow and steady finished in 90 minutes and I am happy with that. Doctor told me I’d never be able to run again, I was so depressed about that for years, I accepted that for years, one day I just decided to try and run again, now, don’t get me wrong, I am not going to break any world records in running, but I sure feels really good to just run again! I am 56 years old and I pray that I will be able to run for a long while🙏🏾. I am thankful to the folks here at The Running Channel for all the very informative and important information they supply us with, keeping us up to date, informed, mostly injury free and running…
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.
This is really helpful. I always thought I'd lose everything if I took a break. Now I'm more motivated to focus on recovery instead of stressing about fitness loss.
After dislocating and spraining my ankle, twice, followed by multiple bouts of illness, I've not ran more than a couple of times in months.
I've gained about 8 kilos and feel tired, weak and achey all the time. Can't wait to start again, but dreading starting from scratch again...
I became injured in early December and just kept pushing through it and injuring myself again. After taking one week completely off, stretching, and strengthening consistently I’m back better than ever. My first hard run back, I actually PBed on my 5k and 10k!
Congrats Daniel!
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.
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).
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!! 😁
Good luck for your races, Jodie!
I had Omicron last week and my cardio has pretty much been unaffected. First week back my HR was higher than normal but two weeks after no symptoms and I'm back to normal. You'll be grand!
@@thedoberman6240 thank you.
Glad you feeling better 😊
I picked up an Achilles issue in October of 2020 and was basically forced to switch to other things while I sorted the issue out. My primary activities became strength training, cycling, and the elliptical. Heel drops were a daily activity, but everything was focused around building up all aspects of my legs to simply deal with the pounding of running. Also did core work and upper body (mostly because I like it)….yes core is important…but runners really need to do more with building up the legs than most people talk about. Box jumps, one leg squats, side to side lunges, kettle ball work, squats, deadlifts…on and on. At 54, the only shot I have to keep making these demands of my body is to get it strong and keep it strong..especially the legs. Injuries can be real opportunities to do things that we’ve basically been skipping.
Love this!! What a great uplifting attitude. We can't always control whether or not we're able to run... but we CAN usually control whether or not we're working on our fitness SOMEHOW. I've found that through all of my injuries through life, there was always SOMETHING I could do. I once had a busted leg, strapped ankle weights to the good leg to offset the weight of the cast, and did pilates 5x a week. Talk about having a strong core! 😆
I had a back injury and then got covid. I didn’t run for 27 days. My first run back I was able to run 5K which was surprising but my pace dropped off pretty good and it’s more of a struggle. I’m just going to keep plugging away at it 🤣
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.
I feel your pain. It can be mentally draining. I had a back strain 3 months ago and was bed ridden for 5 weeks. I couldn't stand for more than 5 minutes without pain. I would have dreams where I was running and would wake up in disappointment that I was still in bed. After 5 weeks I was able to be mobile again and it took me about a month and a half to get back to about the same running fitness that I left off in. That first half a block that I jogged after I was able to run again almost made me cry.
There's light at the end of your tunnel. Just stay focused on it and know that light is always there and will get brighter and brighter as time heals your wounds
same here
me too, probably have only run 20 miles in total since 2022
I used to suffer really bad, but i bought some nike alphafly trainers and wow, I’ve not had a shin splints since and i can now focus on my running. Everyone’s different but that worked for me
I used to have shin splints when I was really heavy. Doing weighted squats helped a lot and basically rhe load is borne by your quads instead of your shins. Definitely recommend you try it out as my shin pain haa stopped
Useful video, thanks! I'm six weeks and counting on the subs bench after falling and breaking my leg on the trails 😔 At least another six to go before I can be fully weight bearing, so fair to say my fitness will be shot! Desperate to run again but need to be sensible too and take things very slowly. At least I have the Running Channel's back catalogue to keep me entertained while I rest ❤️
I should be coming back in a few weeks from a break that required surgery. After 8 months of recovery and months of glandular fever I'm soon to be back out training. I'm honestly so excited. I know it's going to be the hardest thing I'm going to have to go through. But I am gifted to have this opportunity I am so excited. Hopefully I can get back my old times
Best of luck!! Now when it's time to run, instead of saying "I HAVE to run", you can say "I GET to run"!
What a great video at a very opportune time. Ran my first half in October, trained for a few months and now starting to train again for my first Marathon this September and feeling like I never ran in my life
Perfect timing as I’m away from home, weather is terrible and have a tough agenda. Looking forward to getting back into the swing tomorrow. Not looking forward the first one but with this really supportive and informative episode I’m ready to face my demons 😬👊🏃♂️
I have experienced this recently. I was ill coming up to Christmas and lost 3 weeks of running. I pushed myself out of the door a little prematurely but it has taken me six weeks or so to get back up to similar times on my runs to those I was achieving before my illness.
What actually felt good is that I fully expected to be back somewhere in C25K territory which I started in January 2020 and got to where I am now. Thankfully I found that was not the case.
Unfortunately Eunice is now disrupting my running. 😞
This came out at just the right time! I've been sick for the past few days and really worrying about running my first attempt at 20 miles as a result!
Make sure to listen to your body and take it easy if needed! Hope your run goes well 😁
I was running regularly until covid hit me in October just starting to back up to 4 miles now but its a struggle compared to where I was.
Great video. Having just had 2-3 weeks out for achilles problems I was worried about losing too much. Turns out after two weeks gradual increase I am back to full marathon training plan just in time. Didn’t feel like I lost much if any aerobic fitness. Just a bit of sharpness.
Well presented! These videos have become really professional. Good job.
Those damn Achilles problems ….. arggh!
I was fit last year. After my last Backyard Ultra in October I just ran for fun, no specific program. I was still running daily, still 200-250k a month but without VO2max and Lactate Threshold runs.
3 weeks sick at the end of December / beginning of January gave me the rest, my fitness was "gone" - not all of it, but a significant part.
Took me 4 weeks to turn it all around.
Lesson learned: I stick to my 80/20 program even if I don't have a specific event to train for.
Wish me luck, I have a 100k Ultra Trail run in 3 weeks... 👍
I’m training for a mini marathon. During the week my running involves my interval training. I enjoy a fast pace run mixed with my marathon pace. I believe the combination of the sprinting and running around the track at our local YMCA caused an injury to my right inner thigh groin area. I know I should rest it and let it heal (6 weeks) but then I would loose everything I’ve worked so hard at getting to this point. The race is May 7th. I’m 56 years old, and pushing forward to accomplishing my dreams. Thank you for your videos.
Great video. I had a hamstring ‘tug’ .. not a full blown injury. Took 2 weeks off, did some cross training and massage. Felt good on todays 6.5 miles.
My running inspiration channel. Thanks for what you do. I'm completely new to running but you are certainly getting me out there on the trails, keep up the great content!
Thanks Martin!
Thanks for this video- I've just broken my wrist so it's come at the perfect time! I'll stay positive and keep active as best I can.🤞
Interesting, thanks!
When I feel rubbish on a run I make myself look at it objectively. What actually feels bad? I go around the body from the feet up to the shoulders, focus on each part. Is it working? It's it painful? When you realise it's actually all working ok, you know it's just the head that's left.
Relax and let your body do the work 🙂
(Of course if it is actually painful, stop!)
This is what I've come round to realising - at least 80% of running is in the head. Thanks for this body scanning tip, I will remember it for the future!
Great way of looking at things, Robin!
I love this, I'm going to try it tonight during my intervals!
Thanks for the great video I've just started running really want to do trail running but started with road and park running as I've never done it I've done 2 runs this week of run and walking and covered nearly 4 miles on both!! Really enjoying it after work I make a plan go straight home and put my running gear on then no excuses not to go 😉😉
Just the video I needed, have to take some time out after surgery! Thanks for the great videos!
Thanks for watching, Aaron!
A very timely video, I’ve been training properly for about half a year for a 70.3, once it’s done I’ll be focusing on running alone. Developed an inguinal hernia about 4 weeks ago and watching my fitness decrease is genuinely heartbreaking. Cannot wait to be the other side of the operation !!
Sorry to hear you're injured, you're fitness won't be going nearly as quickly as you think it is. Wishing you a speedy recovery!
Amazing info. I only started jogging a few months ago after hitting a pretty deep bout of depression.. Being overweight, ur whole life really wears you out. But I've been doing on average 6-7 days of jogging on my treadmill 60 minutes. Sadly, I can't maintain a high heart rate. I'm only getting to about 156 near the end, but I feel and see a difference. But I do get down when I need to take time away from exercise, either due to a weekend with family or injury. It's good to see that I'm not crazy and the first week back can feel... difficult.
Boy, I wish I started this back in my twenties.. The thirties really suck so far, hahaha.
Stopped training completely for 3 years. Started again a year ago and couldn't run 3 km without pain or injury. My first 5K was 27 minutes, last weekend I hit 22:48 and aiming to hit sub 20 somewhere this year with a bodyweight of 95 - 100 kg. Pretty sure years of training makes for an easier comeback.
I've found it much, much easier (for my body) to start running after I've already built up some level of strength and muscular endurance. I have floating knees and a bad hip, so any time I attempt to start running first before building up that muscular foundation, I'm much more likely to injure myself. I also incorporate mobility work into my strength training, which helps a ton when I start running since my hip flexors are constantly tight from sitting at my job.
I have, through experience, found that resting after a race is absolutely necessary and actually helps improve performance. Example: I ran a marathon two weekends ago and another one last weekend. I rested in between. My time on the second race was 10 minutes faster and, in fact, a PR/PB. Rest and then get back to it.
this video came at the perfect time! I've got my first half marathon in about 5 weeks and I've been sidelined for about a week with a concussion. I was stressing so much that I'd lose all my training. It's reassuring to hear that its the end of the world! I've been walking but concussions are pretty limiting
The best thing to do is listen to your body after any injury - hopefully you're able to start running again soon!
I was in the best running form of my life back in Dec 2021. Ran a 17.45 5K, two days later I picked up an Injury. 2 Physiotherapists and an MRI scan, and it was grim news. I had fractured my Sacrum. No running for 8 to 12 weeks whilst the fractured healed. Those early weeks of being out, were mental torture. I’m now 9 weeks post injury. It’s going to be a long slow road back to where I was. Never thought some low back pain in a morning and what I thought was a tight right glute, were early warning signs of a stress fracture.
HOWDY FROM TEXAS!!! It’s interesting that this video came out today. I’ve been concerned with taking a break for a week when I usually run most days. It’s just too cold here right now to get a good warmup in, so thank you for making this video to ease my mind.
I've experienced this recently. I ran around 20-25 miles a week for just over a year switching between 5k, 10k and half marathon plans. After running a half mara event in October I lost interest and for 9 weeks I did absolutely nothing. No gym, no running/walking and gained about 10lbs. In mid December I went on a 5k to run to test the legs and a 8:45 mile pace which used to be a jog for me, had be blowing out my ass and I could not finish the run. After 6 weeks of gradually upping the mileage and following a programme I managed a sub 23 min 5k again but I'm still having a horrible time running anything than more than a 5k at a decent pace.
I had 18 months of covid type symptoms with little to no excercise grrr. The pain and lethagy ended in november and fitness has been steadily improving evercsince. Not the end of the world, but i had to start from 5 mins a day and built on that. Im now regularly running at 5km plus. Taking it easy and having fun. 😊
This is possibly one of the best and most balanced videos I think you have every done - Awesome and worth a watch. I can also confirm that strength training will complement and benefit your running.
Thanks Chris! Is losing running fitness something you've worried about before?
Since Covid and closed gyms in Canada (they just reopened, my daughter went and was alone), training through the winter has been a problem. Today, I struggled walking on very slippery terrains and against strong icy winds. We've also had record long cold spells, so essentially, even cross-country skiing had to be cancelled. It'll be tough to start running again in March (hopefully) after stopping mid-december, especially since with lock-down I did not even get to play tennis either.
I am currently home with “the virus” and I was wondering that when I saw you uploaded this 😅 I’ve been sick since Monday and I don’t want to lose my running progresses. I hope I’ll be back on the road soon 💛
Hope you recover quickly!
Having just come back from a very disappointing run after a few slack weeks this hit close to home! I think it's exacerbated by doing less walking these days now I'm working from home, lesson learned!
Great video. I found it very true. Running solidily since 2012 relatively injury free. I find a lot of recent runners run too far distance wise too soon. When I started running I didn't run past 5k for a year then on to 8k and 10k next few months and built up to run my 1st marathon in 2014. Apart from a Plantar fasciitis minor enough scale held me up for 2 weeks few years back. Twisted my ankle in 2021 in bad underground conditions didn't run for a couple of weeks but came back to quick and off again for a few weeks. I felt I struggled for a decent pace since returning for a long time but a lot mental more than anything especially after returning from COVID isolation.
thanks for this video, it was a serious concern due to injuries taking more time to heal after age 60 :-(
I got into running about 10 month ago, took 2 weeks off and started again yesterday. Heart rate was about 30 bpm higher than expected and what should have been an easy 10k became intervals close to VO2Max. Hope it goes better today.
Really useful, thanks for sharing. I've recently recovered from COVID and had to take about 8 days off running. On returning, I've found that shorter runs are unaffected, but anything over 5k or any runs with hills are much more of a struggle than before. Going to keep running though, hopefully things will improve over time.
As for "rest & recover" when youre sick. Yes maybe a day or maybe 2 ..... But After 2 days, laying in bed resting just keeps the sickness hanging around. & it will leave much sooner thee quiker you get up, shower, small bitte to eat & get active, it speeds the healing.
Mindset definitely!! You should poll the TRC community on who is coming back to running after the pandemic, and ask how everyone feels, fitness and mentality. Ask again in a year see what’s changed!
Great shout Jason!
8 years since running a marathon followed quickly by Plantar fasciitis then Atrial Fibrillation- I think I should assume that I will be starting from scratch as an absolute beginner but on the plus side the increase in VO2 and Structural fitness will show quickly :-)
Had long covid and foot injury (both at the same time) this was November and started back in January, I couldn't run 1km to start as my lungs couldn't handle it, but am back to 15km now and getting stronger, it was horrible starting back as it was so upsetting from going from Half Marathons to 1km, but stuck too it and its rewarding to see the daily weekly improvements coming back. I will get back to Marathon distance soon
Just caught up with this video and most appropriate for me. 5 weeks off with hip injury and I the middle of that, the dreaded covid. First run back, parkrun, went for better than I was expecting although I nearly puked in the finish funnel 😊. Second parkrun back knocked a minute off the previous week and no near vomiting 🙂. So it kinda confirms what you saying in the video Sarah.
I had Shingles in December and Covid in January. Absolutely destroyed my VO2 max from 58 to 51. And my splits backed that up. Through three weeks of running it's slowly coming back. It's been a mental struggle for sure! But I also love a challenge to get back to where I was
I have been injured for the past month, it's so frustrating how your whole body can work perfectly except for a tiny muscle but that's enough to ruin all of your running plans 😢
This is very interesting. I have been running for 40 years and have had numerous breaks for illness, injury and other reasons. It’s unusual for a year to go by without something happening.When I was younger I used to feel that whatever the length of time off it took double that to get back to the same level of fitness but now it takes about a 4-5 times as long. Recently, I lost a month between November 25th and Xmas, started training again on Boxing Day and am still nowhere near the level of fitness I had at the end of November.
I'm quite new to this but the hardest thing for me to come to terms with is the stopping and starting, regaining that level of fitness over and over again after taking like a weeks break etc.
I’ve struggled: never fully regained my speed even after PT (calf muscle torn). Menopause added lots of weight. Then my schedule changed and I lost my run crew (motivators all and I was challenged to keep up). I’m walking quite a bit still during a 5K.
Hoping to get into the Nike training study, but I refuse to give up on regaining speed and endurance.
Great, this is helpful and reassuring. I'm a cyclist and am recovering from a heavy fall on black ice six weeks ago. My shoulder took the main impact, but getting better. Hope to be back out soon. I'm mid-sixties but can't wait to be out on the road bike again. Sounds like it won't be as challenging to get back into it. Cheers.
I have actually stopped running explicitly to do strength training, a mix of weights and kettlebells with not more than 3x5 km a week. My aim is to "fill in some gaps" and give myself a small rest before I start next year's cycle.
My fitness went down a lot during the COVID years, more due to frustration and demotivation by the lack of competitions (after a very succesful 2019) than anything else.
I have got down from a VO2max of 66 to 51/52... which is nothing terrible, as this is the VO2max my Garmin shows every start of a season. Nevermind, there's fun in building up again :)
I had some time off (about 6 months) due to a heart issue. Although I'm still not back to my previous times (mainly as I've put on a few kgs), I started again slowly with couch to 5k and a few months later am back to running a decent distance and decent times. I think patience is probably the most important thing when returning (I know that this is easier said than done and it can be very frustrating). Great video :-)
Thank you so much; I really needed this condensing of the things I've learned after 45 yrs.+ of distance running. I've been, at age 74, dismayed by my inability to regain fitness lately and to just "catch my breath", but I've conveniently forgotten the harder stuff: interval training and strength training. You've given me so much hope!
I had to take 4 Weeks off last year due to bronchitis (middle of Nov 2021) and after that (I just restartet running) was forced to stop after getting CoVid. Unfortunately I was not able to do any substitute exercises due to the sickness.
At the end of December it felt like having to start from scratch.
Now I am at a level of running, I had over a year ago, but I slowly make progress. :)
Glad I found this, I just got over the ‘rona and my runs are definitely worse!
I'm going on to week 9/16 of marathon training & between half term & storm Dudley & Eunice, my 3rd run of the week & today's 14 miler just didn't happen. Of course I've assume I've automatically lost all ability to run & think I've ruined my whole marathon training & will never get back to where I was 4 days ago 😒. Honestly, why do we think this when really my body will probably thank me for it & week 9 will feel like I'm on completely fresh legs? (Ps to compensate for my missed runs, yesterday I did one of the running channels hiit workout & my goodness me I have some DOMs today). X
I've probably run more than anyone you ever met. Well, maybe not as much as Forest Gump, lol I ran track in college but really started running long distance in my early 30s. I've run over 125,000 miles. Averaged over 10 milers a day for over 30 years. Maybe I was born to run. Resting heart rate 46. It's been a good voyage. Best to you! Off on a run now.
A great video plenty of encouragement ,iam finding it hard to get out during the week as work is getting me down but the parkrun's keep me going
I am pregnant and have stopped running completely because I do not enjoy it. I do strength training and other types of cardio but I am very anxious about starting again after postpartum 😬😬
Exactly this was my question today after a week not training having a cough... Thanks for answering my question,
i have lost a TON of running fitness in just one month of inaction!
i used to swim.quite vigorously 6 days a week,for 7 months,which really increased both my aerobic and anaerobic fitness.During an off season, i managed to get to sub 40 10k during a month of training.
But i stopped running as my pool re-opened after a month,i stopped running,and i didn’t swim with as much vigor as before.
i started running after 1.5 months of inaction,and struggled to break sub 55 10k,and after a month of training, i now can barely 50min for the 10k.
The major thing is weight i can put back 5kg easy in one week.
I can go from an 18min 30 5k to a 22min30 5k in about two weeks.
It depends on what type if lay off you have.
An injured runner who can still cycle and swim can maintain virtually all their fitness
A perspective.
I have two bad knees that blew out five months apart. Went in got X-rays and I have zero cartilage in one knee and 70% left in the other. Not knowing what I did I just hobbled around for five months the first knee blow out then the other blew out.
My cardio went to crap. Huffing and puffing going up my stairs to the bedroom.
Got a treadmill in June of 2021 and hobbled and walked 3 miles in 60 minutes. I'm 5'10 sticky and weighed in at 245. That latter number hurt to see. It is what it is. So for the next eight months I kept at it. I'm now down to a personal best of 38:26 in the 5k. It's possible to come back but it's been a looong road. No more hard road running for me though. Still hobbling and hoping to recover to 80% soon.
Take advantage of the technology that shoes companies are coming out with such as the Nike ZoomX Invincibles or Nike React Miler. Both are incredible shoes that have mitigated my post running pain by 75%. Still pain but I'll take that. I wish I had these shoes growing up.
Never give up.
I am in my sixties and have recently started Parkruns after an absence of about 25 years.
I do cycle regularly.
Yes the return to running has been a shock to the system. Thanks Sarah.
Interesting video. 👍
How are you finding parkruns?
@@runningchannel
5k and I've done two (my local one) just over 30 minutes for both.
I feel that I can do much better.
Not too bad with the aerobics
My legs and the top of my right foot hurt from time to time.
Strange really.
I walk my dog in the same area as the course, every day, but when I'm running, it just doesn't seem like the same location.
A lot of useful stuff on this Channel.
Thanks again. 👍
I pretty much go against all of this. I'm 40 and can easily hit max bpm of 200-210, I have autoimmune issues so taking long periods off isn't uncommon and I can jump right back into a 20 miler but just at a much slower pace. If anything, my aerobic fitness declines first not structural. I once read an interview from Nick Symmonds and he said his coach thought he just always walks around in 5k shape, or something to that effect. That statement always resonated with me. One thing I've noticed though is that my resting hr goes from high 20's, while in training, to about 60 while not. Seems like a massive difference to me.
Pretty young thing.
I used to lose fitness quite quickly, week and a half off training for whatever reason, and I'd be struggling with a training run. After battling through a couple of days of decent k's, I'd be right back into it.
Thanks Sarah and TRC for another great video. Not run since end of October due to minor knee injury. Now trying to motivate myself to get back at it…..especially as I have Edinburgh half marathon in May! I’m not looking forward to the first couple of runs!
Thanks, needed this encouragement and ease of mind ;) I had COVID and didn't do anything but recover for 10 days. After those 10 days, it felt as if I had never run before. Patience is the key.... Glad that is my biggest strength.... patience :-P
Took 6 months off after repeatedly dealing with a tendon that was giving me issues. It’s feeling much better now, but I’m so out of running shape that my former low HR training pace (9:00 - 9:30) is even a struggle. 10 miles used to be easy. Now 2 is a major challenge. Use to have ~62/63 VO2 Max, now low 50’s. I’m sure the extra 20+ lb. weight gain from such a long time off has added to the struggle. Getting back to a 6:30 pace just seems so far away at the moment. Looking for motivation.
Nice video Sarah - there is a danger when you come back after a couple of weeks and still feel good aerobically, that you won't take the time to build up your structural fitness again - I've suffered the consequences of that mistake !
Good point Allan, thanks for watching!
It's happened to me twice, where I've been ill and not ran for about 16/17 days. Both times I was shocked how much I lost.
I went from a 49 minute 10k to doing it in 55 minutes after a couple of weeks back. I found it so demoralising at the time that I stopped running and didn’t start again for a couple of years.
It happened again quite recently with sinilar results. This time I haven't quit, but even after a couple of months, Im still not where I was speed wise.
I was training for a 70.3 when I was hit with plantar fasciitis. I haven’t had a decent run since the beginning of Nov. It’s so frustrating watching the weeks go by and race day getting closer and closer.
Oh no that sounds really nasty! How long until race day?
Thanks for some good advice. With Cold and Icy winter here in Canada, recovering from some weird injuries and Covid, trying to work toward a good level of fitness to run longer distance again. As an older runner, it takes a little longer so I need to be more patient with the old bod. I have a new Fenix 7s watch so of course I now expect to run like Kipchoge. 😉 I do find it helpful for monitoring things though.
Oh this is so relatable! I finished a 50km trail run week and a half ago and took a week of running. Went for a 5km run and it felt like I had no fitness at all!
I was out of commission from end of May until end of July with an injury to my peroneal tendon which runs down the side of one's calf. I have now been back running for a little over a month, but let me tell you it was hard. I had been running 13-15 mile long runs before the injury and about 30 miles per week. I'm just now up to about a 6 mile long run and about 20 miles a week. The difficulty I had returning to pre-injury form may have a lot to do with my age. At 57 my body just isn't resilient as it was when I was in my 20s, 30s or 40s. I'm just listening to what my body tells me and taking the slow improvement as it comes. I just want to be out running injury free.
A great informative video. I have just had 2 months no running due to a foot injury. I have 2 more week and was curious about my fitness level during this break.