Fitness lost in 5 weeks of low mileage?

If you had a great base, (and it seems like you have) you'll get it pretty fast.

I'd say about 8 weeks to recover your fitness.

....and I'd say much less. 5 weeks at the most?

You probably lost barely anything. I'd say about a month and you'll be back to where you were pre-injury. Definitely not 8 weeks. Everyone takes a break once in awhile. So, I think in the long run having a couple down weeks will be good for you (especially if your marathon is so far away). You can't be hammering out 100-110 miles a week every single week of the year.

It'll take you a few weeks to get it back, but not many. I've had cortisone shots before (not for ITBS, but for my ankle) and they've helped greatly. In the long run, maybe the break will have done you some good, who knows. Keep at it.

Cortisone can be risky for some...but clear up the problem for others. I think 🤔 it's a last-ditch gamble.

I don't think you'll lose basic fitness on that reduced schedule. Edge? Of course, but the wiser course is probably what you're doing. Patience is tough for me. I'd go with both, the cortisone and the conservative low-key workouts.

Thanks for the responses, everyone. Really appreciate it. I’m honestly hoping it doesn’t take a full 8 weeks haha, but I guess I have time for that if it does since the marathon is still many months away. This is my first experience with an injury, and and I’ll definitely have a new appreciation for running healthy when it works itself out. Being patient sure is hard and frustrating sometimes. But, again, thanks for taking the time to respond!

Which marathon are you running?

I’m doing the Indy Monumental Marathon. So it’s not a big deal that I’m not in great shape now I guess. I was just wondering what I should expect when I start running again (hopefully next week) and if anyone had experience with cortisone shots being effective.

Just wondering because I’m running Indy as well haha. Hope that we can work together

Haha no way that’s awesome! Good luck with your training!

There is a huge difference between 20/week and 0/week. I predict that you'll be able to get your mileage up fairly quickly.

That honestly makes me so happy to hear! Thank you!

S3 E9: How Fast Do We Lose Fitness? / The Art of Fitness Resilience - The Real Science of Sport Podcast | Acast

Im going to be honest. Either do the correct thing now and nurse the injury back to health or do something stupid and be low mileage permanently. I returned to soon and havent been above 40 to 50 miles in 8 years. You must be where you are. The future you will thank you.

I listened to that on my commute this morning. Very interesting and helpful. Thank you!

I’ve heard different things about ITBS treatment. Have gone to three different PTs and a doctor and have heard different things about resting. Are you recommending taking a complete break from running? Even after the cortisone shot?

Also, I am sorry to hear that. Wishing you the best.

Cortisone is not risky medically speaking nor will it damage tissue, nor should it be considered a last ditch gamble. ....all old myths.

It may or may not be effective, but is usually very effective.

If you are an NCAA athlete or pro, it's risky! ....you need to have a T.U.E. if you get tested. There's a reason it's considered a PED

Also, for ITBS, the real culprit is probably in your hips and specifically the cortisone shot maybe most effective given on the hip bursa (IT band goes directly over it)

Go by feel slowly with conservative approach, you Will know it when you are ready! Don't try to force things because you don't wanna lose fitness get healthy first ;)