HELP! How long does it take to get back to top shape after 2 years off?

You're never getting back to where you were.

The chances of you being able to train hard enough to run PRs is pretty low. I would say it will probably take you a few months before you start to feel good running easy runs, and maybe a full year until you're running sub 15 in the 5k.

I think you're not "done". As long as your joints are in good shape, you should be able to regain most of your former fitness level.

How long will it take? Hard to say. It all depends on your dedication and patience. So be gentle to your joints until you lose that extra weight!

lottarunningtodo wrote:

The chances of you being able to train hard enough to run PRs is pretty low. I would say it will probably take you a few months before you start to feel good running easy runs, and maybe a full year until you're running sub 15 in the 5k.

I mostly agree with this guy, although I could see you breaking 15 within 6-9 months if things go well. I'd also emphasize that weight could be a pretty big factor, so in part it depends on how quick that comes off. People estimate like 1-3 seconds per mile, per pound of excess weight (where excess means basically 'not running muscles').

I recently took about 18 months off, and the first couple weeks back were pretty rough. But it only took like a month after that until I was in about 16:30 5k shape - and at my best I wasn't as good as you, my PR was only ever 15:07. But now it's been almost 6 months, and while I have a better base and would do way better at like a half, for example, I still probably couldn't break 16. I'm hoping that will be a month or two of workouts from where I am now. And within the next year or two, fwiw, I'm hoping to break 15:00.

Yeah, don't start judging yourself too harshly until you've run for about 6 months consistently.

I think maybe I'm more curious as to when running will feel comfortable and fun again. Right now it feels like I am constantly in oxygen debt. I just wanted to see if anyone went through the same situation. Right now, I have little victories on my runs (running 1 mile with out stopping, running 2 miles without stopping, etc.) but I would want to see how long it took people that might had the same experience to breakthrough and really get back to solid, enjoyable training.

Comfortable and fun, my guess is probably just a few more weeks. I took a similar amount of time off and that's how it was for me. Other differences could change that a little, for example I did some biking and swimming while I wasn't running and didn't add quite as much weight, but I don't think that would change things too much.

In terms of 'solid, enjoyable training', that depends a bit on what you count as solid, but I was definitely enjoying my running after 6 weeks back. At that point doing a tempo would have sucked, but things like hill sprints or 400s on the track were pretty doable and rewarding.

I really appreciate yours and everyone elses feed back on this. It kind of makes this process more feasible knowing people have went through the same thing and have enjoyed running again. Thanks again

see Ben St Lawrence (27:24 10000 m)

https://www.12wbt.com/blog/community/ben-st-lawrence-from-average-joe-to-elite-runner/

Probably at least two years.

oi wrote:

see Ben St Lawrence (27:24 10000 m)

https://www.12wbt.com/blog/community/ben-st-lawrence-from-average-joe-to-elite-runner/

Hahaha, I was thinking this exactly.

I enjoy the Ben St Lawrence story.

Significantly dependant on weight loss.

170-180 - struggle running, potential injuries, hobby jogger goals: "2 miles today"

160-170 - regular runs become less taxing, mentality starts to change about jumping in a race to test the fitness, jump in race and get annihilated

150-160 - your times suggest talent so at this weight you're back being competitive, might win a road race, workouts becoming notable not embarrassing, your body has shifted back to looking like a runner, decision needs to be made to continue digging or coast on talent

140-150 - if the training has been coming along, you're approaching pre-pr workouts, you're also running on a differently developed body (~23 vs 19-21) and your at potential ultimate age, small road race wins become expected

I think it took about a month for me to run comfortably, and I started a training regime (running 6 days a week with a couple workouts) after like 2-3 months.

I took about 2 years off when I quit running collegiately. I ran very sporadically during the spring but never more than 15 miles in a week. At the end of April I ran a 17:20 5k.

In May I started to run about 4 days a week. Since then I've been steadily increasing mileage and the amount of effort I put into running. I was embarrassed at first at how much slower I had become until I began thinking of my pr as what I had run in April. With that mindset I've gotten a lot of enjoyment out of improving. I'm now doing 60 miles a week and broke 15:40 this past weekend.

I gained about 15 pounds from my college race weight. Not sure how I would have fared with 30+ pounds. I drink way less now that I'm running again which I view as a plus.

I joined a running club when I started back because I lacked the motivation to run alone at first. I would highly recommend doing that or running with friends.

PotentialComeback wrote:

I think maybe I'm more curious as to when running will feel comfortable and fun again. Right now it feels like I am constantly in oxygen debt. I just wanted to see if anyone went through the same situation. Right now, I have little victories on my runs (running 1 mile with out stopping, running 2 miles without stopping, etc.) but I would want to see how long it took people that might had the same experience to breakthrough and really get back to solid, enjoyable training.

Obviously you don't have talent, accept it.

Yes, I'm joking. But you will only run as fast or faster than before if you can regain that passion.

You're in you're 20's, you're fine. It would be tough to PR, but you could easily get in shape to show off at local runs.

I'm coming back from 3 years injured (mid 30's, not much weight gain, but lots of strength lost) It was a couple months of 2-3 weekly runs before running didn't totally suck, 6 months before I started feeling strong. Mine was a foot injury, so the majority of my running has been natural surface. @ 9 months I'm itching for track workouts, but don't want too much stress on my foot yet. Endurance has come back pretty well, but I'm still 10% off pre-injury ability.

The weight gain could be a good thing, you probably kept more leg strength carrying the gut around.

Maybe you should ask the BYU mens team- most of them do this during the middle of their collegiate career.

Drop the weight (say 30 lb) over the next 6 months and do a fair amount of cross training to supplement the running. After that it will take you about a year to feel good. You may or may not approach those times, but mix it up with different distances (15K to half marathon) or venues, trails or XC too.

I had a similar experience as you. I was not as fast as you in college but I did take several years off and ate crappy and gained 50+lbs. You will struggle and you will think you will not get to where you were before. You are starting at the bottom. If you measure your weekly gains to where you were in college you will be disillusioned. It took me 2yrs of easy running, slowly increasing mileage, and doing light workouts to feel like I could handle a full load of training (whatever that looks like for you). Measure your gains by how you felt 2 weeks ago or a month ago and so on. Be careful with injuries as your body is completely different now and you are different runner. It took me about 2 yrs to get back into full training and still I was about 40secs slower than my pr in the 5k and 10k. Now, 4yrs removed I am faster than I have ever been. Just keep at it and remember it will not be day to night progress. You are not done! The next couple years will really test how mentally strong you are.