If you are in good running shape and you stop running, yet maintain your weight, how long would it take for your shape to start and deteriorate? After 1 week? 2 weeks of not running?
If you are in good running shape and you stop running, yet maintain your weight, how long would it take for your shape to start and deteriorate? After 1 week? 2 weeks of not running?
I take a two week break twice a year to let my body recover. As long as you aren't eating potato chips and sitting on your ass all day you'll be fine coming back after 2 weeks. Maybe after a month you'd notice some significant differences..
Maybe 5/6 days
Don’t gain weight wrote:
Maybe 5/6 days
Same with over training
Don’t gain weight wrote: Maybe 5/6 days
five sixths of a day is like twenty hours. it has to be longer than that.
Probably 7 days, but youll bounce right back if you only took a week off.
One month. After that you will see a gradual decline in your racing ability but your training ability is still there.
I used to take a week or 10 days off during finals week. Never felt that I lost anything during the break. The first run afterwards always felt kind of weird for the first couple of miles. More like being uncoordinated or something.
Aerobic development and maintenance is an ongoing process. VO2 max, the body’s ability to taken in and utilize oxygen, begins to decline at about day 10 of no training, but then continues to decrease over time. Significant reductions in VO2 max begin to occur within 2 to 4 weeks of detraining. This immediate decline is related to a decreased cardiac output and decreased blood volume. Studies of runners show VO2 max drops about 6% after 4 weeks, 19% after 9 weeks and by 11 weeks of no running, drops by 20-25%! However, any deficit caused by taking a couple of weeks off at the end of the season or for an injury, can be made up with a few weeks of good training.
From a cardiorespiratory perspective, within 4-8 weeks of suspended training, blood volume, stroke volume and cardiac output decrease. The body loses its ability to move large volumes of blood. This occurs partly because heart muscle size can actually decrease over time. Less muscle mass impairs the heart’s ability to contract forcefully. Maximal heart rate increases, and at submaximal intensities, heart rate response is higher. Recovery heart rate also steadily increases as time off increases. Ventilatory efficiency will diminish after short layoffs from training.