How long does it take to actually start losing fitness/endurance?
Posted on May 26, 2010 with Comments 7
Question from s my d
im sick and havent ran for 10 days so far
( and track starts really soon but im really not getting better!
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im sick and havent ran for 10 days so far
( and track starts really soon but im really not getting better!Visit Stress Anxiety Help
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Filed Under: Running Fitness Q & A
about 2 weeks
if your sick than you will just go right back to where you were when you have been well after a couple of days
but yeah different people start losing it at different ages and times
i find it takes about 1-2 weeks before my fitness drops pretty low, i missed a week of training last week and went out for a run yesterday and felt the effects.
for me it takes a week-week and a half to notice a small difference. If im sick i notice a large difference. But for me if i go back to my regular work outs after the break or from being ill it takes me like 2 days to get back into my normal rhythm. But everyone can be a little different. Im sure if you tell your coach that you were sick and might not be performing at your top level they will understand. Good luck! i’m sure you’ll be fine and get back to normal in no time.
Immediately.However, please let me clarify something. Though you ARE losing endurance you would get it back faster than if you had that particular amount of endurance before. What I’m trying to say is that you need to practice to get back in shape but it won’t be as hard as if you stopped for one year or more. If you are sick you can still do heel ups and wall sits or other leg strengthening exercises. Once you start track again you should catch up fast. That is…as long as you actually run ; )
You begin to lose cardio shape after 72 hours. That’s 3 days.
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7-10 days off from running will not affect your endurance. However, after this period of time, your endurance and performance will start to decline. You won’t be able to start sprinting again immediately, but start to incorporate easy runs back into your training so your body is reacquainted and slowly progress to your normal mileage. After 2-4 weeks of detraining, this is the decline rate of your performance:
VO2 max:down 4-10%
Blood volume:down 5-10%
Heart rate:up 5-10%
Stroke volume:down 6-12%
Flexibility:Decreases
Lactate threshold:Decreases
Muscle glycogen levels:down 20-30%
Aerobic enzyme activity:Decreases
Running economy:Unchanged
Hope this helps