we move from peaks to valleys, gearing up for a road race and gearing down when other interests take precedence. when we return back to the 5k or marathon, sometimes we encounter troubles. at the university of texas at austin, edward coyle, ph.d., convinced a group of highly trained runners (who ran 80 miles a week) and cyclists (who rode 250 miles a week) to quit training. coyle determined that athletes lost half of their aerobic fitness within 12 to 21 days, then half of their remaining fitness level within the next 12- to 21-day period, and so on. scientists find it more difficult to measure retraining, or how long it takes to get back in shape. during the first 12 to 21 days away from training, you lose as much as a half-quart (500 milliliters) of blood. actually, the heart had less blood to pump to the muscles,” coyle says. not only can you transport oxygen to the muscles more efficiently again, but you also have more fluid available for sweating, which helps cool your body. your skeletal system, for instance, may not accept the strain of training at your previous level, particularly as you age. and it is certainly easier than starting to run for the first time. a goal may be as simple as going out to do your first run.
to improve your previous times? expect to spend at least two days getting back in shape for every day lost. workouts done years ago bear no relevance to what you can do today—and can be a cause of injury. in your previous life as a runner, did you make mistakes that can be avoided this time? runners in their 20s can head back to the track as though they never took any time off. it becomes progressively more difficult to regain lost speed once into your 30s, 40s, 50s, and beyond. your tendons and ligaments may not support the new power developed by your lungs and muscles. you will find it toughest to regain the top end of your conditioning, even when you’re back in reasonably good shape. competition can be a good way to measure your comeback, but you risk injury by going too hard. if you’ve previously been injured, you should be particularly cautious. one important question to ask: “have i determined the cause of the injury?” rest is sometimes not enough. but you can move back to road racing and perform at a high level.
consider how long you’ve been gone. depending upon your time away from fast training, you will have as you get back into running, it’s important to focus on consistency first. don’t worry about how fast or how far you run, as someone who’s tried to come back too quickly after a hiatus from running several times, i totally, how to get back into running shape fast, how to get back into running after gaining weight, getting back into running after years off, how to get back into running after an injury.
“many people get discouraged at first because they want to run ‘fast.’ so they go out and kill themselves, then feel in this case, “solid base” could be defined as the ability to run three miles without too much trouble. gradually ease back into it. “it’s easy to fall into the trap of ramping up the mileage too quickly if you feel, running schedule to get in shape, how to get running fit in 2 weeks, how long does it take to get back into running shape, how to get into running, how to get into running
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