How Quickly Do You Lose Running Fitness?

Had a really busy week at work? Been off with the kids and haven’t managed to get out for your normal runs? Maybe you’re ill or have a nasty injury.
Whatever the reason, not running for a while can play on your mind and make you wonder how much fitness this time off has cost you. In our latest video, Sarah talks about how quickly we really lose running fitness.
↓↓ Have you be forced to take some time off running and now looking to get your fitness back? Let us know in the comments below ↓↓
What’s in this video?
00:00 - Intro
00:25 - The different types of fitness
03:16 - How quickly do we lose fitness?
05:18 - What about structural fitness?
07:25 - Importance of rest
MUSIC licensed by Artlist:
• Perfectly Messed Up by JAK
• Play Up by Buzo (More Life)
• Palmtrees
• 235 Are You Alive Instrumental Version by Michael Shynes
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[@runningchannel]

Have you be forced to take some time off running and now looking to get your fitness back? Let us know in the comments below!

[@JK-ev7fu]

Had to take two months off (Nov-Dec) due to sickness. VOmax dropped dramatically, but was restored in about 2-3 weeks, but I my muscles are still much more tired during runs than before that break. Interested to see how this turns out.

[@atheosmachina]

I was off for four-five months (Oct-Feb/March) in 2020/2021 with a hip, groin and back (T5) injury - yes, all were involved. I had plenty of physio. I lost pretty much all fitness during that time (certainly according to Strava's metrics). It's been a long road back, but I managed my first trail ultra last year, and I'm training for Brighton this year. That damned groin injury is back now though 😭

[@BJSteigner]

I fit in this group

[@BJSteigner]

When I train too much, My VO2Max drops from a 32.0 to 29.6....Even if I do a simple miler

[@stephenqueen6946]

had 6 weeks off oct-nov for exams... and I'm so, so far away from where I was. I went from 10 miles a day down to barely managing a 5k! I'm back to 5-10mile days now, just managing to get out the door easier because of the fear of how much I'll lose if I DONT train lol

[@Mike_Rundle]

I’ve lost my running fitness a few times. Getting back into running condition is so discouraging as you realize you’re having a hard time doing distances that were so easy for you before. Hang in there everyone. It’ll come back.

[@runningchannel]

Absolutely, Thomas!

[@ChristianRunsNY]

I feel this 100%

[@Mike_Rundle]

@@ChristianRunsNY I’m feeling it right now as the NYC half nears.

[@ChristianRunsNY]

@@Mike_Rundle You got it! We just need to enjoy our own mini Journey back to our PRs. We'll get there!

[@Alastair510]

This. I'm so overweight and unfit. 10kg over decent weight. 1min per km slower than last year.

[@klewis2048]

6 runs a week is a way to guarantee injury for me. "Know your body" is the golden rule for any kind of exercise regime.

[@MNP208]

I'd love to see a video about the average "older runner" (50+). Hormonal, musculoskeletal changes, training and nutritional requirements, etc. I want to be able to speed walk into my 70's! Most of us weren't elite athletes.

[@MarieAlessandra]

Tbh I think it’s all about just living an active life and continue being active. My parents are both in their early 60s and I run half marathons with them all the time, they both also cycle a lot. My dad also swims a couple times each week, do XC skiing in the winter, and do Bodypump at the gym etc. My mom is going to cycle from the top to the bottom of Italy this summer with two of her friends. I think the secret is to be active, stay active, live active and just not stop.

[@MNP208]

@@MarieAlessandra Agreed. I was referring more to realistic expectations for the aging body. I wouldn't consider your parents "average" if they are doing that much exercise.

[@maranr]

@@MarieAlessandra Love hearing these inspirational examples of people close to my age. I am 61 and my wife and I try and keep in shape with HIIT training, Yoga, running and lots of walking every day. Looking forward to ramping up my fitness and distance after an injury this fall and a long dark Covid Winter. I would love to do a Half Marathon but my first goal is a decent 5K.

[@rxonmymind8362]

Redefine the word run. I'm now a 52 year old male with two very bad knees. I have zero cartilage in one knee and 70% left in the other. I now shuffle/jog on my treadmill as I can no longer go on hard roads but my truth meter is not stopping once on my 5k jog. It hurts but I refuse to stop. I'm making a comeback after a year off as both knees blew out 5 months apart and that HURT my cardio. BADLY. Keep shuffling. Also the technology in shoes today is better than anything I've ever seen. Take for example Nike ZoomX Invincibles or Nike Miler. Both are shoes that you have never felt or is there a peer. It's a mind blowing shoe. Wish I had these shoes growing up. Always keep going, never give up. God has blessed you with two legs and knees so take them to the end. Many (veterans) have come back without limbs and that's my motivation and I thank God everyday for what I have left. Never give up.

[@Chebab-Chebab]

@@rxonmymind8362 I had an amazing pair of Sketchers. Like running on clouds.

[@jaygoulden1]

Really needed this after 3 weeks off with COVID...Patience clearly needed to build back slowly, and may or may not be fit enough for a mid March marathon, but good reminder running is a lifestyle, not an event.

[@raymondmorrow7926]

Last weekend I did my first 20 Miler of my marathon training block after not doing many long runs over winter. Everything felt fine while I was out running but I was sore for a few days afterwards.

[@adrunner9]

Thank you for this! Today is day 9 in the hospital for a collapsed lung, and I am so glad that this video has come available for me!

[@runningchannel]

Best of luck with your recovery Alan!

[@williambunter3311]

Sarah, you are such a great presenter! I could listen to you for hours! I found this very encouraging.

[@runningchannel]

Thanks William!

[@williambunter3311]

@nour nour Allah isn't there. Believe on the Lord Jesus Christ and you will be saved! By the way, this is a running channel , not a mosque.

[@simonmattock2880]

Perfect timing as I’m away from home, weather is terrible and have a tough agenda. Looking forward to getting back into the swing tomorrow. Not looking forward the first one but with this really supportive and informative episode I’m ready to face my demons 😬👊🏃‍♂️

[@stephenwest977]

All of the above😳😂 Dog ran into me 5 months ago..still have pain in my right quads. Calf tear 4 months ago..ouch. That’s fine now. 2 bad colds (the old fashioned variety). Getting back to fitness has been, and is, a nightmare. Park run today ( which I ran very slowly on purpose) was the best I have felt in any run for quite a while. No pain AND I could breathe. Good job really as I am doing (well trying to do) the Milton Keynes 10 km next Sunday 😬🤔🤣

[@runningchannel]

Good luck in MK!

[@markfinlay422]

I totally agree with this. I've been running for 20 years now and can teak a break, or drop the milage without any real effects. Obviously I wouldn't be at my peak but I don't worry about this. And actually intervals are my favourite.

[@josiegjackson]

Fantastic video - I was having an awful day wishing I could run but haven't done so in a month (and very little in 2022 with only 6 miles in total). But I went for a walk and I felt mildly more stable and I was able to continue my day without feeling so sorry for myself! So it was good to hear some relatable things about wanting to run and not being able to.

[@TheArtist441]

My running inspiration channel. Thanks for what you do. I'm completely new to running but you are certainly getting me out there on the trails, keep up the great content!

[@runningchannel]

Thanks Martin!

[@gmnavarra]

I got COVID last month and remember my first run after being quarantined for a week - it was only 4 miles but I struggled to even keep my normal easy pace and had to walk a lot! I'm still working on building back up to my normal weekly mileage and started a new half marathon training plan a few days ago so hopefully I'll be able to stay consistent and make some great progress!

[@mattgarner2414]

Currently on a Covid running break too. A bit concerned about my plans for a half marathon at the end of March 😬

[@budihandal7622]

Iihiiiibibjijijbbi

[@JK-kn9qf]

Been there!! It took running a few times a week at an easy pace then once feeling like back on the up started 2 speed / tempo sessions a week and 1 long run consistently for 8 weeks and was back as same condition as before Covid

[@davidsalinas1628]

Took me 2 months to get back on track after covid. Still don't feel the same. Been 5 months now.

[@allies1535]

I was finally enjoying going for a run and my easy pace was getting faster, my longer runs easier… then I got covid and here I am watching this video :(

[@jps5871]

Had a significant vehicle accident, December 14 the earliest I will be allowed to run is April 1 if everything is clear with my scans. Longer if not. I hadn’t missed a day out since September 1st. It will be like starting over. New challenge & new goals

[@UncontrollableATroll]

I've had Bronchitis for over a month and it has cost me all my fitness. With my current oxygen levels, I can't walk without breathing hard. If I jog I breath so hard I feel like I will pass out and I get the shakes. Very painful.

[@heidiwood3142]

I had to get umbilical surgery :(. They said 6 weeks before I can run. But I’ve been running for over twenty years, both fast and long distances, so this video is SO reassuring thank you!!!! I’ve been briskly walking 10 miles or more every few days and it’s only been a week after surgery and I feel ok so, I’m hopeful I’ll mostly be able to pick up where I left off, at least somewhat.

[@runningchannel]

Hopefully! Great to hear that you've been walking a lot 😊

[@jonathanmonk2611]

Interesting video and great content as always. Having dislocated the same knee 3 times in 18 months I've regained fitness after each occasion only to frustratingly loose it again after 2-3 months rehab. Just restarted running since my last dislocation and running 5k around 9-10 mins slower than my PB can be disheartening. This gives me hope that if I build up steadily and mix interval and high intensity workouts over the coming months I'll soon be back where I was.

[@josel.rodriguezgarcia2980]

Very interesting video. An avid runner the past 5 years. I am now affected by ITB syndrome after finishing a half marathon training to improve time. I have been out for 5 months and what used to be my warm up and warm down at that time is currently my actual workout for the day.

[@jodiedineen5503]

Perfect timing. Been isolating after getting covid 😕. Was so worried about losing fitness with all the races I have booked!! Thanks for another brilliant video!! 😁

[@runningchannel]

Good luck for your races, Jodie!

[@thedoberman6240]

I had Omicron last week and my cardio has pretty much been unaffected. First week back my HR was higher than normal but two weeks after no symptoms and I'm back to normal. You'll be grand!

[@jodiedineen5503]

@@thedoberman6240 thank you. Glad you feeling better 😊

[@HaraldHofer]

I was fit last year. After my last Backyard Ultra in October I just ran for fun, no specific program. I was still running daily, still 200-250k a month but without VO2max and Lactate Threshold runs. 3 weeks sick at the end of December / beginning of January gave me the rest, my fitness was "gone" - not all of it, but a significant part. Took me 4 weeks to turn it all around. Lesson learned: I stick to my 80/20 program even if I don't have a specific event to train for. Wish me luck, I have a 100k Ultra Trail run in 3 weeks... 👍

[@annkearey9130]

Thanks for this video- I've just broken my wrist so it's come at the perfect time! I'll stay positive and keep active as best I can.🤞

[@franzidox]

What a great video at a very opportune time. Ran my first half in October, trained for a few months and now starting to train again for my first Marathon this September and feeling like I never ran in my life

[@nicktrueman]

Useful video, thanks! I'm six weeks and counting on the subs bench after falling and breaking my leg on the trails 😔 At least another six to go before I can be fully weight bearing, so fair to say my fitness will be shot! Desperate to run again but need to be sensible too and take things very slowly. At least I have the Running Channel's back catalogue to keep me entertained while I rest ❤️

[@southengirl1]

This is so very interesting… we are all a little different, I have run most of my life in some form or another, haven’t run for ten years or so, trained the month of February a week and a half in March and was able to and ran a half marathon to completion with my 30 year old daughter! Slow and steady finished in 90 minutes and I am happy with that. Doctor told me I’d never be able to run again, I was so depressed about that for years, I accepted that for years, one day I just decided to try and run again, now, don’t get me wrong, I am not going to break any world records in running, but I sure feels really good to just run again! I am 56 years old and I pray that I will be able to run for a long while🙏🏾. I am thankful to the folks here at The Running Channel for all the very informative and important information they supply us with, keeping us up to date, informed, mostly injury free and running…

[@RunAndStretch]

Thank you Sarah for sharing your expertise of aerobic and structural fitness. This video was quite fascinating and educational!

[@kathydriscoll8189]

This is a great info. Thank you. Nice job Sarah

[@DrGruffLes]

After dislocating and spraining my ankle, twice, followed by multiple bouts of illness, I've not ran more than a couple of times in months. I've gained about 8 kilos and feel tired, weak and achey all the time. Can't wait to start again, but dreading starting from scratch again...

[@thisguy2973]

HOWDY FROM TEXAS!!! It’s interesting that this video came out today. I’ve been concerned with taking a break for a week when I usually run most days. It’s just too cold here right now to get a good warmup in, so thank you for making this video to ease my mind.

[@jonh1958]

Best tip I've heard came, I think, from this channel quite recently. After a prolonged break reset the PRs on your Garmin, we can all probably recite them forwards and backwards anyway. Then every run you'll get a little boost as your watch gives you a virtual high 5. Also I have found following a run/walk program to be a big help. It keeps the heart rate under control and you can adjust the duration of the running segments - start with a minute or two then gradually increase it over time, the walk segments I just keep at 30 seconds. Doing this has really helped me.

[@Mascha_Eleonora]

Wish I read this earlier. Ahah. But still love to see my old pb’s.

[@vweezie8811]

I had a back injury and then got covid. I didn’t run for 27 days. My first run back I was able to run 5K which was surprising but my pace dropped off pretty good and it’s more of a struggle. I’m just going to keep plugging away at it 🤣

[@aaroncunningham1280]

Just the video I needed, have to take some time out after surgery! Thanks for the great videos!

[@runningchannel]

Thanks for watching, Aaron!

[@KatieM786]

Just got back from a run - it was really wet and cold and I loved it and feel so good now! I have IBS and it's really difficult to keep up with as much activity as I would like when I have flare-ups (like this week).

[@danielgibbs514]

I became injured in early December and just kept pushing through it and injuring myself again. After taking one week completely off, stretching, and strengthening consistently I’m back better than ever. My first hard run back, I actually PBed on my 5k and 10k!

[@runningchannel]

Congrats Daniel!

[@DevonPixie1991]

I always find that you always quickly regain fitness and usually end up much much fitter after 2-3 weeks after a week off. Although I’m not sure the rest of my body agrees

[@MrBrownie77]

Great video. Having just had 2-3 weeks out for achilles problems I was worried about losing too much. Turns out after two weeks gradual increase I am back to full marathon training plan just in time. Didn’t feel like I lost much if any aerobic fitness. Just a bit of sharpness. Well presented! These videos have become really professional. Good job.

[@79devo]

Those damn Achilles problems ….. arggh!

[@katesmiles4208]

I had 18 months of covid type symptoms with little to no excercise grrr. The pain and lethagy ended in november and fitness has been steadily improving evercsince. Not the end of the world, but i had to start from 5 mins a day and built on that. Im now regularly running at 5km plus. Taking it easy and having fun. 😊

[@geoffwillox4797]

A great video plenty of encouragement ,iam finding it hard to get out during the week as work is getting me down but the parkrun's keep me going

[@emilywilliams1812]

I should be coming back in a few weeks from a break that required surgery. After 8 months of recovery and months of glandular fever I'm soon to be back out training. I'm honestly so excited. I know it's going to be the hardest thing I'm going to have to go through. But I am gifted to have this opportunity I am so excited. Hopefully I can get back my old times

[@Kelly_Ben]

Best of luck!! Now when it's time to run, instead of saying "I HAVE to run", you can say "I GET to run"!

[@rubarb1275]

Really useful, thanks for sharing. I've recently recovered from COVID and had to take about 8 days off running. On returning, I've found that shorter runs are unaffected, but anything over 5k or any runs with hills are much more of a struggle than before. Going to keep running though, hopefully things will improve over time.

[@MrGollybaggio77]

I was running regularly until covid hit me in October just starting to back up to 4 miles now but its a struggle compared to where I was.

[@paulthomson2274]

Thanks Sarah and TRC for another great video. Not run since end of October due to minor knee injury. Now trying to motivate myself to get back at it…..especially as I have Edinburgh half marathon in May! I’m not looking forward to the first couple of runs!

[@sarahwilliams6684]

Thanks for the great video I've just started running really want to do trail running but started with road and park running as I've never done it I've done 2 runs this week of run and walking and covered nearly 4 miles on both!! Really enjoying it after work I make a plan go straight home and put my running gear on then no excuses not to go 😉😉

[@kellyfrey2651]

This came out at just the right time! I've been sick for the past few days and really worrying about running my first attempt at 20 miles as a result!

[@runningchannel]

Make sure to listen to your body and take it easy if needed! Hope your run goes well 😁

[@smurphies]

Thank you for this. I’ve recently fallen pregnant and am planning to keep running as long as possible, but was not expecting the early nausea to get in the way of those plans so much. I went from running 3-4x/week with a long run of 13-16 trail miles on the weekends to running only 6 miles in the last few weeks and I feel absolutely rubbish. I’m hoping, as you said, that I haven’t actually lost as much fitness as I feel I have, and once the nausea is sorted I can get back into it.

[@robiniddon7582]

Good luck with the running and of course the pregnancy! I am in awe of anyone who can tackle both at the same time!

[@mouayedalsinani7664]

Keep it up❤️❤️🌺

[@jaymeschrader4585]

Fallen pregnant lol 😂

[@oceaniccurrents]

10m pp here, I planned to run/cycle throughout pregnancy but the fatigue was unreal. I basically went from training 12-15hrs per week to 0! I lost a lot of fitness but it’s all coming back now and was worth it lol 😝 hope you have a great pregnancy!

[@oceaniccurrents]

@nour nour good lord

[@dafydd-glynwilliams462]

Suffering with shin splints at the moment. Haven't been able to run properly since the new year. Its really getting my down along with other day to day stresses. Awesome video thank you for the information.

[@Eagle7433]

I feel your pain. It can be mentally draining. I had a back strain 3 months ago and was bed ridden for 5 weeks. I couldn't stand for more than 5 minutes without pain. I would have dreams where I was running and would wake up in disappointment that I was still in bed. After 5 weeks I was able to be mobile again and it took me about a month and a half to get back to about the same running fitness that I left off in. That first half a block that I jogged after I was able to run again almost made me cry. There's light at the end of your tunnel. Just stay focused on it and know that light is always there and will get brighter and brighter as time heals your wounds

[@mileseldev]

same here

[@Noah6544]

me too, probably have only run 20 miles in total since 2022

[@Skytechaerial]

I used to suffer really bad, but i bought some nike alphafly trainers and wow, I’ve not had a shin splints since and i can now focus on my running. Everyone’s different but that worked for me

[@iamrobot396]

I used to have shin splints when I was really heavy. Doing weighted squats helped a lot and basically rhe load is borne by your quads instead of your shins. Definitely recommend you try it out as my shin pain haa stopped

[@kimlanoue2033]

I’m training for a mini marathon. During the week my running involves my interval training. I enjoy a fast pace run mixed with my marathon pace. I believe the combination of the sprinting and running around the track at our local YMCA caused an injury to my right inner thigh groin area. I know I should rest it and let it heal (6 weeks) but then I would loose everything I’ve worked so hard at getting to this point. The race is May 7th. I’m 56 years old, and pushing forward to accomplishing my dreams. Thank you for your videos.

[@louklein7143]

Great video. I had a hamstring ‘tug’ .. not a full blown injury. Took 2 weeks off, did some cross training and massage. Felt good on todays 6.5 miles.

[@debbiehall6951]

Thanks this was a perfectly timed video for me. Just started back running after a 3 week break with a chest infection. Felt like running through lead. Not ideal prep for my Marathon in May 🙄 Good to know I've not lost all my fitness. Thanks 😊

[@benjeytheman]

A very timely video, I’ve been training properly for about half a year for a 70.3, once it’s done I’ll be focusing on running alone. Developed an inguinal hernia about 4 weeks ago and watching my fitness decrease is genuinely heartbreaking. Cannot wait to be the other side of the operation !!

[@runningchannel]

Sorry to hear you're injured, you're fitness won't be going nearly as quickly as you think it is. Wishing you a speedy recovery!

[@chrisbaete5842]

This is possibly one of the best and most balanced videos I think you have every done - Awesome and worth a watch. I can also confirm that strength training will complement and benefit your running.

[@runningchannel]

Thanks Chris! Is losing running fitness something you've worried about before?

[@mikemetague7973]

Thank you so much; I really needed this condensing of the things I've learned after 45 yrs.+ of distance running. I've been, at age 74, dismayed by my inability to regain fitness lately and to just "catch my breath", but I've conveniently forgotten the harder stuff: interval training and strength training. You've given me so much hope!

[@nickvledder]

Exactly this was my question today after a week not training having a cough... Thanks for answering my question,

[@ensambleconsultoriabarragan]

Good information Sarah, thanks

[@tomb2289]

Having just come back from a very disappointing run after a few slack weeks this hit close to home! I think it's exacerbated by doing less walking these days now I'm working from home, lesson learned!

[@sahilbrar7330]

Thank you! Loved watchin.

[@runningchannel]

Glad you enjoyed it!

[@grahambowes756]

Great, this is helpful and reassuring. I'm a cyclist and am recovering from a heavy fall on black ice six weeks ago. My shoulder took the main impact, but getting better. Hope to be back out soon. I'm mid-sixties but can't wait to be out on the road bike again. Sounds like it won't be as challenging to get back into it. Cheers.

[@michaelgoode9555]

I have experienced this recently. I was ill coming up to Christmas and lost 3 weeks of running. I pushed myself out of the door a little prematurely but it has taken me six weeks or so to get back up to similar times on my runs to those I was achieving before my illness. What actually felt good is that I fully expected to be back somewhere in C25K territory which I started in January 2020 and got to where I am now. Thankfully I found that was not the case. Unfortunately Eunice is now disrupting my running. 😞

[@crabsodyinblue]

thanks for this video, it was a serious concern due to injuries taking more time to heal after age 60 :-(

[@michaelrheiner2415]

I picked up an Achilles issue in October of 2020 and was basically forced to switch to other things while I sorted the issue out. My primary activities became strength training, cycling, and the elliptical. Heel drops were a daily activity, but everything was focused around building up all aspects of my legs to simply deal with the pounding of running. Also did core work and upper body (mostly because I like it)….yes core is important…but runners really need to do more with building up the legs than most people talk about. Box jumps, one leg squats, side to side lunges, kettle ball work, squats, deadlifts…on and on. At 54, the only shot I have to keep making these demands of my body is to get it strong and keep it strong..especially the legs. Injuries can be real opportunities to do things that we’ve basically been skipping.

[@Kelly_Ben]

Love this!! What a great uplifting attitude. We can't always control whether or not we're able to run... but we CAN usually control whether or not we're working on our fitness SOMEHOW. I've found that through all of my injuries through life, there was always SOMETHING I could do. I once had a busted leg, strapped ankle weights to the good leg to offset the weight of the cast, and did pilates 5x a week. Talk about having a strong core! 😆

[@sultanniazi2394]

I found your video supper helpful as I feel I lost fitness but you reassured me. Thanks 😊

[@runningchannel]

Glad we could help, Sultan!

[@damienmitchellbsc546]

Great video. I found it very true. Running solidily since 2012 relatively injury free. I find a lot of recent runners run too far distance wise too soon. When I started running I didn't run past 5k for a year then on to 8k and 10k next few months and built up to run my 1st marathon in 2014. Apart from a Plantar fasciitis minor enough scale held me up for 2 weeks few years back. Twisted my ankle in 2021 in bad underground conditions didn't run for a couple of weeks but came back to quick and off again for a few weeks. I felt I struggled for a decent pace since returning for a long time but a lot mental more than anything especially after returning from COVID isolation.

[@merenwen_gaming]

I am currently home with “the virus” and I was wondering that when I saw you uploaded this 😅 I’ve been sick since Monday and I don’t want to lose my running progresses. I hope I’ll be back on the road soon 💛

[@runningchannel]

Hope you recover quickly!

[@sckilham]

this video came at the perfect time! I've got my first half marathon in about 5 weeks and I've been sidelined for about a week with a concussion. I was stressing so much that I'd lose all my training. It's reassuring to hear that its the end of the world! I've been walking but concussions are pretty limiting

[@runningchannel]

The best thing to do is listen to your body after any injury - hopefully you're able to start running again soon!

[@marcleong80]

A great informative video. I have just had 2 months no running due to a foot injury. I have 2 more week and was curious about my fitness level during this break.

[@andreahull405]

perfect timing! i am in the middle of a last-minute plan to run the half-marathon in la paz, bolivia in a month, after three months of sparse running (compared to 40km+ weekly the previous two years). luckily, i did a bunch of strength-training/yoga/etc in the meantime, along with random long easy runs once a week or so, so i think i miiight be able to squeeze out a (very slow) half-marathon, hopefully injury free. thank you, as always, for the great video!

[@warrenbrierley8712]

Great video. I'm still having issues with my knee and this is a big worry if mine.

[@timverkoyen8742]

Thanks, needed this encouragement and ease of mind ;) I had COVID and didn't do anything but recover for 10 days. After those 10 days, it felt as if I had never run before. Patience is the key.... Glad that is my biggest strength.... patience :-P

[@comradeoblivious526]

Glad I found this, I just got over the ‘rona and my runs are definitely worse!

[@daviddoody7345]

Great article, very helpful, thanks

[@runningchannel]

Glad you found it useful David!

[@yasiryatoo8872]

Great work...keep it up👍

[@maranr]

Thanks for some good advice. With Cold and Icy winter here in Canada, recovering from some weird injuries and Covid, trying to work toward a good level of fitness to run longer distance again. As an older runner, it takes a little longer so I need to be more patient with the old bod. I have a new Fenix 7s watch so of course I now expect to run like Kipchoge. 😉 I do find it helpful for monitoring things though.

[@johnmaskell5124]

Just the video I needed as I sit here with an inflamed achilles. Mentally tough as it came towards the end of a high volume base period which was going so well!

[@wesleyriley7963]

This was great video professor Sarah!

[@runningchannel]

👩‍🏫🎓👩‍🎓

[@nic5502]

Amazing info. I only started jogging a few months ago after hitting a pretty deep bout of depression.. Being overweight, ur whole life really wears you out. But I've been doing on average 6-7 days of jogging on my treadmill 60 minutes. Sadly, I can't maintain a high heart rate. I'm only getting to about 156 near the end, but I feel and see a difference. But I do get down when I need to take time away from exercise, either due to a weekend with family or injury. It's good to see that I'm not crazy and the first week back can feel... difficult. Boy, I wish I started this back in my twenties.. The thirties really suck so far, hahaha.

[@icelick6912]

I have been injured for the past month, it's so frustrating how your whole body can work perfectly except for a tiny muscle but that's enough to ruin all of your running plans 😢

[@clairet7374]

I had some time off (about 6 months) due to a heart issue. Although I'm still not back to my previous times (mainly as I've put on a few kgs), I started again slowly with couch to 5k and a few months later am back to running a decent distance and decent times. I think patience is probably the most important thing when returning (I know that this is easier said than done and it can be very frustrating). Great video :-)

[@sergiogomes8035]

Nice video 👏🏼👏🏼

[@Tonyr2]

Just caught up with this video and most appropriate for me. 5 weeks off with hip injury and I the middle of that, the dreaded covid. First run back, parkrun, went for better than I was expecting although I nearly puked in the finish funnel 😊. Second parkrun back knocked a minute off the previous week and no near vomiting 🙂. So it kinda confirms what you saying in the video Sarah.

[@jasonree]

Mindset definitely!! You should poll the TRC community on who is coming back to running after the pandemic, and ask how everyone feels, fitness and mentality. Ask again in a year see what’s changed!

[@runningchannel]

Great shout Jason!

[@SubtleForces]

Since Covid and closed gyms in Canada (they just reopened, my daughter went and was alone), training through the winter has been a problem. Today, I struggled walking on very slippery terrains and against strong icy winds. We've also had record long cold spells, so essentially, even cross-country skiing had to be cancelled. It'll be tough to start running again in March (hopefully) after stopping mid-december, especially since with lock-down I did not even get to play tennis either.

[@damongreen6433]

Hi, I'm fairly new to running and loving this channel, thank you for the work you put into this :) Can you tell me where you got the digital model of the muscular skeletal system? I'm studying radiography and this looks super useful for learning insertion and origin points! EDIT: It's at 5:30 ish in the video

[@jcox2728]

I had Shingles in December and Covid in January. Absolutely destroyed my VO2 max from 58 to 51. And my splits backed that up. Through three weeks of running it's slowly coming back. It's been a mental struggle for sure! But I also love a challenge to get back to where I was

[@zabaleta66]

Pretty young thing. I used to lose fitness quite quickly, week and a half off training for whatever reason, and I'd be struggling with a training run. After battling through a couple of days of decent k's, I'd be right back into it.

[@xronskiispeed568]

I'm quite new to this but the hardest thing for me to come to terms with is the stopping and starting, regaining that level of fitness over and over again after taking like a weeks break etc.

[@visdagoudarzi9495]

Thanks for the great video as always. I ran my first marathon in fall and short after I got pregnant. I would love to keep my fitnees. Would love to hear the running channel advice on that. Thank you!

[@catharinetarquinio3400]

I've found it much, much easier (for my body) to start running after I've already built up some level of strength and muscular endurance. I have floating knees and a bad hip, so any time I attempt to start running first before building up that muscular foundation, I'm much more likely to injure myself. I also incorporate mobility work into my strength training, which helps a ton when I start running since my hip flexors are constantly tight from sitting at my job.

[@robertaartro-morris5505]

This is very interesting. I have been running for 40 years and have had numerous breaks for illness, injury and other reasons. It’s unusual for a year to go by without something happening.When I was younger I used to feel that whatever the length of time off it took double that to get back to the same level of fitness but now it takes about a 4-5 times as long. Recently, I lost a month between November 25th and Xmas, started training again on Boxing Day and am still nowhere near the level of fitness I had at the end of November.

[@haroldsmith1213]

very nice informative video,thanks so much 🏃‍♂️🏃‍♀️🏃

[@runningchannel]

Thanks Harold!

[@h1tchman]

Biggest factor for me is my weight. Going on a really good diet helps my running performance exponentially.

[@gavinmaiden6509]

Had long covid and foot injury (both at the same time) this was November and started back in January, I couldn't run 1km to start as my lungs couldn't handle it, but am back to 15km now and getting stronger, it was horrible starting back as it was so upsetting from going from Half Marathons to 1km, but stuck too it and its rewarding to see the daily weekly improvements coming back. I will get back to Marathon distance soon

[@mikeadams6538]

Thank you for your advice. You do a very good job explaining things.....Have you ever done a video on running on grass to reduce injuries?

[@md36868]

Oh this is so relatable! I finished a 50km trail run week and a half ago and took a week of running. Went for a 5km run and it felt like I had no fitness at all!

[@Docinaplane]

I've probably run more than anyone you ever met. Well, maybe not as much as Forest Gump, lol I ran track in college but really started running long distance in my early 30s. I've run over 125,000 miles. Averaged over 10 milers a day for over 30 years. Maybe I was born to run. Resting heart rate 46. It's been a good voyage. Best to you! Off on a run now.

[@russellguyver7746]

8 years since running a marathon followed quickly by Plantar fasciitis then Atrial Fibrillation- I think I should assume that I will be starting from scratch as an absolute beginner but on the plus side the increase in VO2 and Structural fitness will show quickly :-)

[@andersonteo4879]

Feeling "rubbish" coming back to running after a 2 weeks break was what I had experienced after a "14 days no strenuous exercise" following my latest Covid booster vaccination jab. It didn't help that the break was over Christmas and New Year holidays with lots of feasting. Picked up 2 extra kg along the way. 😆 It took me 1 month to loose these extra 2 kg and be back to pre-jab fitness. That was tough.

[@allancowley2254]

Nice video Sarah - there is a danger when you come back after a couple of weeks and still feel good aerobically, that you won't take the time to build up your structural fitness again - I've suffered the consequences of that mistake !

[@runningchannel]

Good point Allan, thanks for watching!

[@robiniddon7582]

Interesting, thanks! When I feel rubbish on a run I make myself look at it objectively. What actually feels bad? I go around the body from the feet up to the shoulders, focus on each part. Is it working? It's it painful? When you realise it's actually all working ok, you know it's just the head that's left. Relax and let your body do the work 🙂 (Of course if it is actually painful, stop!)

[@KatieM786]

This is what I've come round to realising - at least 80% of running is in the head. Thanks for this body scanning tip, I will remember it for the future!

[@runningchannel]

Great way of looking at things, Robin!

[@Kelly_Ben]

I love this, I'm going to try it tonight during my intervals!

[@RuntotheMovies]

I have, through experience, found that resting after a race is absolutely necessary and actually helps improve performance. Example: I ran a marathon two weekends ago and another one last weekend. I rested in between. My time on the second race was 10 minutes faster and, in fact, a PR/PB. Rest and then get back to it.

[@andRROYD]

was thinking about this as I have not been consistent recently, very timely 🧐