How Quickly Do We Lose Fitness? [Comprehensive Summary]

🏃There are two types of fitness: aerobic and structural. Aerobic fitness is built through exercises that increase heart rate, while structural fitness is the ability of muscles, bones, tendons, and ligaments to cope with the impact of running.

⏰Aerobic fitness can be measured through VO2 max, which is the maximum amount of oxygen your body can use during exercise. It can be improved through high-intensity exercise and interval training.

💪Structural fitness is important for preventing injuries. It takes longer to develop and declines faster than aerobic fitness. Strength training and cross-training can help maintain structural fitness.

🛌Experienced runners have minimal decline in fitness after a short break, while new runners may see a significant decline in aerobic fitness. Resting and recovering from illness or injury is important.

😊Having a positive mindset is crucial when returning to running after a break. The feeling of losing fitness is normal and improvements will come with time and consistency.

How quickly do we lose fitness after a break from running?

—Experienced runners have minimal decline in fitness after a short break, while new runners may see a significant decline. The decline is faster for structural fitness compared to aerobic fitness.

What can I do to prevent the decline in fitness?

—To prevent decline, mix in light strength training or cross-training when taking a break from running. Resting and recovering from illness or injury is also important.

How long does it take to develop structural fitness?

—Structural fitness takes a long time to develop and requires consistent training. It is important for preventing injuries and can be maintained through strength training.

Should I rest after a long run or race?

—Resting for 7-10 days after a long run or race has very little effect on fitness. It is important for overall health and injury prevention.

How can I maintain a positive mindset when returning to running after a break?

—It is common to feel like you've lost fitness when returning to running after a break. Stay positive and remember that improvements will come with time and consistency.

00:00Introduction to the impact of taking time off from running.

01:34Explanation of aerobic and structural fitness.

03:13How to increase aerobic fitness through exercises that increase heart rate. Measurement using VO2 max.

04:58Explanation of structural fitness and its importance in injury prevention.

06:56The decline in fitness after a break is minimal for experienced runners and faster for new runners.

08:08Tips for preventing decline in fitness, including mixing in light strength training and cross-training.

08:56Importance of resting and recovering from illness or injury.

09:47Resting for 7-10 days after a long run or race has little effect on fitness.

10:37The importance of maintaining a positive mindset when returning to running after a break.