Running and training again after 5 weeks of being sick

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slonce5

2013-04-07 9:58 AM

Veteran

308

Subject: Running and training again after 5 weeks of being sick

Hi,

I had been sick for a 5 weeks. Finally I feel good enough to exercise , but Im not sure how to start again. Especially with running, because swimming and biking do not really make me so tired as long as I keep the pace conservative. For example I could go now for 30 mile bike ride and be ok with it.

I do not want to push to hard because I still have a mild sinus infection, but I'm not totally congested anymore.

How can I back to my fitness? Also I feel a little bit down mentally because I lost so much fitness and gained about 7 pounds ( after two rounds antibiotics I had two take steroids shots and pills.) All the hard work wasted, fitness and almost gone in 5 weeks.

Do you have any words of encouragement for me?

RRH_88

2013-04-07 10:39 AM

in reply to: #4689994

Expert

2098

Ontario Canada

Subject: RE: Running and training again after 5 weeks of being sick

Take it easy till you are 100% slow and steady increases on the running front , your fitness will come back a lot lot quicker then you think and you might even be a bit faster then you were, thats what happened to me after an 8 week running injury layoff. The weight will go away again fairly quickly too once you start working out regularly again steroids are a bugger for that. Good Luck and get back to it.

Edited by RRH_88 2013-04-07 10:41 AM

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lutzman

2013-04-07 11:10 AM

in reply to: #4689994

Regular

1126

East Wenatchee, Washington

Subject: RE: Running and training again after 5 weeks of being sick

You'll get your fitness back slowly, one workout at a time. Don't make the mistake of thinking you need to get back in 10 days....take the next five-six weeks and lay out a gradual plan to build back to your previous training levels.

For me, I find that when I stop training I also stop focusing on nutrition and eating quality foods...and not surprisingly I gain weight. Hopefully, once you can again focus on your training you can also dial in your nutrition plan and the extra pounds will gradually disappear.

Remember..the most difficult steps in any fitness program are the ones that lead out your front door.

You'll get there.

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slonce5

2013-04-07 11:38 AM

in reply to: #4690065

Veteran

308

Subject: RE: Running and training again after 5 weeks of being sick

Thanks for your advice. I'm the same way unfortunately when I stop training I also stop focusing on nutrition and eating quality foods. When I train I have not much time to eat because I'm busy all the time. Also my body craves healthy food when I train.

I think I will start today 30 min walking and running and see how I feel. I will start from doing 10 miles a week and will increase it slowly. I'm wondering what would should be my speed during runs? My half marathon time was 9 min per mile. My maximum HR is roughly 200. I cannot go how I feel because running has never felt easy or comfortable to me . Even when I was in my top shape.

Edited by slonce5 2013-04-07 11:44 AM

blynott

2013-04-07 4:26 PM

in reply to: #4689994