General Discussion Triathlon Talk » How much run fitness will I lose in 4 weeks? Rss Feed  
Moderators: k9car363, alicefoeller Reply
2010-03-08 2:20 PM

User image

Veteran
190
100252525
Subject: How much run fitness will I lose in 4 weeks?

I have a suspected stress fracture in my right foot and have been told not to run for at least 4 weeks and I'm stressing that I will lose all my run fitness that I struggled to keep over the winter months.  From Dec -Feb I was only getting out for 1 or 2 5K runs a week but I replaced the running with spin classes, swimming, strength training etc.  I felt okay during the last few runs but I know that my times were definately slowing down.  It took me almost 6 months last year to work up to a comfortable 5K run and I really don't want to start from scratch again this spring.  How quickly can I get it back after a break?  I'm planning on doubling the swimming and spinning classes in the next four weeks - will that help?



2010-03-08 2:32 PM
in reply to: #2714740

User image

Extreme Veteran
669
5001002525
Olathe, Kansas
Subject: RE: How much run fitness will I lose in 4 weeks?
If you know your VDOT, you can reference Daniels book that has a table with a correction factor for fitness loss for every week away from running. It also has a correction factor for the same if you do other aerobic activities. In the second case fitness loss is less. I am coming back from achilles injury, according to the table and my 4 weeks away from running my VDOT had to be multiplied by .965 or something like that. VDOT went from 51.8 to 50.0, in terms of estimated paces, my LT pace went from about 6:38 to 6:51. I have not run at LT since the injury, so cannot speak about how accurate the adjustment is. I did swim 20000y/week, biked 200mi/week while injured.
I am feeling the loss of running fitness, how dramatic, can't tell just yet. I haven't done any fast running yet. 
2010-03-08 2:48 PM
in reply to: #2714740

Veteran
549
50025
Subject: RE: How much run fitness will I lose in 4 weeks?

Sorry to hear about your fracture. You will lose approx half of your run fitness after a month. However, if you are able to keep biking and swimming and even increase it some, it will definitely help when you start back running. Just dont overdo the swimming and biking to try and compensate. Also, are you familiar with water running. Check with your pool about how that works. It is great simulation of actually running(very boring) but you are doing it in the deep end of the pool. One thing, since you have been running limited miles it is unusual to have that type of injury. Do you know how it occurred or if it is due to biomechanical, arch issues, etc? Need to make sure of that before returning to full running. Hope that helps some and good luck!

 

2010-03-08 2:57 PM
in reply to: #2714761

User image

Elite
3315
20001000100100100
Miami
Subject: RE: How much run fitness will I lose in 4 weeks?
atasic - 2010-03-08 2:32 PM If you know your VDOT, you can reference Daniels book that has a table with a correction factor for fitness loss for every week away from running. It also has a correction factor for the same if you do other aerobic activities. In the second case fitness loss is less. I am coming back from achilles injury, according to the table and my 4 weeks away from running my VDOT had to be multiplied by .965 or something like that. VDOT went from 51.8 to 50.0, in terms of estimated paces, my LT pace went from about 6:38 to 6:51. I have not run at LT since the injury, so cannot speak about how accurate the adjustment is. I did swim 20000y/week, biked 200mi/week while injured.
I am feeling the loss of running fitness, how dramatic, can't tell just yet. I haven't done any fast running yet. 


this is great info....

i am comming of an injured knee myself and its been 5 weeks since i have ran, only have done bike and swim.  so my feb total run = 2 miles

run yesterday for first time after a race pace bike and managed to still pull off a nice run split but i could feel i have gotten slower.  i was at a 7:15 and i am now at 7:30....
2010-03-08 3:03 PM
in reply to: #2714740

User image

Veteran
190
100252525
Subject: RE: How much run fitness will I lose in 4 weeks?

Injury was not caused from running and I'm not even sure it is a stress fracture.  A family friend who is an ortho surgeon thinks it is either a mild stress fracture or that I temporarily dislocated some of the metatarsils in my foot causing surrounding tissue/liagment damage.  It was caused by a combination of a week in ill-fitting ski boots followed with a long day in a bad choice of non-sensible female footwear.  Either way, he recommended resting it for at least 4 weeks.  It has been almost 10 days and there is still a bunch of swelling but the pain is much less accute. 

2010-03-08 3:27 PM
in reply to: #2714827

User image

Expert
1456
10001001001001002525
Central New Jersey
Subject: RE: How much run fitness will I lose in 4 weeks?
I had a similar issue in Dec followed by a knee problem in Jan (thinking it's related to the foot problem!) I didn't lose that much and it came back fairly quickly.

Now, to open a can of worms, I have to tell you that my hubby got me a pair of Vibram five fingers for Valentines Day, and within a week of wearing them I went from limping around the house and not being able to walk the dog more than a mile with lots of rests to running, and last week (3 weeks in) covered 28 miles.

Lani


2010-03-08 4:31 PM
in reply to: #2714740

User image

Champion
5781
5000500100100252525
Northridge, California
Subject: RE: How much run fitness will I lose in 4 weeks?
I just love the obsession with numbers on this site.  Anyhow...

Personally, when I had a broken wrist and did absolutely nothing but walking for a month, I came back two days after the cast was off and PR'ed a 10K. I've rehabbed other injuries for 4 weeks or more with no running, but with swimming and reduced cycling, and lost very little fitness.  I had to shut down pretty much completely for the month of December this winter and was back to full training within four weeks after coming back.  Hard for me to accept the 50% fitness lost figure thrown out earlier in the thread...unless you've been confined to a wheelchair or crutches the whole time.

Edited by tcovert 2010-03-08 4:32 PM
2010-03-08 5:08 PM
in reply to: #2714740

User image

Pro
5011
5000
Twin Cities
Subject: RE: How much run fitness will I lose in 4 weeks?
Not a ton, assuming you are in decent shape now. But if you're worried about it, get in the pool and water run.
2010-03-09 6:27 AM
in reply to: #2715029

Veteran
549
50025
Subject: RE: How much run fitness will I lose in 4 weeks?
Personally, when I had a broken wrist and did absolutely nothing but walking for a month, I came back two days after the cast was off and PR'ed a 10K.

Congrats on the PR but perhaps this is a testimony not only to your fitness but the power of rest and recovery.
2010-03-09 7:01 AM
in reply to: #2714740

User image

Runner
Subject: RE: How much run fitness will I lose in 4 weeks?
Just build back up in a comfortable fashion. Whatever fitness you lost, you'll get back. How long it takes depends on a lot of factors, most of which are probably not really worth worrying about because you can't do a thing about them.

I agree with the other suggestions of finding other ways to stay active. Other than that, stop worrying about it. Stuff happens. You either let it consume you, or you let it go and move on. If you prefer the more cautious approach, then build slowly. If you prefer the less cautious approach, build more aggressively.
2010-03-09 3:03 PM
in reply to: #2714740

User image

Veteran
812
500100100100
Subject: RE: How much run fitness will I lose in 4 weeks?

You really should pick up Galloway's Book on Running, or get a copy from the Library.  There's a good chapter on "The Walking Wounded"

How much of your running conditioning do you lose with _no_ exercise:

1-5 days:  0-1%
7 days: 10%
14 days: 35%
21 days: 60%
28 days: 85%

But remember, that's with no exercise.

Effectiveness of various replacement exercises (assuming same duration and intensity as your runs):

Running in a pool:  60-100%
Cross-country ski machine: 60-80%
Cycling on a stationary bike: 30-50%
Race walking: 50-80%
Rowing machines: 40-70%
Swimming:  30-40%

Note - if anyone disagrees take it up with Galloway.  All of this info is directly out of his book.

Pick it up and read it for full details.


2010-03-09 3:11 PM
in reply to: #2714740

User image

Elite
3315
20001000100100100
Miami
Subject: RE: How much run fitness will I lose in 4 weeks?
i think that some of these formulas of 50% loss might be correct for an elite level runner who is running 4 min miles.

for a mortal such as me it certainly doesn't seem like it.  but then again when you stop running but pick up bike milage and swimming i don't think you will loose AS MUCH fitness....

2014-12-27 12:58 AM
in reply to: nerak11


2

Subject: RE: How much run fitness will I lose in 4 weeks?
If you are on bed rest then you should have to concentrate on your diet. Do not eat such foods that contains unhealthy fat and avoid extra calories as well. Try to eat more veggies and fruits and double your protein intake...
___________
Leah's Fitness
2014-12-27 7:55 AM
in reply to: #2714740

Member
354
1001001002525
Subject: RE: How much run fitness will I lose in 4 weeks?
Zombie alert!!!!! Night of the Living Thread.....

...original post was from 2010.
2014-12-27 12:34 PM
in reply to: mrcurtain

User image

Veteran
190
100252525
Knoxville, TN
Subject: RE: How much run fitness will I lose in 4 weeks?
What do these percentages mean? Say my 5k race pace is 6:00/mile. What would it mean to lose 50% fitness?
2014-12-29 2:33 PM
in reply to: #5077162

User image

Expert
977
500100100100100252525
Subject: RE: How much run fitness will I lose in 4 weeks?
Wish it was only 4 weeks. I have been basically laid up since Aug 23. I did manage a few workouts in between surgeries but still have about 2 weeks until I can swim then another 4 weeks for running. No idea on bike.

I have gained 12 lbs since the accident. Need to watch that, thanks for the reminder.


New Thread
General Discussion Triathlon Talk » How much run fitness will I lose in 4 weeks? Rss Feed