How fast does performance degrade?

[POedBoy]

Hi guys,

I started running about 2 months ago. Only been doing it once a week, but even so, I've noticed alot of changes for the better. ( Been slightly more disciplined about my diet as well ) I was initially sprinting, and then the last 2 times decided to go about 65% intensity for longer periods.

Anyways-- I didn't go at all last week... actually probably closer to 2 weeks now that I think about. I just got back from a sprint right now, and I felt like shit. I don't feel like I'm starting from square 1, but defnitely not how I "normally" felt previous times.

Can 1-2 weeks away set you back a whole lot? It sure feels like it right now. I also drank a fair amount at a family thing last sunday... can that play a part?

Just curious. Thanks.

[Lemonrise5]

I read that you loose %20 percent of strength after 3 weeks of not training. I don't know about endurance.

[SherTiger1]

In my experience and I think I also read it somewhere in the forum and on other websites but you lose fitness/conditioning much faster than strength.

And I think you also lose power more quickly than absolute strength.

However, regarding the question I don't think 1-2 weeks would make too much difference if you have been training regularly and are going to be returning back to regular training. Some people even recommend up to a week off every now and then if you've been training intensively.

[MMAGEEK]

Running once a week isn't gonna do anything for you anyway. You should really be working up to a bit of roadwork everyday.

[charlydevo]

This.

If you're only running once per week, you can stop for two weeks, three weeks, or even four years. It really won't matter. You need to get out and run at least three times per week to improve your conditioning.

If you were training regularly, I'd say that your running ability starts to degrade after about two weeks without running. But, if you only stopped for two weeks, you'd get it back within a few days of running.

[Harsh]

Pretty much comes down to genetics and how fast you body can change. Like someone said about 20% is lost after 3 weeks of no training. Lets say your max is 10 miles, after three weeks you will be at 8. You generally don't lose gains too quick after that due to muscle memory.

[Gary Peters]

Originally Posted by MMAGEEK

Running once a week isn't gonna do anything for you anyway. You should really be working up to a bit of roadwork everyday.

Says who?

Originally Posted by charlydevo

This.

If you're only running once per week, you can stop for two weeks, three weeks, or even four years. It really won't matter. You need to get out and run at least three times per week to improve your conditioning.

If you were training regularly, I'd say that your running ability starts to degrade after about two weeks without running. But, if you only stopped for two weeks, you'd get it back within a few days of running.

Says who?

Originally Posted by Harsh

Pretty much comes down to genetics and how fast you body can change. Like someone said about 20% is lost after 3 weeks of no training. Lets say your max is 10 miles, after three weeks you will be at 8. You generally don't lose gains too quick after that due to muscle memory.

Says who?

____________________________

All 3 of you really need to stop giving advice.

[BayAreaGuy]

According to Bruce Lee, you start lose cardio after around a week (around that) which is why he brought his running shoes everywhere.


Personally, if I take a week or so off, the first run does feel a bit harder than normal cardio wise, but after that you won't notice the time off.

1-2 weeks off shouldn't really be anything to worry about cardio wise, you'll be back to normal after 2 workouts.

[charlydevo]

Originally Posted by charlydevo

This.

If you're only running once per week, you can stop for two weeks, three weeks, or even four years. It really won't matter. You need to get out and run at least three times per week to improve your conditioning.

If you were training regularly, I'd say that your running ability starts to degrade after about two weeks without running. But, if you only stopped for two weeks, you'd get it back within a few days of running.

Originally Posted by Gary Peters

Says who?

____________________________

All 3 of you really need to stop giving advice.

Well, we can start with DistanceRunner.org:

How Often Should You Run?
It is critical for each runner to determine a workout frequency that meets their goals and is appropriate for their fitness level. In order to maintain a limited level of fitness, you need to train at least two or three times a week. Elite runners will train nearly everyday, while dedicating certain days for rest and recovery.
Most runners will find themselves between these two extremes, running four or five times a week. If you are not physically prepared for your training frequency your risk for injury will increase dramatically. A day of rest in your workout program will allow your muscles to recover and your other runs will become more productive.

How Often Should You Run? | A Guide for Distance Runners

Then, we can have a look at Runner’s World:

BEGINNERS: TRAINING : GETTING STARTED

You might simply want to continue running 2 miles at a time, three or four days per week. Research has shown that this is enough to help you lose or maintain weight, and improve many other important health markers, i.e., your cholesterol, blood pressure, and insulin response. Or you might decide that you want to do more, in which case you can consult the many training programs offered by our online SmartCoach tool.

The Runner's World 8-Week Beginning Runner's Training Program

Finally, we can heed some advice from VT Sports:

How Many Times Should a Runner Run?
By
Declan Connolly, Ph.D


These basic guidelines prescribe 3 to 5 times a week for 30 minutes. So while these levels of exercise will accomplish basic health and fitness for the average Joe, they will do little for the competitive athlete.
The competitive athlete has several body systems to consider and thus really needs to aim for between 8 and 10 exercise sessions per week.

How Many Times Should a Runner Run? | VT Sports


Who shouldn’t be giving advice? Do you assert that Runner’s World is not fit to give advice?