Anyone else lose fitness really quickly after a running break?

Yup. Always noticed how everyone was so different on our team. And it didn’t seem related to ability, either; some faster guys would get more out of shape than slower ones.

Usually after 3 weeks, it’s fine.

Yeah it's just annoying because it means it takes longer for me to build up my mileage again for serious training. I usually start out with 4 mile runs and just increase by 2 miles a day every week, which is enough to get me to my preferred 70mpw by racing season. Never feels like I can get a REALLY extensive, monster base though...

Easy solution... don't take 2 weeks off the the end of the season. Do a few runs + some cross training during that period to keep some fitness.

I read a book this fall called The Sport Gene by David Epstein (no relation, I think) and there was a chapter that focused on this concept. To summarize, there are athletes who will start off at a super high level of competency in a sport with no training. But, there’s also the athlete, a la Jim Ryun, who maybe didn’t start out the greatest, but adapts insanely well to training, but then they’ll return back to where they were really easily.

I notice something similar with myself, I usually don’t start out super fit, but then I notice where maybe my teammate starts stagnating, I’m able to continue dropping time. But if I don’t sprint for a couple weeks, they could probably cook me.

When I was a teenager, yes. Now I'm 40 and lose fitness much slower. However, I gain it slower as well. My fitness has gotten more stable with age, which is both good and bad.

Yes. Even when i ran 100 plus mile weeks after a week off i would run 4mi runs and feel like i never ran before. After a week off i would always start with 20mpw and just add 10mpw til i got close to my goal mileage. After a few weeks give or take i felt great again.

Yes, 100%. A 3 to 5 day break is enough for me to feel like I've lost fitness. The old adage about "you won't lose any fitness with a week off" is just not true for everyone. Certainly doesn't mean that you should never take a break, because you should, but the truth is the truth.

maybe you need even more rest brah.

I had read somewhere some report, that even claimed to be scientific study backed about how it took more than 30 days to lose 2% of fitness. Well I dont know what the heal kind of test they performed, because my last training block, I got myself into roughly 2:53-2:54 marathon shape, go sick with a virus, didnt run for 8 days, and felt so regressed that 6:50 pace felt faster than my threshold. So yeah, I guess I decline fast as well.

Yep, it goes away pretty quick for me too. I notice that aerobic fitness takes a while for me to claw back. Speed and anaerobic stuff comes more naturally to me. I could be running 26/27s for 200m reps after a few weeks of jogging and drills and strides. But I would be struggling to tempo a few 6:00 miles after the same amount of time.

I remember reading an article a long time ago about Bernard Lagat. He would take these long breaks (5 weeks), but "a 30-minute jog on his first day back can leave him doubled over, short of breath." I think I read 6:30 pace or much slower in another interview but I can't find that reference.

runnersworld.com

Bernard Lagat Isn't Afraid to Get Out of Shape

Photo by Victah Sailer

Link:www.runnersworld.com/races-places/a208...

Not only do I lose it quicker, I gain it slower. life ain't fair.

In college the team usually took a couple of days off after nationals (if we were lucky to qualify for it) and about a week to 10 days off during finals week and just before. Seemed to work out for most people. I know that it did for me.