Getting back into shape need not be that difficult. Remember, a runner who loses six years of training must also cope with six years of normal aging. Your skeletal system, for instance, may not accept the strain of training at your previous level, particularly as you age. Coyle says runners can regain blood volume within a week, although reproduction of red blood cells takes longer.īut not all systems of the body detrain or retrain equally. Not only can you transport oxygen to the muscles more efficiently again, but you also have more fluid available for sweating, which helps cool your body. When you retrain, you regain that lost blood volume. Actually, the heart had less blood to pump to the muscles,” Coyle says. “Previously, researchers thought detraining was because of deterioration of the heart. During the first 12 to 21 days away from training, you lose as much as a half-quart (500 milliliters) of blood. In Coyle’s detraining studies, he identified one reason for the immediate fitness decline-loss of blood volume. Join Runner’s World+ today for more training advice! But this all depends on your starting point, personal physiology, and return plan. Other experts have suggested that it would take an equal amount of time: if you take one month off from running, it would take about a month to get back to your original level of fitness. Play icon The triangle icon that indicates to playĬoyle suggests that for every week lost, it takes two weeks to regain the original level of fitness.
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