The winter months are prime marathon season in Louisiana, which means many runners are now getting into higher mileage training. No matter which training plan you are following, we all know that the best laid plans of mice and men and coaches often goes awry. It’s almost impossible to make it through full marathon training without missing some runs due to injuries, vacations, work, sickness, etc. Is there a way to handle missing runs besides freaking out or getting depressed? First you should know research shows that missing seven days will barely ding your fitness. Fourteen days off only results in about a 4% drop. Fitness only starts to plummet around three weeks. So if you are missing time for injury or illness, just remember you stand to lose more by coming back too fast rather than recovering for a few more days. Use the rest time to work on rehab and strengthening exercises, toe yoga anyone? If your fitness base is good and you miss a week or less of training, then I would suggest picking up where you left off in your training. Don’t try to make up lost runs, just do what the schedule calls for. If you have less of a base, reduce the volume by 80% for a few runs. If you’ve missed a week or two, plan to come back a little slower, say 60% volume for several days, 80% for a few more days, then finally back to full training.
NEUROLOGICAL REHABILITATION KASEY HILL, M.D.
Director of The Sports Medicine Clinic and NEUROLOGICAL DIA developer of the Running Strong class. STROKE Schedule with Dr. Hill at: 225-246-2076 BRAIN INJURY MULTIPLE SCLEROSIS PARKINSONS DISEASE ALS
221 RUE DE JEAN SUITE 12
Acadiana's Only Health & Fitness Publication