Discover the impact of missing workouts on your running performance and learn how to strategically adjust your training plan to minimize any setbacks. Even if you miss a week, you can still effectively recover and achieve your running goals.
Missing a workout or two on your training plan is a common occurrence. A study published in the journal Frontiers in Sport and Active Living analyzed the training data of nearly 300,000 Strava users who completed marathons from 2014 to 2017, revealing that more than 50 percent of marathon runners experienced training disruptions lasting at least seven days. Life's unexpected events often derail our well-intentioned fitness routines.
Fortunately, one missed workout won't ruin your performance or race-day plans, and even missing a few workouts won't derail your overall goals. To understand the impact of missing workouts on your running performance, we consulted running experts. They shed light on how it affects your progress and offer strategies to adjust your training schedule effectively. Missing a workout doesn't mean you've lost all your fitness gains overnight. Research shows that runners can go almost a full month before noticing a decline in strength, says certified exercise physiologist and certified strength and conditioning specialist Heather Hart, co-owner of Hart Strength and Endurance. From a cardiovascular standpoint, it's closer to two weeks before measurable differences in cardiovascular fitness become apparent. However, even a week-long disruption can lead to noticeable changes.The study mentioned revealed that runners whose training disruptions lasted from seven to 13 days experienced a 4.25 percent increase in their finish times compared to an uninterrupted marathon. Those who missed 14 to 20 days of training saw a more than 6 percent increase. These increases occurred regardless of whether the uninterrupted marathon was completed before or after the disrupted one. Missed workouts can be strategically managed. If you miss one or two, consider skipping the workout entirely or swapping it out. Assess your training frequency, the missed workout's type, and the reason for missing it. If you're feeling under the weather or simply need a rest day, skipping a workout can be beneficial, as your body needs time to recover and adapt to training. Simply resume your training plan when you feel better. If you missed a quality workout, such as an interval session, tempo run, or long run, ensure you complete each quality session the following week. When a week-long break is unavoidable, plan ahead as much as possible. Analyze your calendar and anticipate vacations or work trips that might require you to step away from running. The more you can plan and adjust your training schedule, the better you'll be able to minimize the impact of the missed period.
Running Workouts Training Marathon Fitness Performance Recovery
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