I Took A Week Off from Running (And Didn't Regret It!)
16:20:00 It snapped! I felt a somewhat crackling sensation on the inner side of my right knee last Friday. I carelessly ignored it until I felt a slight pain in that area. I was supposed to go for a morning run the following day but after that I decided to just take a week off from running.
Inevitable instances like this are never an excuse to stop working out. Whether it be brisk walking, zumba or yoga, the point is to just keep moving. These are not as strenuous as running but it keeps my fitness level at peak. heehee
From what I've read, a week's break from running causes an insignificant loss in cardiovascular fitness. It's so minimal that you hardly notice (and feel) it. Check this out:
Running Coach Jack Daniels quotes some specific numbers in his book Daniel’s Running Formula“. He are some sample values in the loss of cardio-vascular fitness from his book:
Up to 5 days — no loss
7 days off — 0.6%
14 days off — 2.7%
21 days off — 4.8%
28 days off (one month) — 6.9%
56 days (two months) — 15.3%
Of course the percentage of decrease varies and would depend on an individual's body type as we all are different...unique creatures. LOL
You might be asking what I did during this period of time. No, I didn't binge and tell myself "I deserve this." Instead, I asked YouTube for some help. I always, always look to YouTube whenever I need a break from my regular exercise routine and to keep boredom and being burnt out at bay. Apart from weights and yoga, I also dance to MOS' videos.
Ministry of Sound 2011 Workout. Super killer.
I'm a big fan and I thoroughly enjoy it because the music is upbeat. I got to work on bums, tums, and my poor gorsss back! Click here if you want to give it a try. It's a killer dance workout and I barely finished some of the sets! After doing their workout, I was heavily soaked and sweat was dripping on my mat. THAT intense but I loved it!!!
echosera! :p
A sore back and stomach greeted me the following day and I realized I never got to work on these babies as much as I should've because I've been so focused on doing cardio. That probably would mean slightly tweaking the program again.
Post-stretch.
The clicking and cracking subsided and I was back on the oval yesterday. I missed running so much even if I was off for only a couple of days. I ran a short 6.5 kms and today I'm planning to do a longer run...more carefully this time though! I personally think that taking a break for a week or two will give you more gains than losses because one, you give your muscles (and joints) time to recover; two, you target the other muscles by doing a variety of workouts and three, you improve performance from doing so. :)
Back on track!
Our bodies quickly adapt to changes and when you settle for one workout, it'll eventually become tiresome and less exciting to do. So, cross-train and explore! You'll be amazed by what your body can do!
xx Run happy xx
Michelle
3 comments
WOW.. maka inspire ning blogga dah ! haahha..nice nice chicky-san
ReplyDeletethanks shing!:)
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