Quick qn about getting back to running after a break

[macnab]

I had been running 5K every second day for several months. I have completely fallen off the wagon and haven't been out for a run for almost 8 weeks

I feel like a complete novice again and am dreading getting going although I know hope that once I do get started it will be fine in no time

Should I just try and run as much as I can? Or should I do the C25K again starting somewhere in the middle?

Go out on a 'test' run and see how it goes? I'm In Same situation ATM. Building back up again

No idea how I managed a marathon in April but now struggle with 2 miles!

wow well done on the marathon!

I'm the sort that gets put off easily so I don't want to do too much and then never get back to it at all

Might just start running and see how far I can get, walk when I feel I can't run any longer and then when I can breathe again start running again! It sounds so simple now but I'm sure I'll be questioning it at 8 O'Clock tonight...

Therunningbug website has a few fitness plans for 5k and 10k etc, with different lengths and fitness levels. Might give a more tailored option for you?

CV fitness drops off pretty quickly if you don't exercise, I think 3 or 4 weeks and you're back to baseline, maybe even less than that.

Just go out and see how you get on but after 8 weeks I think you'll pretty much have to start from scratch?

I used the NHS pod cast I started again after a year break and I was no where near where I was the first time I started although obviously everyone is different.
I started at week 1 but ran it together with week 2 missing out the cool down and having a 5 min walk break during the would be warm up of week 3 and then did week 2 and 3 together and so on instead of doing 3 of the same runs in a week until I found a good point for me.

I sort of agree with Suzanne but I think muscle memory etc helps and you'll find you get it back relatively quickly. I broke my foot a few years ago which meant I did no running for 6 weeks and very little for another 3-4 months. When I started training properly again, I got it back much quicker than if I'd never done it.

I suppose I was thinking more of cardiovascular fitness, I am under the impression that drops of most quickly, neuromuscular adaptations last a bit longer?

It will depend on your base line, some people can jog without getting too out of breath even without regular running (I am not one of them)?

Also you need to develop certain amount of mental toughness to push yourself and tolerate the discomfort, perhaps that lasts longer and helps with regaining fitness?

I suspect that base line is 'upregulated' if you have previously trained consistently for a prolonged period in any kind of sport?

Well I've been out a few times since I posted. I haven't followed a programme as such, just ran for as long as I could bear breathe and then walked to get my breath back, doing 5k each time. Last night I ran a good bit more than I walked and although I'm not near running 5k non stop, I feel that if I carry on as I am I will be back to it in a few weeks.

Just shows you how quickly you lose it if you don't do it regularly, am kicking myself now that I let it happen.