![]() You don’t need to push yourself to the same extent as when you were trying to get to a higher level of fitness. It may be tempting to overextend yourself to “make up for lost time” - trust me, this isn’t necessary. The same holds true with gaining muscle it’s much easier and faster to rebuild old muscle than build new muscle from scratch. So, when returning to training after a prolonged rest period, it will be much easier and quicker to get back to the place you started from. The principle called ease of maintenance indicates that our body can maintain training adaptations easier than when we build them. If you’re worried that after taking time off you’ll have to resort back to the fundamentals, then I have some good news for you. Trail Running Magazine The principles of ‘ease of maintenance’ and muscle memory If you overdraw your account, you’ll be right back where you started - unable to run, this time due to injuries. The main concern when returning to running is that your mind may be willing to write checks that your legs (and musculo-skeletal system) are not ready to cash. ![]() #Should i take a break from working out how toIn this post, we’ll look at how to safely return to working out after taking some time off. The good news is that if you’ve been training for a while, the physiological qualities you’ve developed (i.e., lean muscle, Vo2 max, running economy) are very slow to decline and atrophy - much slower than most of us think. Devising a comeback plan will not only help you minimize the risk of injury, but it will also help you ease back into a solid routine. To prevent the dreaded overuse injury (or re-injury), there’s some planning involved on your part. But it’s likely that you already know this. Simply put, jumping headfirst back into the same strength training regimen or trying to hit our previous weekly mileage we were attaining prior to time off can be a big mistake. It can be discouraging to start our routine back up again and find that our endurance or strength isn’t what it once was. #Should i take a break from working out fullIf you’ve been working out for a while and are forced to take time off, it may be tempting to jump back in at full tilt and try to pick up right where you left off. Or, maybe we fall under an illness and need to hang up the running shoes for a bit and give our body the adequate rest it needs. Maybe our personal relationships shift or a huge life milestone occurs - like having a child. Perhaps you’re in the midst of training for a marathon and suffered an acute sprain. Regardless, there might be a hiccup that occurs down the line - and hey, that’s okay. The impetus behind the decision could stem from an illness, injury, a major life event, a vacation, or simply falling off the wagon. There will come a point in all our lives where we’re going to have to take some time off from training - whether it’s planned or not. ![]() Create your custom comeback plan to ease back into training after time-off. ![]()
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