If the rest to more than 8 weeks, it may be difficult to quickly strong return

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But if you’re a new runner and you just start running for a month and have to rest for a few weeks, it’s like going back to zero and starting again

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There is no exercise and they eat and drink too much

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Although in the first recovery run, can not run the fastest, but can quickly restore physical condition and health

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You can choose to ride, swim, keep fit at home, do yoga or even do housework according to your time and physical condition

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The researchers speculate that the decrease of cardiopulmonary function after stopping running may be due to the decrease of hemodynamics and neuromuscular adaptation

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Therefore, stopping training for two weeks in the middle of running plan will not significantly affect or damage your overall health, and it is still possible to achieve the target results, but the key is to do cross training during stopping running! There are many kinds of cross training programs

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If you don’t stop because of an injury, it’s recommended to find a suitable way to increase your heart rate during the stop, even if you only have 15 minutes of exercise

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For example, it takes about a week to recover after stopping running for two weeks, but because of the above factors, the recovery time can be long or short

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Most experts believe that if you are in good physical condition, a few weeks’ rest will not make your physical condition significantly decline

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And a study further found that there are several other important abilities that may also decline

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If you want to maintain your health, you can take up to six weeks’ rest

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——Data sources: runner’s word, mapmyrun, PubMed good partners of cross sports quality assurance of household ultra quiet spinning cycle“

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The results showed that the maximal oxygen uptake (VO2max), the time from exercise to exhaustion, the strength of knee extensor, and the maximal stroke volume (the maximum blood flow per heartbeat) were significantly decreased after stopping training for just two weeks, but the strength or endurance of knee flexor did not decrease, and the lean muscle tissue was maintained

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After starting work, many people find that their running ability decreases as much as their weight gain! What’s the effect of stopping running for two weeks? There is a saying that if you don’t run for 14 days in a row, your aerobic capacity will decline

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It should be noted, however, that this is a small study and that the samples used are only for well-trained young male athletes

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During the Spring Festival holiday, people either stay at home or visit relatives and friends

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To maintain, stop running for up to six weeks

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Generally speaking, if you spend less time on running, no matter why you stop running and rest, you may observe some effects of stopping training, but not as obvious as those athletes mentioned above

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However, experts also point out that cross training can make us stop running for a few weeks without losing strength! The new study, published in February 2021 in the European Journal of sports science, examined the effects on cardiopulmonary function and muscle health (muscle strength and endurance) of 15 male endurance athletes aged 19-26 after two weeks of training cessation

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If you stop running for two weeks, you will not be affected

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When you want to resume running in a few weeks, please consider comprehensively according to your physical fitness before rest, the length of rest, whether you have done cross training during rest, and gradually resume running

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