Runners: Once you’ve built up some endurance/fitness, can you maintain while running one day per week, assuming a gym/strength routine on the other days? Or must you run multiple days per week?
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How far? You could probably maintain a mile forever on once a week but probably not enough for 5k
I’ve been running a slow 6 miles (not going for speed) every Sunday and was thinking of continuing that but drop the other two 5Ks I run during the week. But maybe that’s not a great idea.
I think it depends what you mean by "maintain." If you mean "maintain the ability to run 6 miles at any speed," then yeah probably! Or "maintain the ability to run a 5k as fast as I possibly can" then probably not.
But if you just mean "maintain long term fitness" then yeah, absolutely. Your body remembers the training you've done, and even if you deprioritize running for a bit, getting started again will be easier than it's ever been.
Before my knee went waaay south, I was able to keep 3 miles constantly with once run per week - but only if I did heavy cardio on several other days - above zone 2 sustained for 20 mins or so.
- Alan Thrall from untamed strengtht mixes running with strength training. He transition from pure strength because he liked running, had less time to train due to parenting and felt like it would be generally healthy. His process is on his yt channel youtube.com/@alanthrall?...
I don’t think you can maintain your current run fitness on one day a week, but you would maintain some fitness and be a good place to build that fitness back up when you want to run more.
I'm doing 5km / 5km / 7km (so 3 runs a week) atm and feel that's comfortable. I stopped in May, started in August with 2km and got back to 5km within ~6weeks (but was easing in, only adding 0.5km/week to the distance)
Thanks, that’s a good clarification! Yeah I really just mean “maintain long term fitness” and be able to run the distance at any speed without dreading it.
That’s gtk, thanks! And sorry about your knee.
My understanding is if you're looking at zone 2 type endurance fitness, that is pretty durable if when you do those efforts they're for a longer period (greater than 1.5 hours). But every human body is different! Give it a try and see what happens!
Yeah my end goal is “enjoy the run at a speed faster than walking.” 😂 I’m there now and just want to stay there.
Nice, that sounds a lot like me. I’ll check it out!
Gtk, thanks! I’m currently doing about the same. I love the running but also kind of want to spend more time in the gym again. But I also don’t want fitness to be my only hobby (done that). Choices. 😅
Yeah I basically stopped lifting when I started running. Lifting is more an off-season to running thing for me at the moment. I can lift inside when it's freezing, I can't really run inside
I would say so. I think some base level fitness and endurance remains for a while, especially if you do one long easy run a week. Any perceived limitations are probably in our head, rather than in our body.
I took months long break earlier this year and when I got back to it, I picked it up surprisingly fast. I do think it’s mainly about being worried that I can’t run a distance rather than not being able to.
Thanks Zuzana, that’s a very good point. So many limitations are perceived.
Always found it’s the mental side of my running that drops off. And my ankle’s happiness decreases the more I run. Yay middle age.
For me it’s more about inertia. I gotta keep a decent routine lest I become an object at rest.
