So probably many of us have missed out on some training due to lockdowns – not allowed to go outside, pools closed, other priorities in life. I have been missing the pool and my strength training had to shift to online format. I also went with a lot of stair climbing instead of regular progression in running and cycling. It helped with speed, but did nothing good for my endurance. I suspect my swimming won’t be up to par once I can get out there again, either.
Let me start with the list as old as idea of exercise that is both given to people who first start working out, as well as returning to it:
- Ease back into it
- Set an achievable goal
- Find workouts you enjoy
- Stay accountable
Different lists will have a different number of items, but at the end of the day, they are going to be just versions of this small list.
But what if you have been serious about your workouts for a long time, but had a longer break. It may be due to an injury or even recovery after a big race (maybe a bit extended – after all, you need to fully recover and catch up on everything else in life). What now?
I’d say if you are a sport enthusiast with a lot of experience, you are plenty familiar with this list and you know how to get into a workout routine. Your challenge will be coming from your head.
It takes a lot of effort to remember that you lost some fitness. According to scientists, it starts after 2 weeks. So then you end up like me on my attempt at a long run many years ago:
Yes, when it comes to getting back to working out, you are your own worst enemy. You will expect too much. You will get discouraged. You will hate having to put in the ground work again. Here is my advice on getting back to working out:
- If you get a chance during the break, stay active to minimize losses. For example, if you broke your arm and can’t ride a bike, find out if you can run. Or at least go on solid walks. And do exercises you can, such as leg days, some core and stretching
- Keep reminding yourself that you are starting a few steps back, so you can’t do it all
- Pace yourself, so you don’t get yourself injured. I know it’s hard, but you have to
- Remember: Rome wasn’t built in one day, as the old saying goes. Endurance is built over time, through many, many hours on the road/ in the pool
There is one piece of good news if you are getting back into it: you will be building your fitness back up much faster than somebody who never did it before. The longer you were fit, the better your body’s memory will be. It will still feel awful to see your pace be worse and to tire out so much faster. But you will get there again. You already did it once (or more times?) before.
And for the love of all that is good: be kind to yourself and remember about rest days!
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