Health advice please!

[Timeoff]

After some hard work I’m at the point where I can comfortably (relatively comfortably) run 3 x 30min per week. I’ve now got a cold plus hacking cough, it arrived Thursday-ish & I haven’t run since. I think it’s coming to an end but I’m just wondering, if I take this week off running, how much will I have lost time & energy wise, when I restart? I want to rest properly, I don’t want to prolong the coughing etc.

Any advice appreciated.😎

[NotPrime]

You can generally take a couple of weeks off without an appreciable decline in fitness. Definitely the right thing to do with a hacking cough. I’m looking forward to getting back out tomorrow after a two week lay off for similar reasons.

[Timeoff Graduate in reply to NotPrime]

V helpful, thanks!

Interested to hear how you get on tomorrow, good luck!

[NotPrime in reply to Timeoff]

As requested here’s how it went.

New route, first km road running tolerable. Hurdling tree roots and avoiding drops down to river on third km interesting 🤔. Remaining 2km of trails terrific. Nice to be out again with no adverse reaction 🏃‍♂️😁

Hope you have a similarly enjoyable return.

[Timeoff Graduate in reply to NotPrime]

Ah good, sounds like it went well.

I’m feeling much better (highly recommend Covonia if anyone’s interested), & going to attempt a run on Friday. Fingers crossed & all that!

[Elfe5 Graduate]

You are quite right to rest & recover - very wise. 😄

I once made the mistake of impatiently running in that situation & made my cough much worse - lesson learned! 😉

We don’t lose significant fitness in the first 2 weeks- & more that? Well, we can regain fitness quite rapidly. 😄

[Buddy34 Graduate]

Usually you shouldn't lose any fitness built up in the first 2 weeks you should be fine. The first run back can feel a bit hard then after that it's like you never stopped. Hope your feeling better 😊

[LeeU Graduate]

You should be ok for 2-3 weeks really, when you start back running do something like a 20 minute run, then a 25 and then back up to 30 if you manage the others without coughing, etc.

[Timeoff Graduate in reply to LeeU]

I was thinking about a 20m then build up. Thanks!

[Grannyhugs Graduate]

Rest, going back too soon may result in prolonged illness then you'll need longer off. Take it easy on your return. You can still do s and f😉 gently