Don’t let your hols de­rail your fit­ness

Runner's World (UK) - - IN THIS ISSUE -

Plan­ning to slack off on hol­i­day? Think again

YOU MIGHT NOT want to avoid all run­ning when you’re on hol­i­day. A new study1 found that when run­ners re­duced ac­tiv­ity lev­els by 80 per cent for 14 days they lost mus­cle mass, gained fat and were un­able to run as far or as fast by the end of the fort­night. ‘The phys­i­o­log­i­cal adap­ta­tions to fit­ness will re­verse if the train­ing is re­duced or re­moved,’ says pro­fes­sor John Brewer, au­thor of Run­ning Science: Re­veal­ing the Science of Peak Per­for­mance (Ivy Press). This is de­train­ing – all sys­tems de­train, but they do so at dif­fer­ent rates (see be­low). Min­imise the ef­fects of your time out with a few short work­outs. Re­search2 has shown that six ses­sions of four to six 30-second sprints (with four-minute re­cov­er­ies) within 14 days had the same ben­e­fits as six mod­er­ate-in­ten­sity work­outs last­ing 90-120 min­utes.

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