How much will my running be effected after a month off of running?

Question

I'm going to be off for at least 3 weeks, probably a month because I'm getting jaw surgery at the end of June. I'm just finishing track season, running a 4:15 1500m and a 9:26 3000m, which is really good for me, and I kind of want to stay fit for cross-country training ...

I was going to take a week or maybe two off anyway, but 3 weeks to a month is a lot. Will it be hard to get back into shape? I have a history of shin splints, so this might also be a problem ...

Also, I was thinking of doing stability training when I get the surgery. My mouth will be locked shut, so I won't be able to breath very hard, but things like standing on one leg/stair exercises/calf raises/walking on the back of my foot won't be too bad. Is this a good idea?

Any help will really be appreciated. =)

Answer 1

If you have a gym pass you can consider cross training, the elliptical or stationary bike are perfect low impact alternatives to track training

Answer 2

Sorry to break the news to you but... after a month of no physical exertion your fitness level will drop at a rapid rate...

I'm not sure if this is an option, but maybe water exercises ?

Answer 3

unfortunately, any period of extended time off will affect your performance.  after a week to 2 weeks, you will notice the change when you get back to running.  after a month, you really feel it, trust me (experience)...

I don't see why stability training would be a bad idea.  It's a way to build a bit of strength.  it isn't a substitute for running, but it may help to do it, something's always better than nothing

Hope it helps, and g'luck with the surgery!

~Abab