Runners: How much slower do you actually become if you missed a few days of running?

Question

I am on the cross country team, and have been working all summer to get in shape for it, which I have. In the past four days, I haven't been able to get out and run. I ran for about 15 minutes yesterday, but that was all. I have a time-trial on Friday. How much slower will I actually get from not running those four days?

(I am going out for runs on both today and tomorrow as well.)

Answer 1

i dont know about cross country, but i run track

i run the mile and when i do not run days before a meet or event i notice that i am weaker, but i know that i would be even worse if i ran too hard.

there is a certain point of perfect balance where you do not run worse the next day. but what i notice is that when i run, i usually do over training, (running 5 miles when you run 1 mile for the event.)

so what i do is just take the day before easy and just do a small jog and stretch.

if i do not run for 2 days i am horrible at running. ill give an example

i run an average of a 5:45 mile, i am not very fast,

but if i do not run for 2 days i run about 5:58 or around there.

even if it is a small jog it will help you a lot when the time trials do come up, but take the day before the trials easy and dont overwork yourself.

Answer 2

You are fine, it is good for your muscles and body to take a few days off here and there.  Even the elite runners take time off to let their bodies recover. Taking a couple days off will not hurt you, but it may help you come back stronger. Good luck

Answer 3

You won't get too much slower until you get up to 7-10 days of not running. that's when you start to lose physical form.  And i didn't know this until xc camp this summer, but it takes 30 days to build up your same physical level after not running for 14 days.  i thought that was a good incentive to get myself out to run this summer. =]