Getting fit again after two weeks off due to illness

  • Jarv

    Posts: 15

    Jul 12, 2017 2:45 PM GMT
    Honestly didn't know if this should go in the injury and prevention or strength part of the board, but really, I think this is more to do with general fitness. A few weeks ago, I had a bad case of tonsillitis that really set me back and left me quite fatigued. As such, I ended up having to refrain from heavy exercise (cycling, swimming, running etc.) for two weeks. Before that, I could easily run 5 km in under 25 minutes (PB was under 24 minutes, and the last Parkrun 5 km I had done was in just over 24 minutes). I did Parkrun last Saturday and was a good 2 minutes over that time (26:40) and I would say that I felt more exhausted than usual. I've since done a few shorter runs to take more of a "build-up" approach (one 2 km, one 3.5 km), but I can tell my speed and stamina really aren't what they were compared to a few weeks back. I'm not looking to go super fast and get a PB every time I do a run, as I don't think I'm a naturally fast runner (honestly do it for general fitness - since starting it in earnest back in November of last year, I've lost around 15 kg) but I do want to get my fitness levels up again as I have another 10k coming up at the start of October and I still want to do a half marathon sometime next year.

    Has anyone got some tips on what I should do to speed up a bit and build up my stamina after not being too well and having to take some time off to recover?
  • mybud

    Posts: 14079

    Jul 13, 2017 5:49 PM GMT
    Since you're just getting over an illness, don't focus speeding up your fitness routine. Instead, take it slow and extend the progress over time. Wishing you continued good health.
  • Tawrich

    Posts: 123

    Jul 26, 2017 5:25 AM GMT
    Actual strength loss after 2 weeks is negligible. There is quite a bit of psychology in exercise tho. Don't fret about cutting a bit of weight or intensity and you'll be back in shape in no time.

    Since you were sick make sure you eat a healthy amount of carbs and stay hydrated. You'd be surprised by how much less water you have relative to what you need because of illness.