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Hit Pause Without Losing Progress? Here’s How.

Ever take a week off and feel like you’ve lost everything?

Your endurance, pace, and maybe even your shot at that race?

Not even close.

Whether you're bouncing back from an injury or shaking off a sickness, your fitness doesn’t disappear overnight. Research shows it takes 7–14 days of total rest before endurance takes a real hit—and even then, it’s just a small dip, not a total reset.

The real problem? Coming back too fast. That’s how a short break turns into a months-long setback.

If I were to dedicate the next issue of my newsletter to you and the challenge you're currently facing.....what would that issue be about? (reply and send me your topic)

How to Bounce Back the Right Way

Runners over 35 can’t afford to rush the return—so let’s be smart about it.

If you’re coming back from an injury:
✅ Step 1: Reduce inflammation first—don’t push through pain.
✅ Step 2: Keep moving—cross-training (cycling, swimming, walking) keeps endurance up.
✅ Step 3: Strengthen your hips & core—the real fix for most injuries.
✅ Step 4: Use a 0–5 scale for pain (anything above a 3? Dial it back).

If you’re coming back from sickness:
✅ Step 1: Check your energy—fatigue lingers longer than you think.
✅ Step 2: Start slow—walking or easy cycling before running.
✅ Step 3: Hydrate, fuel up, and get extra sleep to recover faster.
✅ Step 4: Listen to your body—if you feel sluggish, take another rest day.

Bottom line?

Pushing through pain or fatigue only delays your comeback.
But a smart, steady return? That’s how you build back stronger—without another forced break.

Want a personalized plan to get back to running safely? Book a consultation, and I’ll create a step-by-step plan just for you.

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