How long does it take you to get back on track after an exercise lapse?

rikkejn · July 2016

I completed C25K just over two years ago. For 6 months after I was building to 12k an improving speed, doing weight training etc. Then in 2015 it went a bit up and down, and 2016 has been very sketchy - 40k one month and none the next. I seem to find it tricky to get in the "zone" I was in where exercise no longer felt optional. I quit smoking last October and have gained 6kg, so feel a bit flappy and weak and my stress levels are high, so really need the boost that comes with being fit. Any tips? How long does it take you to get on a roll - i.e. That stage where it's fun and feels like a necessity rather than a burden?

Before 2014 I NEVER exercised, so I have very little experience, so your thoughts would be great!

vixtris · July 2016

Its not about how long it takes to get back into it, its how you do it. It can be a matter of a day or a few weeks. However, from personal experience, if I start feeling that my exercise is becoming a burden, I slow my pace down. Start with a relaxed jog, do it to feel the breeze or meditate or whatever. Don't focus on performance when you are just starting again, just focus on getting used to the motion and getting into the habit. After you've done this for maybe a week, or whenever you feel more comfortable running again, you can focus on making some performance progress.

JustMissTracy · July 2016

As long as it takes to put my shoes on. If you need to take a break, just start back at it again.

cwolfman13 · July 2016

I would imagine it's different for everyone. I got back into fitness about four years ago...I was active and involved in all manner or sports growing up but was very sedentary for a good 10 years or so...I took back to things right away and haven't looked back.

I think it also depends on if you enjoy what you're doing in the first place. I know a lot of people who try to force the issue with this discipline or that even though they basically hate it...they never stick with it because they generally just don't like it and only do it because they think they should. So...do you like running? Personally, I loath it and I would never in a million years get into the "zone" if I was trying to force myself to run.

Calliope610 · July 2016

It becomes "fun" when you are doing something you enjoy. Do you enjoy running, or do you do it because you feel it is the only valid cardio exercise available to you?

If it is not something you enjoy doing, it is highly likely that running will remain a "burden". Try other forms of cardio exercise - cycling, hiking, brisk walking, rowing, even dance!

If you truly enjoy running, set challenging mini goals for yourself. Once your efforts become rewarding, the burden of the effort seems to disappear.

rikkejn · July 2016

Thanks all! I really, really enjoy running once I get beyond a certain threshold. I particularly like the longer 5-10k runs, so it's a bugger that I have now lost so much fitness that even 3k feels tough. I guess I'll go back to (almost) start and follow a runkeeper schedule to keep me focused. I think my issue is that I was busy with work and have allowed myself too many off days/weeks and so it was a bit of a downward spiral.

niblue · July 2016

I can give a good perspective of this I think, because I did C25K in mid 2014 and then went on to do a lot of running that year - also up to 12K distance and also brought my 5K time down under 29 minutes. I picked up an injury in early 2015 and due to that and work pressure did very little running for 18 months. When I started running again in May this year it was originally very tough (e.g. struggled to do 5K without walking breaks and was very slow - 36 minutes+) but after a couple of months I was pretty much back to where I'd been at the end of 2014. That meant I was back to being able to do sub 30-minute 5K's as well as PB's for distance etc. I've also lost all the weight I'd put back on in the meantime as well.

rikkejn · July 2016

Thanks Niblue - sounds like we are on a similar timeline/path so encouraging feedback. I have yet to break the 30 minutes (I reached an annoying 30.25 several times!) so well done. Will do a focused 8 week programme and hope that gets me back in the fun zone.

CaffeinatedConfectionist · July 2016

Even though I have found exercises that I really enjoy and going to the gym or working out at home is a pleasure rather than a chore, I still go through times when I don't exercise. And, unfortunately, for me if I do not maintain my fitness routine I usually let my logging and portion control slide and gain weight again.

These episodes last a few days, a few weeks, or if there are other factors involved, a few months. It really just depends on what else is going on in my life. But I always just seem to hit this point where I look at myself and my body and go "wtf?" and my motivation and determination snaps back into place and I have no problems getting back into my routine will full vigor.

I do find that changing up my exercise every so often helps to keep me from feeling burned out in the first place, but for me feeling burned out doesn't necessarily correlate with stopping exercise - usually I allow something else to knock me off track, such as travel, a really difficult work week, or emotional/family distress/stress.

rikkejn · August 2016

Update. I am now on week four and have stuck religiously to a Runkeeper plan. My endurance is still shockingly low - I am actually struggling with 3k without a break whereas I was at 10k a year ago. I am also surprised to see no weightloss at all, despite eating more sensibly, skipping alcohol and exercising 4-5 days per week. Last time I did the same I dropped 3kgs in a month (except I didnt drop alcohol last time - wonder if there is a connection?). I am a bit discouraged, but I can feel the habit taking hold, and I guess that is step 1, so hopeful that I will turn a corner soon!

auzziecawth · August 2016

I found the best way to get myself into it is to just do it. I don't follow any real plan or anything for the first week or two I just do SOMETHING. A little bit every day as much as I can or I feel like. Then once it becomes second nature I actually start following a real plan.

How long does it take you to get back on track after an exercise lapse?

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