28 Oct '14, 5am

Sometimes a break in training gives your muscles time to fully recharge:

It only takes a few days to get out of shape. That's right. Stop running for just a week, and your maximal aerobic capacity (max VO2), one of the key indicators of performance potential, begins to decrease. Take two to three weeks off, and you'll add a minute or more to your 5-K time. Stroke volume, the amount of blood pumped by the heart per beat, also wanes by 10 percent or more in just three weeks. Even your muscles' aerobic enzymes (key chemicals that help produce the energy you need to run) fall by 25 percent or more in 21 days. No wonder so many runners fear anything that forces them to take a break from running–colds, injuries, vacations, you name it. But, despite everything I've just told you, well-timed layoffs are needed. Take them without feeling guilty. They can eventually lead to big performance gains. That's because some very good things happen during downtim...

Full article: http://www.runnersworld.com/running-tips/take-break-peak-...

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