exercise intensity

Question
Hi Dr Rampacek,
I have been jogging 5km 3x week and skipping 20 mins on alternate days. I've had a really bad flu and been out of action for a couple of weeks.When I start again can I pick up where I left off or do I have to cut back and if I have to cut back, then by how much?
Thanks
Pippa

Answer
Dear Pippa,

It all depends on the length of your previous conditioning, the time of your illness, your state of recovery (are you 100% healthy?) and your physiological ability to handle the stresses of running so much so soon after a lay-off.

Remember that exercise is also a stressor (like illness) to the body although it's a 'good' stressor. You must be able to adapt to it successfully or you will incur a breakdown (such as another bout with the flu).

Be careful and prudent with your return to full training until you are completely well. The general rule is to cut back your mileage by half and re-build over a couple to three weeks to full training. Depending upon the aforementioned variables, your return will be dependent upon how you react to training. Be patient and prudent and do not fall prey to the notion that you must be back rapidly (unless your career and income depend upon it!) I do not think this is the case.

You have a long time to run so take it easy and get healthy then get fit.

I hope I have been of some assistance.

Dr. Christopher Rampacek