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21 Jan 2003

Running programme & holiday - how to maintain
Hi

Actually I have 2 questions:
1) I am on Week 7 of your Shape up for Summer running (10km) programme & enjoying it immensely, and I am also going on a tough 'Berg hike in April. I am using the running to get fit, loose size (not weight) and to train for the hike. However, in March I am going on a holiday in Mozambique. By then I should be able to run 10km, so, on holiday, how much do I need to run to maintain my 10km ability? I may not be able to run as much as I am now, but I am looking forward to dawn runs on those fabulous beaches!
2) Also regarding the pending holiday: Why is it it takes months to build up stamina and strength - and loose fat/ size - and then all that hard work can be GONE in 2 weeks? It's taken me almost three weeks to get back to the shape I was in after a 10-day holiday (I know, I know, I took my running shoes, but ...), and I'd done work throughout the year to get there before. You'd think you'd have more "grace time"!
Oh, and don't worry about know-it-alls who complain about your advice. If they are so knowlegable why are they asking you anyway. The rest of us need you!
Answer 319 views
Expert
FitnessDoc
fitnessdoc

01 Jan 0001

Hi Sue
1) I would try to keep up with at least 1x 10km run a week and then perhaps even a few 30 minute runs on about 3 other days - this should keep you in shape and in 10km form. Try to push 2 of the shorter runs, so that your intenisty is higher.
2) It might feel like you have lost everything in 2 weeks, but you haven't really! However, even if you just do 3 "bits" of exercise whilst on holiday - it all helps. Especially if you keep up the intensity, since this is what will maintain your fitness levels.

Thanks for the encouragement and enjoy your holiday and your hike!
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