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Follow this expert advice to avoid losing all those aerobic gains.Whether you’re nursing a serious injury, dealing with a nagging illness, or you’re too swamped with a busy schedule, every runner now and then comes up against a setback that keeps them from their regular pavement-pounding routine. A little time off won’t hurt you (in fact, some R&R might be just what the doctor ordered). But trade in your sneakers for the sofa too long and your fitness will quickly take a nosedive.

While a few factors play into exactly when your fitness declines, like your fitness level before you took time off and whether you stop exercising completely, metabolic changes can happen within just two weeks, Jeff Gaudette, owner and head coach at RunnersConnect tells Runner’s World.In 21 days of no activity, older research has found a 7 percent reduction in VO2 max, a marker of your fitness. That might sound negligible, but it could add minutes to your race times, Gaudette says. Newer research published in 2022 backs this up, saying VO2 max can decline as much as 20 percent after 12 weeks. 

But good news: Taking a total break from running doesn’t mean you have to wind up totally out of shape. Keep reading for expert tips about the best ways to cross-train, including the best non-weight-bearing exercises to do to keep up your aerobic fitness when you can’t handle impact. Plus, learn exactly what you should put on your calendar for the weeks you need to take off. 

One important note: If you are injured and need to stay off your feet, make sure you get your doctor’s clearance before 

Recognize When It’s Time to Take a Break from Running

A lot of times, you can run with various aches and pains as long as you’re giving yourself some TLC as you work through them—though it’s always good to check in with a doctor to be sure it’s safe to keep running. But there are, of course, injuries that require time off. 

Stress fractures are the most common injuries that sideline runners for extended periods of time, says Anh Bui, D.P.T., C.S.C.S., a former collegiate runner, physical therapist, and biomechanics specialist in Oakland, California. “The other reason someone may need to take time off is tendon ruptures, usually partial, which can require immobilization or surgery,” she says.

How long you have to take off with any injury will vary. Times even vary with a stress fracture, though you can expect to hang up your running shoes for at least a month and a half. “Time off from running depends on the location of the stress fracture and the severity, which we usually determine with an MRI,” says Bui. Fractures in the tibia (i.e., your shinbone) typically require six to eight weeks of rest, for example, while one in the femoral neck (at the top of your thighbone) takes 12 to 16 weeks of rest to heal. (A stress fracture in the latter is rare, accounting for only 3 percent of sport-related stress fractures, but is most common among long-distance runners, according to a 2017 review from the U.K.) 

Whatever time off your doc recommends, you have to stick to it, says Bui: “Run on a stress fracture too soon and you’ll risk delaying and complicating the healing process.” 

Figure Out the Type of Non-Weight-Bearing Exercise That Works for You

You might think there’s no cardio quite like running. But many other workouts can keep you in good aerobic shape while also going easy on your joints. “The best activities are going to be the ones that mimic running the most,” says Gaudette. 

His number-one pick is aqua jogging if you have access to a pool: It gets your heart rate up, mimics the posture and movements of running on dry land, and is non-weight-bearing. “Your pool-running form is like your regular running form, except you have a little more upright posture and lift your knees a little higher with less back kick,” he notes. If a pool isn’t in the cards, time on the elliptical is a close second (in terms of form). 

If your doc nixes all weight-bearing exercise, riding a bike or swimming are also good choices, says Gaudette. Cycling in particular helped improve 3,000-meter running performance and hip extensor strength among high-school runners in a 2018 study in the Journal of Strength and Conditioning Research. 

And when deciding what activity to fill your schedule for your weeks without running, it’s also important keep in mind what you enjoy, Gaudette adds: “If getting in the pool is logistically difficult or you hate it, but you love biking, then getting on the bike consistently is the better option.” Just be careful to stay seated on the bike: “Cycling is considered to be non-weight-bearing unless you ride out of the saddle,” adds Bui.Consider this more extension list of non-weight-bearing exercises to determine what’s right for you when you can’t run:

Aqua jogging

Cycling

Swimming

Rowing

Seated exercises

How to Schedule Cross-Training to Maintain Your Fitness

Look at the calendar and pencil in the runs you’d normally be doing—noting mileage or time, intensity (whether it’s an easy run or sprint workout, for instance). Then go back over the days and mark in what activity you’ll do in place of the run, aiming to move for the same amount of time you would’ve spent on your feet and hitting the same effort level. 

“So, if you run for an hour four days per week and one of those sessions is a harder workout/effort, I’d do the same with your cross training,” advises Gaudette. “Most people should be able to jump into this on week one.”

If you tend to gauge your effort by heart rate, it’s okay to keep that up—but it can be a little tricky because your heart rate can differ depending on the type of exercise you’re doing, says Gaudette. “In the pool, your heart rate is lower due to the water, and on the bike it can be harder to get your heart rate up because you’re not using your arms,” he explains. “RPE works just as well and is easier to adjust to different situations.”

Consider the Importance of Strength Building

You’ll want to add in a couple strength sessions per week, though you might need to take a couple weeks off before you do so; make sure to talk with your PT or doc about when you can start and what exercises to include, says Bui. A physical therapist should offer up moves to help you rehab that you can regularly include in your routine. Keep in mind that if you need to do non-weight-bearing exercises that would include only moves you perform while sitting or lying down.

If you have an injury like a stress fracture, consulting with your medical team is important because “the type of strength exercise you should do depends on the location and severity of your fracture—for instance, squats are not advised for someone on crutches recovering from a femoral neck stress fracture but can be okay for someone with a stable tibial stress fracture,” says Bui. (In any case, it’s best to work with a PT for any type of fracture.)

Working in some plyometrics the last couple weeks before you plan to run again is also a good idea, Bui adds, because it preps your body for the impact of running. But don’t do plyometrics before getting clearance from your doctor.

Bui also recommends scheduling time for mobility work. “Maintaining range of motion is extremely important when you have to be non-weight-bearing,” she explains—especially if you’re using crutches or a boot, which can cause joints to stiffen and muscles to atrophy. Talk with your PT for mobility drills and schedule a little time to work on them daily. 

 

Melissa Jefferson-Wooden delivered a sensational performance in Budapest, storming to victory in the women’s 100m at the inaugural World Athletics Ultimate Championship in a breathtaking 10.62 seconds.

The American produced a superb display of acceleration and composure to claim the World Ultimate Championship title while recording the fastest women’s 100m time in the world this year. Her 10.62 mark underlined her exceptional form and placed her firmly at the top of the global sprinting hierarchy.

Jefferson-Wooden controlled the race through the decisive stages and maintained her form all the way to the finish to secure a statement victory against a field packed with championship pedigree. She crossed the line ahead of Olympic champion Julien Alfred, who clocked 10.74 seconds with a -0.2 m/s wind, while Sha’Carri Richardson took third in 10.76.

Women’s 100m Final

1. Melissa Jefferson-Wooden — 10.62

2. Julien Alfred — 10.74 (-0.2 m/s)

3. Sha’Carri Richardson — 10.76

The victory was especially significant given the quality of the opposition. Jefferson-Wooden held her nerve against Alfred and Richardson, two of the most accomplished sprinters of the current generation, to produce the fastest performance in the world this year when it mattered most.

Alfred once again demonstrated her consistency at the highest level by taking silver, while Richardson completed an all-star podium in a race that brought together three of the biggest names in women’s sprinting.

But beyond the time, the title and the celebration, one of the most touching moments came after the race when Jefferson-Wooden embraced her father, Melvin, in an emotional celebration.

Their moment carried a deeply personal meaning. When Melissa was just 17 years old, she donated her stem cells to help her father undergo a bone marrow transplant after he was diagnosed with myelodysplastic syndrome. Years later, the two shared an unforgettable embrace in Budapest after she had become the World Ultimate Champion.

For Jefferson-Wooden, however, the evening was about far more than a medal. It was the culmination of an extraordinary journey, now highlighted by a world-leading 10.62 seconds on one of the biggest stages in athletics.

With the Ultimate Championship title secured and her father by her side, Jefferson-Wooden leaves Budapest with more than being an ultimate champion. She leaves with momentum, confidence and a powerful statement of intent — turning a high-profile showdown into one of the defining sprint performances of her season.

Audrey Werro has added another major title to her extraordinary season, storming to victory in the women’s 800m at the inaugural World Athletics Ultimate Championships in Budapest.

The Swiss star delivered a commanding performance, taking control from the opening gun and refusing to surrender the lead as she powered through an absorbing battle against two of the biggest names in the event.

Werro stopped the clock at 1:55.88 to become the Ultimate Championships 800m champion, producing another statement performance on one of the sport’s newest and most prestigious stages.

Behind her, Great Britain’s Keely Hodgkinson fought her way to second in 1:56.26, while the Netherlands’ Femke Broeders-Bol completed the podium in 1:56.74.

The result once again brought together the same formidable trio that featured on the podium at the European Championships, but Werro again proved to be the athlete who could rise above the challenge when it mattered most.

Her Budapest triumph is the latest chapter in a season that has already included records, a successful Diamond League Trophy defence and European Championship gold. Now, she can add the Ultimate Championships crown to a growing list of accomplishments.

Werro’s consistency has been particularly impressive in an 800m event packed with elite talent. Rather than simply relying on a fast finish, the Swiss athlete showed her authority by taking the initiative from the beginning and maintaining enough strength and composure to hold off Hodgkinson and Broeders-Bol all the way to the line.

The victory also underlined the remarkable depth of the women’s 800m, with three athletes separated by less than a second at the finish. Hodgkinson’s 1:56.26 and Broeders-Bol’s 1:56.74 showed just how fiercely contested the race was, but Werro’s decision to dictate the pace ultimately gave her the decisive advantage.

For Werro, this was more than another medal. It was another opportunity to demonstrate that her rise is no passing moment. On a stage featuring established champions and elite rivals, she once again produced the performance required to claim the biggest prize.

For Hodgkinson, the silver medal adds another major podium finish, while Broeders-Bol once again demonstrated her ability to compete with the very best over two laps.

But the spotlight in Budapest belonged unmistakably to Werro.

With another championship crown secured, the Swiss star has strengthened her claim as the athlete setting the standard in women’s 800m running. This is Audrey Werro’s era — and the rest of the field is chasing.

Busang Collen Kebinatshipi has delivered another sensational performance, storming to victory in the men’s 400m at the inaugural World Athletics Ultimate Championship in Budapest.

The reigning world champion stopped the clock at an astonishing 43.39 seconds, smashing his own Botswana national record and moving to fifth on the world all-time list.

Kebinatshipi produced a commanding finish to pull away from his rivals and secure the Ultimate Championship title. American star Rai Benjamin finished second in 44.15, while Jereem Richards of Trinidad and Tobago completed the podium in 44.23.

 Men’s 400m

1. Busang Collen Kebinatshipi — 43.39 NR

2. Rai Benjamin — 44.15

3. Jereem Richards — 44.23

The performance is even more remarkable considering that Kebinatshipi had already rewritten the Botswana record just one week ago in Brussels, where he ran 43.40. In Budapest, he lowered that mark by another 0.01 seconds to establish a new national record of 43.39.

That improvement has also propelled the 22-year-old into rare territory. His latest time now ranks him fifth fastest in history over 400m, placing him among an extraordinary group of athletes who have broken the 43.40 barrier.

Kebinatshipi's victory also caps an extraordinary season for the Botswana star. After establishing himself as a global champion, he has continued to demonstrate that he belongs among the very best one-lap runners in the world.

And there is a major reward for his historic night in Budapest: Kebinatshipi walks away as the Ultimate Champion and $150,000 richer.

From another national record to a place among the five fastest 400m runners ever, Kebinatshipi has turned an already remarkable season into something truly special.

Botswana has its latest sprinting superstar — and Kebinatshipi is showing that his ceiling may be even higher than anyone imagined. 

Marileidy Paulino once again proved why she is the undisputed queen of the one-lap event, powering to victory in the women’s 400m at the inaugural World Athletics Ultimate Championship in Budapest.

The Dominican Republic superstar produced a sensational 49.07 seconds to claim gold, pulling decisively away in the final straight and holding off a fiercely competitive field to extend her remarkable unbeaten run.

Paulino delivered her trademark combination of controlled speed and devastating finishing strength. She remained firmly in contention through the opening stages before unleashing her decisive move down the home straight, where she quickly opened a gap on her closest challengers.

Norway’s Henriette Jæger mounted a strong challenge but could not match Paulino’s finishing speed, crossing the line second in an impressive 49.28. Jamaica’s Nickisha Pryce completed the podium after clocking 49.56, ensuring that three of the world’s leading 400m talents occupied the medals.

The result once again underlined Paulino’s extraordinary consistency at the highest level. She entered Budapest as the world leader after running 48.48 in Paris in June, a performance that also set a Diamond League record. She subsequently remained unbeaten throughout her Diamond League campaign, closing the circuit with a meeting-record 48.64 in Brussels.

Budapest has also become a special venue in Paulino’s career. Three years ago, at the same National Athletics Centre, she captured her first individual world title, marking the beginning of another dominant chapter in her career. She later added Olympic gold in Paris in 2024, further establishing herself among the defining 400m athletes of her generation.

The inaugural World Athletics Ultimate Championship has brought together the sport’s biggest stars in a new winner-takes-the-spotlight format, with Olympic and world champions, Diamond League winners and leading performers competing for ultimate honours.

For Paulino, the occasion once again ended with Ultimate Crown on her arms.

With 49.07 seconds, she did more than win another major 400m title. She delivered another statement of authority, powering through the final straight with the confidence and speed that have made her one of the most dominant figures in modern women’s athletics.

Marileidy Paulino remains unbeaten, remains relentless and, once again, remains the queen of the one lap.

Jakob Ingebrigtsen has made a major decision regarding the remainder of his World Athletics Ultimate Championship campaign, confirming that he will withdraw from the men’s 1500m in Budapest despite producing a sensational performance to win the 5,000m title.

The Norwegian superstar stormed to victory in the inaugural Ultimate Championship 5,000m on Friday night, clocking a season-best 12:59.24 and delivering a devastating finishing kick to defeat Olympic 5,000m champion Cole Hocker and American Parker Wolfe.

Ingebrigtsen’s final 100 metres was arguably the defining moment of the race. The Olympic champion produced a remarkable 12.60-second closing 100m, powering away from the field to secure the $150,000 winner’s prize and underline just how far his fitness has progressed since returning from Achilles surgery.

The victory was particularly significant after what has been an extremely difficult period for the 25-year-old. Earlier in the season, Ingebrigtsen faced serious uncertainty over whether he would even be able to compete at the highest level again. His return has gradually gathered momentum, and his performance in Budapest offered perhaps the clearest indication yet that the Norwegian is rediscovering his formidable racing ability.

But rather than risk pushing his recovering body further, Ingebrigtsen has now opted to step away from the 1500m.

The decision means the highly anticipated showdown with British rival Josh Kerr will not take place in Budapest after all. The two stars had been expected to renew one of the biggest rivalries in modern middle-distance running in the 1500m final.

Instead, Ingebrigtsen is looking beyond the immediate opportunity and towards the bigger picture.

“I’m thinking about 2027… Fitness cannot be faked,” the Norwegian said, signalling that protecting his long-term condition has become more important than chasing another major victory only days after his return to peak-level competition.

The decision comes just one week after an emotionally charged Diamond League Final in Brussels, where Ingebrigtsen finished fourth in the 1500m behind Australia’s Cameron Myers, Kenya’s Phanuel Kipkosgei Koech and American Ethan Strand.

After that race, Ingebrigtsen delivered a fiery assessment of his rivals and questioned the tactics surrounding the pacemaking, particularly involving Hocker. He later acknowledged that there had been “a little too much adrenaline and emotion” when microphones were placed in front of him immediately after the race.

Yet his latest decision shows that beneath the emotion and competitive intensity lies a longer-term strategy.

Ingebrigtsen has already demonstrated that he can compete at an elite level again. His 12:59.24 in Budapest was not simply a victory — it was a statement that the Norwegian remains capable of producing a world-class finish even after months of injury rehabilitation.

Now, however, he is choosing not to gamble with that progress.

For a runner who has spent much of the year fighting his way back from injury, another 1500m race could have offered enormous rewards but also carried unnecessary risk. By withdrawing, Ingebrigtsen is effectively prioritising longevity over one more opportunity for immediate glory.

His message is clear: the comeback is underway, but it will not be rushed.

The 5,000m victory has given Ingebrigtsen confidence, momentum and perhaps, most importantly, proof that his body can once again handle elite competition.

Now comes the harder part — knowing when to stop.

With 2027 already firmly in his sights, the Norwegian has chosen recovery over risk. And after everything he has endured, that could ultimately prove to be one of the most important decisions of his comeback.

Jakob Ingebrigtsen is not walking away from the sport. He is protecting his future in it.