Off-season training: How to run now for future race success
Whether you ticked off a goal race this autumn following a big bank of training, or adhered to high-mileage weeks to maintain fitness, you may feel like taking a small step back from running – especially now that the temperature is dropping and the days are getting darker.
The good news is that taking a bit of downtime could be the best thing you can do to keep your running game strong. ‘If you operate at full capacity year-round, you’ll eventually reach burnout because your body will never have the proper time to recover and restore,’ says Meg Takacs, a running coach and founder of Movement & Miles. This burnout can manifest itself as anything from sluggish runs that feel harder than they should, to illness or even an overuse injury.
‘Maintaining peak, race-ready fitness all year long isn’t possible,’ continues Takacs. ‘The body needs time to de-train in order to optimise performance during active training cycles. It’s the same idea as having a rest day after a long run – to fully benefit from future workouts, your body needs a period of recovery in between.’
That’s where the off-season comes in. While it may sound like something reserved for the elites, all runners – regardless of speed and ability – can benefit from backing off from the sport every once in a while. In fact, going through an off-season can help you to prepare for your best running to date, so read on for more advice on how to nail your running downtime.
What exactly is an off-season?
An off-season is the period after a structured training cycle or race – and it’s applicable to runners of all levels. ‘It’s a time of de-training, meaning that there’s no structured running mileage, goal or progression in training – only maintenance,’ says Takacs.
If you just want to stay in shape during an off-season, you could, for example, spend a month or two running or doing other activities only when you feel like it. For those workouts, Takacs recommends sticking to a zone 2 effort, or an effort of around 4 to 5 on the rate of perceived exertion (RPE) scale of 1 to 10, with 10 equating to an all-out effort.
If you’re taking a little time off but trying to stay fit for a spring race next year, Takacs suggests maintaining your base but trimming it by at least 25% until you need to start the actual training plan for that event. ‘Consistency is most important when it comes to maintaining a base, and you can do that through cycling or by doing other cardio-based activities that are metabolic but low impact,’ she explains.
What are the benefits of taking an off-season?
The first benefit of cutting back is pretty obvious – it gives your body a break. As Dave Berdan, a coach with Run Doyen, notes, that’s crucial for avoiding fatigue and overuse injuries. ‘I’ve seen many runners over the years get injured, myself included, because they didn’t take the time to let their body recover and heal after a long season,’ he says.
Even if you feel alright, there may be underlying stressors in your body that you shouldn’t ignore, warns Berdan. ‘There’s a level of accumulated fatigue that you need to spend time recovering from, as well a number of physiological processes in the body that you might not be able to see or feel,’ he adds. ‘Over time, those can lead to fatigue, injury or drops in performance if not given time to recuperate.’
For example, your immune system may be suppressed from the stress of training. while your hormones may also be out of kilter, which can set you up for injury. ‘Hard training and racing raises cortisol and lowers testosterone,’ explains Berdan. ‘Chronic high cortisol can lead to muscle breakdown and lower insulin sensitivity, while low testosterone will also limit muscle recovery.’
In addition, an off-season can help you to recover and bounce back from the mental strain of training. This can come from cutting back on your workouts or the number of days that you spend running, even for just a short period. ‘It might not sound like much, but runners often feel refreshed with as little as a few days off – and research has shown that you don’t really lose much fitness at all after just five days of no training,’ says Berdan.
How long should an off-season running plan last?
The length of your off-season can vary widely, depending on your goals and how you feel. If you run to stay in shape, you can step back almost entirely for the winter and turn to other forms of cardio if that’s your preference. If you race often, you may want to take a shorter break.
To determine how long you should dial back from running, you should also consider how many miles you racked up during your recent training cycle, and at what intensity. ‘Training for and racing a marathon is obviously much harder on the body than running a 5K, for example, and leads to considerably more accumulated fatigue,’ says Berdan.
It’s worth remembering that marathon recovery looks different for everyone and, unfortunately, there is hard-and-fast rule on when to resume running after a 26.2-mile effort. However, Berdan recommends doing a couple of recovery runs the week immediately after a marathon, followed by at least one week off, involving no running at all. Even some professional runners, he says, take a full month off after a tough training cycle, so feel free to spend more time away from running if it feels right for your body.
If your autumn races were shorter and more like 5Ks, then you don’t necessarily need to take time away from running – instead, during your recovery phase, you can dial back your runs to easy jogs. That way, you can give your body a break while boosting your mental recovery, too.
What workouts should you focus during an off-season?
Feel free to run outdoors – or head to the treadmill – for some workouts. But, keep in mind that cross-training is also an ideal way to stay in shape and challenge your body in ways that you might not have experienced while gearing up for a race. Why not hit the swimming pool or stationary bike, take more Pilates classes or pick up a team sport?
Whatever you do, make sure that strength training is part of the equation. ‘The off-season is a great time to focus on weaknesses or areas that might have been bothering you leading up to your peak race,’ says Berdan. As such, aim to do a couple strength workouts a week to assist in keeping your joints and tendons strong and prevent muscular imbalances that could hamper your performance when your running training ramps back up.
Takacs also suggests prioritising mobility work and getting good, restorative sleep. To enhance your sleep quality and set good sleep habits during this period, take steps like limiting your caffeine intake and avoiding screens for an hour before bed.
Before taking some time away from running, you should, in addition, think about how you intend to return to running after the hiatus. ‘It’s important when returning to running to build back up over those first few weeks and not jump right into the same amount of training you were doing right before the time off,’ notes Berdan. A gradual return to your regular routine will help you to reap those off-season rewards.
The key with all of this is to focus less on hitting specific workouts and more on doing what feels good for your body and what you find enjoyable. In other words, feel free to mix things up to stay motivated and consistent.
The off-season running plan
Want to wind down from running for a while but unsure where to start? Take inspiration from the following plan to maintain your fitness during an off-season – whether that’s after a big race, or during the cold months of winter – without overdoing it.
Monday
30-40-minute run (easy effort)
Tuesday
40-50 minutes of strength training
Wednesday
Rest
Thursday
40-50-minute run (average effort – a little more concerted than your easy pace)
Friday
Rest
Saturday
40 minutes of cross-training (such as strength training, mobility work, cycling or a group exercise class)
Sunday
40-60-minute run (easy effort)
You Might Also Like
