Embrace the Off-Season

23 October 2017, 18:34

Over the past week, I’ve raised the concept of an “off-season” with three separate running friends, so I’ve decided it’s probably a topic worth discussing a little bit here, especially since many of us will have just finished up our big Fall races and are entering into that familiar post-race comedown…

…And that’s completely natural! If you’ve cared enough about a race to train for it, devote weeks or months of your life to thinking about your training and strategy, and worrying over every little aspect of it, then it makes sense that after it’s finished and the high fades away, you’re left with a bit of a “well what now?” feeling.

So I’m going to first tell you that you need to rest and recover, both physically and mentally. The length of this period will vary based on the length of your race, your age, running experience, and general physiology. In general, after a marathon I’ll take a full month off training before I go back into any serious speedwork or long runs, but equally it may well be less or more for you depending on what your heart rate is telling you (you do keep an eye on your resting heart rate, right??). So take lots of rest days, slob around at the weekends, go for long brunches, and go to bed early to top up on sleep. Take the extra time to do some cross-training if you like – yoga, pilates, and swimming are all good pursuits that you’ve probably neglected while focused on your race, so go and get yourself reacquainted now that you have the time and you feel like it.

But the length of physical recovery may be faster or slower than your mental recovery – the time it takes for you to not only get excited about running again, but actually crave the structure that a training schedule brings. So for me, this means that I’ll step down to a slower group at Run dem Crew and other group runs, both to preserve my legs a bit but also to give back to others and enjoy the process of chatting without struggling for breath. It’s nice to mix with a different set of people, but also to help encourage others who can’t really keep up their side of the conversation without difficulty!

Doggy footprints in the park

But even on my solo runs, I’ll run fewer sessions in the off-season, and frankly, if I get up in the morning and don’t fancy going for a run, I don’t go. It doesn’t happen often, but there’s no point in trying to force the mojo when there’s not even an end goal, and it’s probably my body’s way of telling me I should focus on other things for a while. Even when I do head out for a run, I try not to be too prescriptive with myself on how far or at what pace I’ll run. I like to keep most of my runs at a low heart rate (Maffetone style!), but instead of having the stress of the watch beeping when I go a beat over 140, I instead go for a less precise “mouth closed” approach and choose routes that allow me to vary the length depending on how I feel.

So if you find yourself a bit lacking in running motivation after a big event, learn to embrace the off-season. It’s not smart or advisable to train hard all year long – I can’t think of a better way to encourage injury and burnout. Having these periods of downtime are what allow us to train to our peak during the training phases, and you need both to become a well-balanced runner and person.

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