Optimize your Offseason

1- REST

After a huge training cycle, regardless of how you are feeling, it is important to take time off & allow your body to rest. Rest is critical for recovery not only from the race itself but from the weeks & months of hard effort training.  Sometimes athletes bounce back into things too quickly because they feel good or because the race didn’t go as planned. This often feels okay in the moment, but it can backfire in the upcoming months. We know it is hard to rest and take time off, but it is critical.

Elite marathoners  take a FULL MONTH OFF after a marathon regardless of race result. It is important to take these breaks to heal both mentally & physically. Absence makes the heart grow founder is true in distance running.

Regardless of how you feel mentally, physically or emotionally the week or 2 after the race, it is important to rest!!

 

2- PLAN AHEAD

The marathon & half marathons distances can take weeks to recover from. We want to make sure that we allow both enough time for recovery AND building back for our next race. Most marathon and half marathon training cycles take between 4-6 months. We want to give your body at least 1 month of rest between training cycles. This would leave a time frame for your next goal race to be 5-7 months out at the EARLIEST!

If you have done the same distance race back-to-back-to-back-to-back multiple seasons in a row, it might be nice to consider a break from that distance for an additional 4-6 months to focus on another event.

Remember: You cannot continue to capitalize on previous training cycles and continue to see improvement. period. 

 

3- BUILDING YOUR FOUNDATATION

CHECK YOUR MENTAL GAME! Where are you at? What are areas you can improve on in the upcoming year? What were things that got you down during your last training cycle? How can we work during the off season to make things your strong points!

Sometimes in the middle of our training cycles our good habits can start to break and we forget some of the most important foundational part of running

  • keeping easy days easy
  • strength training
  • proper nutrition
  • PT (physical therapy) if needed for areas of weaknesses that flared up
  • Yoga/stretching/mobility
  • sleep routine

Setting yourself up for success by focusing on the little things can go a long way

4- BUILD YOUR GAME PLAN

RESULTS TAKE TIME! Try to enjoy the journey. Falling in love with the little things along the way. If you are looking for a quick fix or the ways to get faster NOW, we might suggest another sport 😉 Distance running takes time!

Find a training plan, coach or develop your own plan and stick with it! It is important to trust the process and find something that is going to challenge you to take your training to the next level

What sort of comeback stories do you have? We would love to hear from you! For more questions you can e-mail irun4prs@gmail.com

 

Published by

run4prs

I am 23 years old. Wife & dog-mom. I started running when I was 19, and it has slowly taken over my life. I spend 40 hours a week working as an office assistant, so running is a good outlet. I have ran 10 marathons/ultras with a 3:19 PR.

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