LISTEN TO EPISODE 66 HERE: https://podcasts.apple.com/us/podcast/66-cutback-weeks-are-you-missing-a-critical-part-of-training/id1446735036
Down Week: If you haven’t had one in awhile you should take one We are amidst peak training for fall races. We don’t want to be feeling completely exhausted from our training just yet because the taper can still be a few weeks away for many of us. It is really hard for athletes to take an extra day off or do a cut back week during training because they are worried it might negatively impact their training. We are taking a dive into the benefits of taking time off even during the marathon training cycle.
Do you think running every day is good?
How do you know when it becomes too much How long do you think an athlete can go before seeing their running have very negative impacts from not resting enough?
What is a ‘cut back week’ & why is it important?
Should you run long every weekend?
Do you think most people do cut back weeks? Why not?
What if you feel good?
Do you still have to do a cutback week?
Is it important to rest before you feel like you have to?
How does human physiology work when it comes to recovery?
What is the benefit of a rest day over running easy?
Should you cross training or strength train on your rest days?
When should you take your weekly rest days?
What if you are scared to take a rest day or are on a run streak?
How long will it take to lose your fitness?
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👉What are cutback weeks❓A 20-30% reduction in mileage every 2-4 weeks. It should include no long runs over 90 minutes and some strides/shorter workouts
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🔥STRESS + REST = GROWTH: Your training can only be as robust as your rest is! Without rest, you cannot improve. On every single run you go on, microtears occur in your muscles which creates an inflammatory response. This inflammation requires your immune system to repair the damage done. Doing too much without recovery takes a big toll on your immune system! Overworking your body can lead to stagnation and even decreases in performance
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🔥INJURY PREVENTION: Many running-related injuries are due to overuse, or under-recovery. Rest days and cutback weeks allows your bones, connective tissue, muscles, and nerves to repair
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🔥BURNOUT PREVENTION: Recharge during your cutback weeks! You don’t want running to feel like a chore. Cutback weeks help you stay out of those ruts
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🔥SCHEDULE THEM STRATEGICALLY: Have a busier than usual week coming up? Is it the week before your period and you generally feel pretty crappy that week? Get strategic about your cutback weeks!
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🔥TAKE THEM BEFORE YOU FEEL LIKE YOU NEED THEM: You should not reach your cutback week feeling super fatigued. You should feel like you COULD run normal mileage if you had to. If you are feeling super fatigued, it means you are already in that overtraining/burnout hole. You probably need to take them more often than you think you do!
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