What To Do During the Off-Season
Have you ever eased back on your running? I’m not talking about that week you took off for the knee pain that stopped your running or the week you took off after the marathon. I am talking about deliberate rest that is built into your training schedule that is anywhere from two to four weeks in duration. A time when you rest a little more and run a little less.
For a lot of runners the thought of taking a break is paralyzing.
What if I lose fitness?
What if I gain weight?
What if I get slow?
Try taking your running to new terrain in the off-season. Picture Credit: Raya on Assignment
Why You Should Take an Off Season
Deliberate time off from running is a great way to give your body and mind a break and in the long run, it can actually set you up for better performances down the road. The best time for an off-season really depends on your goal races, but it’s best to add a few down weeks between big training cycles and for many runners that’s during the winter months when the days are short and the temps are cold.
An off season is the perfect opportunity to get strong, allow chronic tightness or nagging injuries to subside and heal, and to get out and try something new.
What to Do Instead of Running
Strength Train
Just because you’re taking a break from running doesn’t mean you have to cease all activity. Spend the time you would normally be running, hitting the weights at the gym or at home. Focus on moves that increase power, like deadlifts and squats. In addition, work on balance and stability with single leg and lateral movements.
Here’s a great total body workout that will build strength and stability:
Try Something New
The off-season is the perfect opportunity to try new activities. Take a new class, go for a hike, get out on the bike, try cross country skiing or simply going for a walk is a great way to move, breath and spend in thought. Find a way to get outside and move your body in a new way.
Snowshoe Running is a great way to try a new activity and enjoy the winter months. Find everything you need to know about snowshoe running and racing HERE. Picture Credit: Raya on Assignment
New Terrain
As you re-introduce running in the later stages of your off-season consider getting out on softer terrain. Hit the trails or try snowshoe running for a new experience. Changing the terrain you’re running on will give you a bit of a break from the monotony and the impact of road running and help put your newly improved strength and stability to the test.
Happy off Season!
-Sarah
Check out my list of essential winter running gear
Snowshoe Gear Checklist
All You Need to Start Snowshoe Running