Running News Daily

Three ways to turn your off-season into a running game changer

While there may be less races close to home during the winter months, for runners, there never truly has to be an off-season–and it can be tempting to find races to jump into year-round to keep your motivation high. Even if you’re feeling great after summer training and racing, taking some time off and recharging in the winter months can lead to big payoffs when the days are warm again. Here’s how to turn your off-season into a running game-changer.

Take real time off from running

Pro ultrarunner Keely Henninger recently wrote about the importance of her off-season. “A solid off-season should be a set amount of time without running, followed by a time of unstructured easy training to work on weaknesses, develop strength, and regain motivation and fitness.

Recreational runners often race upwards of five to ten times a year, whereas professional marathoners may race their premiere distance only twice. There’s a reason they are pros–they’ve learned how to optimize their training and recovery time for maximum gain. Henninger says she takes at least two weeks off, and more if she feels she needs it.

Focus on your weaknesses (embrace the workouts you like the least)

In her book Skyrunner, pro ultrarunner and ski mountaineer Emelie Forsberg (also known for being ultrarunning GOAT Kilian Jornet‘s partner) writes about how she uses contrasts in her training. “Since I have a talent for ultradistances, I put extra effort into shorter training sessions and shorter intervals,” she says. She suggests keeping it simple: running hard 1K repeats if you love going long and slow, or finding a track to run on if you favour the trails.

Your brain (and body) may rebel initially, but tapping into a new-to-you training effect will make you faster and more robust. You may be surprised by how much you learn to enjoy what you used to avoid. Stepping out of your comfort zone is also great mental training for the endless array of issues that can crop up during a race.

Stop worrying that you’ll lose your fitness: incorporate other sports and try new things

Forsberg writes, “even though I love what I do, it’s important to have other things in life, other interests.” As a runner, you may feel like running is such a part of your identity that you cannot imagine your life without it. Taking the time to tackle other physical and mental challenges during the off-season is an excellent way to diversify your physical strength (you’ll tap into muscles regular running doesn’t) and power up your brain, while giving yourself a mental break from the demands of racing goals.

Try cross-country skiing, going for a swim, or dropping into a spin class. If those things aren’t accessible or budget-friendly, diversifying can be as simple as heading out for a walk in a new-to-you area or going tobogganing with friends. Dig out some board games, dive into a new book, or try a crossword puzzle to get your brain firing–science says that learning new things is a great way to expand your brain and skill set at any age.