Love it or hate it, off-season is an important part of any ultrarunner’s year. Sure, some genetically-blessed runners can train and race year-round, but most of us require an off-season of sorts. Time off of training isn’t just a period when you don’t race. Make the most of it by creating a thought-out timeframe that allows you to recover and reset, while having a little fun.
First, take time to review the past year of training and racing – the good, the bad and the ugly. Don’t simply equate great race results with a great year and disappointing race results with a poor year. Try to think of it more holistically – progression from the year prior, personal fulfillment and enjoyment of the training process. A few things to consider:
- Did you strike a good work/life/running balance?
- Did you manage to stay relatively injury-free?
- Did you enjoy your overall year of running, and did it leave you eager to do more?
- Did you achieve any or all of your running goals, both process and outcome-driven?
- Did your running year pan out the way you had thought it would a year ago?
Taking some time to reflect on your past year of running is important if you want to grow as a runner in the years to come, or simply to ensure that you continue to get the most from your running journey. Maybe this is a process you do on your own, or maybe it’s better to talk things through with a training partner or your significant other – someone who knows you well and can offer a different perspective. Once you’ve reviewed your past year, there are some basics to consider for your off-season.
Take a break! Very few people can train week-in, week-out for years on end, as most require periodic time off for both a mental and physical refresh. At a minimum, this should be one month, but don’t set a timeline – try to make this period relatively open-ended. This doesn’t have to be time off from running entirely, but try to ditch the training plan for a while. There should be a significant reduction in training volume, less structure and fewer runs. Run if, and when, you want, and don’t feel guilty if you don’t run much at all.
Maintain some base miles. This might seem contradictory to taking a break, and maintaining base miles is not suitable for everyone all the time, but if you’re used to running five days a week, you might aim to run twice a week. This adds a little structure to your off-season running and will make it easier to transition back to structured training when the time comes. However, if you need a total break, take it.
Deal with any nagging injuries. We’ve all been in that situation where we’ve had an injury, but not one so serious that it forces you to stop running or miss scheduled races. You might need to be careful on downhills to manage a cranky knee, but you can kind of work your way through it. Off-season is the time to take care of those niggles. Get a physical therapy appointment, do your rehab exercises and adjust activity as needed to allow long-term injuries to heal. Make it your goal to start your next season as injury-free as possible.
Cross-training and new activities. Sometimes off-season should mean much less activity overall – if you’re burned out and feel a lack of energy, step back from all physical activity until your energy levels return. In that situation, embrace having extra time to read, try your hand at an art project or get caught up on DIY projects. If you still feel healthy and are eager to stay active, try different activities like indoor climbing, spin classes or cross-country skiing. You might select some of these activities because they’ll be beneficial to your running, but make sure to choose others for pure enjoyment.
Strength work. I encourage all of my coaching clients to do strength work, but during race season, it can be a tricky balance and time crunch. Off-season is a perfect time to focus on strength – something that can help keep you injury-free and perform better as a runner the next season. Consider hiring a personal trainer or joining group classes.
Nutrition. There’s no time to re-write your race day fueling when a 50-miler is in one month, or adjust to a vegan diet in peak 100-mile training. Off-season is the time to try new things and take chances. Did you mess up a long run when those new gels didn’t settle in your stomach? Oh well, race day is still six months away. Did the new vegan recipe not quite meet your energy needs? It’s not a big deal when the next day doesn’t involve a key training session. You don’t need to overhaul your fueling and daily eating habits, but if you want to try new things, then off-season can be a great time to do so.
Most of all, make sure you have an off-season. Having a period of time each year when running isn’t the top priority will help you maintain a healthy, long-term relationship with the sport that you love.