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how long should you take off after a marathon

Why You Need a Running Off Season (and the mistakes I made)

how long should you take off after a marathon

As runners, we’ve heard the term “off season” but do we really know why we need it and how long this nebulous off season should be? I’ve been thinking about this a lot as I am in my own personal off season. I’m not training for anything right now. I had a baby, came back and trained for the New York Marathon for four months, took about a month away from serious training and then jumped right into a really, really demanding training schedule for the Mountains 2 Beach Marathon. Not only was this training cycle demanding on my body, but it was also demanding on my mind and on my family, as they, too, made sacrifices so that I could show up to race day at what I believed was my peak fitness.

What is an Off Season? 

An off season is a period of complete rest and time away from your sport, typically following a demanding training and racing cycle. An off season is the perfect time to go on vacation, catch up on projects or errands that you have been putting off, spend more time with family and friends, stop worrying about your diet (and even gain a few pounds), and get more sleep. There is absolutely no structure to your workouts during an off season and may even include period of absolutely no working out at all.

Who Should Take an Off Season?

All elite athletes take time off between racing and competing. If they didn’t, they’d get injured. You simply can’t be in peak form at all times and in order to achieve your highest level of fitness, you require rest. This means rest throughout the week (in the form of rest or cross training) AND throughout your season.

Professional runners typically have at least one off-season per year. DeeDee Trotter (2012 Olympic 400m Bronze Medalist and 4 x 400m Gold Medalist) takes six to eight weeks completely off (source). Lauren Fleshman advises on her blog “Ask Lauren Fleshman” that EVERYONE, elite or not, take an off season. She writes, “Structure your break around what you think you need. Will you get out of shape? Yep. Will you gain a few pounds? Probably. But you will replenish those deep stores of vitamins and minerals, your structures will rebuild, and your hormones will find their equilibrium.” Dr. Doug Graham, who coaches elite track and field athletes and who founded FoodnSport (source), echoes this advice: “If you train year-round in your sport, you don’t do as well as if you take two to six weeks off.”

While you may pride yourself in doing a 365 day “run streak,” from my research, most professional runners take at least 1-2 weeks COMPLETELY away from running per year. NO running. Not easy runs. Nothing. None! We tend to think that we have to constantly be pushing ourselves farther or at the very least “maintaining” our fitness, but the truth is, we get stronger in the long run if we take an off season. 

What Happens to Your Body During an Off Season

Let’s get the bad news out of the way. You will lose some fitness at first. Your 5K time can get up to a minute slower with just 3 weeks away from running! V02 Max decreases within 1 week away.

However, some good things happen:

  1. Your muscles, tendons and bones get some time to heal. Your body repairs those nicks and dents that have occurred during months of hard training, which safeguards you against major injuries.
  2. You’ll restore your enthusiasm for running and increase your desire to train (risk mental burnout without an off season).
  3. Your endocrine system will get the break it needs. This system supplies all the necessary hormones for training and repair.

The lesson here is simple: Don’t let the fear of short-term performance losses hinder your long term performance gains!

My Off-Season Mistakes

Well, after doing this research, I realized I didn’t QUITE do my off season well. I returned to running a little too soon (I ran 8 miles on the Saturday one week after the race because I was lured to my group run with the promise of a post run potluck). I also did a group speed workout 1.5 weeks after the race. I didn’t take enough time completely off of running. Since the race, 7 weeks ago, I have done only 3 speed workouts, but I also raced (and PRed – woohoo!) at 10K. I probably should have taken at least three weeks completely away from speed work and then returned with very short intervals only.

The mistake I made was assuming that training would make me stronger, rather than recognizing that rest was what I needed to get stronger in the long run. I was afraid of losing all the fitness I gained while training for the marathon.

Despite my physical missteps, mentally the last 7 weeks have been a great off-season for me. I have been able to re-charge, reflect on my race, and move forward. I also achieved the off-season standard of weight gain and have added 5 pounds to my frame thanks to plenty of parties, two vacations and quite a bit of social drinking. Totally fine and ask expected! I started a new workout program yesterday that I’m really excited about which will keep me motivated to get stronger as I get ready to start training for a fall half marathon.

Starting yesterday, I’m committing to four runs per week, including a long run of at least 10 miles. Running is all about cycles and I’m ready to start a whole new cycle again!

What do you usually do during the off season? Do you ever intentionally take a full week or two off of running? 

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July 18, 2017 By fitnessfatale 18 Comments

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Reader Interactions

Comments

  1. Denise

    July 19, 2017 at 2:21 am

    I sometimes take a week off running after a half, but usually it’s just a few days before I’m running again. I currently am taking a break from halfs after running the Napa to Sonoma wine country half marathon. I’m thinking of focusing on 10k’s and trail runs for a while. We’ll see what happens. 🙂

    Reply
    • fitnessfatale

      July 19, 2017 at 3:41 am

      I’m interested in going after some shorter distances and trail runs myself! And yes, I usually just take a few days off too.

      Reply
  2. Ava

    July 19, 2017 at 3:35 am

    I take 2 weeks off after marathons/anything longer than a marathon, but haven’t done a proper “off season” in the past few years (other than time off due to injury) — I understand the value of them in theory, but it’s hard in practice!

    Reply
    • fitnessfatale

      July 19, 2017 at 3:40 am

      So true, we all know we should do it but way easier said than done!!

      Reply
  3. Kim G

    July 19, 2017 at 10:51 pm

    I’m so looking forward to my off season this winter after my marathons!

    Reply
  4. Rachel

    July 19, 2017 at 11:01 pm

    I’m a big fan of my off season. It feels like I haven’t had one in ages… which is true. Looking forward to the fall!

    Reply
  5. Toni

    July 20, 2017 at 1:28 am

    I will have an off season next MArch. I do think it is a great way to recover and replenish not matter how hard it is to actually do.

    Reply
  6. Kimberly Hatting

    July 20, 2017 at 2:46 am

    I love this post!!!!! I am always encouraging runners to take an off-season. My off-season is typically during December and January (I’m in Iowa, and those are the start of the cold weather). I have done the Runner’s World holiday streak…where you run 1-mile every day from Thanksgiving to New Years Day, and most of those runs are kept to just 1-mile ., so my off-season truly is pretty low key. That said, this summer I’m in a forced off-season due to a recent unexpected surgery. As much as I miss my summer running, I’m looking forward to coming back even stronger for the break in action.

    Reply
    • fitnessfatale

      July 21, 2017 at 4:32 am

      Sorry to hear about the surgery but sounds like you have a great attitude. I’m sure you’re going to have a great comeback!

      Reply
  7. Wendy@Taking the Long Way Home

    July 20, 2017 at 12:29 pm

    Absolutely yes! I don’t completely take time off because as an “older” runner (and now with RA), I need to keep my mobility. I do cut back when I’m not training for anything. Like right now. It’s kind of fun to “just run”.

    Reply
  8. Elizabeth Day

    July 20, 2017 at 2:20 pm

    Wow! Thank you so much for posting this. I have to say I’ve been quite lost when it comes to an off season. I seem to get down on myself too when my body has finally had enough tho my goal was to stay consistent with my training and mileage, I have certainly reached that until about a month ago. I’ve been at it hard since January 1 with 3 training plans. 2 of which were 30 days long to build a strength, mobility, and running base and the recent one a half marathon plan that also includes those 3 key things but, after 6 weeks I was starting to feel burnt out. I took a week off that soon turned into 2 weeks and now I haven’t ran or did much but swim in 3 weeks. I was forced to listen to my body and it was nice not stressing about getting my workout/run in and just being mom and a wife again. I am rested and now am ready to get back into training ing for a fall marathon. I really appreciate you sharing your research. It makes me feel much better to know that I really do NEED to take that time off.

    Reply
    • fitnessfatale

      July 21, 2017 at 4:32 am

      Yes! You’re welcome! Glad to help. Rest is super important and like you said, helps you get back to putting some focus on other things too.

      Reply
  9. Kathryn @ Dancing to Running

    July 20, 2017 at 6:13 pm

    I always try to take it easy the week after a major race, both mentally and physically. Training and racing is quite demanding, and we all need, and deserve, a break after crossing the finish line. I rarely cut out physical activity altogether when I’m not in training, but I definitely take it much easier than I do when I am in training mode.

    Reply
    • fitnessfatale

      July 21, 2017 at 4:31 am

      Smart move for sure!

      Reply
  10. The Accidental Marathoner

    July 20, 2017 at 6:49 pm

    I definitely believe in the off season! Living in Chicago makes it easy…I love taking the ice cold winter months off of any serious running!

    Reply
    • fitnessfatale

      July 21, 2017 at 4:31 am

      Makes a lot of sense!! Last year my off season was over Christmas holidays and it was a good time to do it! In the past I’ve trained for marathons over the holidays which is sometimes tough with all the parties and family stuff!

      Reply
  11. Jesica @rUnladylike

    July 25, 2017 at 9:40 am

    I love this! Great article and thanks for all the research! I agree that a break is key for runners. As great as it is to train for a big goal race, it can be equally as energizing to step back and just enjoy the ride without structure. So glad you’ve found a good balance these last seven weeks and are recharged to start again! xo

    Reply
  12. Asia

    July 25, 2017 at 12:53 pm

    Cheers to short 3 mile runs! ?

    Reply

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