s3/e41 Off-Seasons: How Taking Time Off Will Make You Better with Coach Toni Kengor
Nov 2, 2023
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Coach Toni Kengor, co-founder of Relentless Runners, talks about the importance of off-seasons for runners and how it can make them better. They discuss when and why to take time off, handling anxiety around running less, training adaptation, and being a runner and more. They emphasize the power of recovery and rest, the benefits of running at a comfortable pace, and taking time off to perform well in races. They also touch upon the concept of not needing to race every single race and enjoying participation as part of training.
Taking an off-season is crucial for runners to facilitate recovery and avoid burnout.
Understanding the concept of supercompensation helps runners see the benefits of taking an off-season.
Strategic planning of the off-season is important to maintain a balanced approach to running and prevent burnout.
Deep dives
The Importance of an Off-Season
Taking an off-season is crucial for runners to facilitate recovery and give their bodies time to heal and adapt. The length of the off-season will vary depending on factors such as the length and intensity of the race, any injuries or niggles experienced during training or on race day, and individual preferences. Generally, an off-season can range from two to six weeks, with longer periods of rest recommended for endurance athletes like Ironman triathletes or ultra runners. During the off-season, it's important to prioritize rest and reduced activity, gradually reintroducing running and other training modalities to avoid burnout.
Reaping the Benefits of Supercompensation
The concept of supercompensation is crucial to understand the benefits of taking an off-season. Supercompensation refers to the body's ability to adapt and become stronger after a period of rest and recovery. By strategically incorporating an off-season into training, runners allow their bodies to recover and rebuild, setting the foundation for future progress and performance gains. Neglecting to prioritize recovery and off-season can lead to performance plateaus, diminished returns, and increased risk of injuries.
Tailoring the Off-Season to Individual Needs
The length and intensity of the off-season should be tailored to an individual's unique circumstances and training history. Factors such as the distance and intensity of the race, overall training load, physical and mental fatigue, and any specific recovery needs should be considered when determining the length of the off-season. Consulting with a coach or mentor can provide guidance and support in designing an off-season plan that optimizes rest, recovery, and prepares the body for future training cycles.
Strategic Planning and Balance
Being strategic in planning the off-season is important to maintain a balanced approach to running and prevent burnout. By strategically scheduling rest periods and aligning them with goal races or training cycles, runners can optimize their training, prioritize recovery, and improve overall performance. Balancing the excitement of race participation with allowing sufficient time for recovery helps maintain consistency and progress in training, while also ensuring long-term sustainable growth in the sport.
The Importance of Strategically Choosing Races
Choosing races strategically is crucial to ensure long-term success and prevent burnout. It's not necessary to race every single event you sign up for. For example, the New York Road Runners nine plus one program allows runners in the NYC area to gain guaranteed entry to the New York City Marathon by participating in nine additional races and volunteering for one. This program gives runners the flexibility to participate in various races as part of their training without the pressure to race and perform at peak level in each event. Taking the time to prioritize and strategically select races is key to achieving specific goals and avoiding excessive physical and mental stress.
The Importance of an Off-Season and Delayed Gratification
Having an off-season and practicing delayed gratification are vital for long-term running success and enjoyment. During the off-season, athletes should focus on recovery, exploring other hobbies, and taking a break from intense training. It's important not to rush into the next race or training cycle immediately after a big event. Taking time to reflect, assess goals, and regain mental and physical balance can provide clarity on future race choices and personal desires. It's essential to prioritize other aspects of life and focus on other activities that bring joy. By delaying gratification, runners can avoid burnout and maintain their love for running over the long term.
How can taking time OFF make you a better, faster, more resilient runner? Coach Toni Kengor, co-founder of Relentless Runners, joins the show to talk ALL THINGS OFF-SEASON!
-Why you need them
-WHEN to take them
-What an off-season is (& is not)
-How to handle feelings of anxiety around "running less"
-The basics of training adaptation and supercompensation
-How to be a runner AND a _______
-"But what if I take a week off and then just never run again?"
-And more!
Toni Kengor is a coach and co-founder of Relentless Runners. She believes that we’re all capable of more than we realize in running and in life. Follow her on Instagram @tonikengor and @relentlessrunners
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