Coaches David Roche, Ian Sharman, Krissy Moehl, and Shawn Bearden discuss the benefits of taking an off-season in running. They explore the importance of recovery for mental and physical health, incorporating cross-training exercises, and the potential benefits of foam rolling, massage, and yoga. They also discuss the impact of the placebo effect on athletes' performance and the significance of an off-season for longevity and overall health in the sport.
Taking an off-season allows for mental and physical recovery, prevents burnout and injuries, and fits well with the winter holidays.
Strategic breaks throughout the year can provide mental and physical regeneration, reduce burnout, and maintain consistency.
The off season is an opportunity to focus on speed and strength development, gradually building up speed training and incorporating multi-directional movements and resistance training for improved running performance.
Deep dives
The Debate on Off-Season for Runners
There is a debate on whether most runners should take off seasons from running. Some argue that taking an off season allows for mental and physical recovery, helps prevent burnout and injuries, and fits well with the winter holidays. It is recommended to take a break of two to three weeks, where running is reduced to recovery runs and runs without any specific plan. The off season can vary based on the individual and their racing schedule. However, it is important to note that an off season doesn't mean complete inactivity, but rather a period of reduced intensity and duration of training.
Different Perspectives on the Off Season
There are different opinions on the value and definition of an off season. Some argue that even when not running as frequently, they still consider themselves runners and prefer to take strategic breaks instead of a full off season. These breaks allow for mental and physical regeneration, reduce burnout, and provide a break from training reports. The interpretation of "off season" can vary among athletes, depending on their personal experiences and views. The key is to incorporate breaks strategically throughout the year, after races or during quieter periods, to maintain consistency and prevent overtraining.
Using the Off Season for Speed and Strength
The off season can be a great time to focus on speed and strength development, especially during winter when certain training conditions are more conducive to speed work. Incorporating speed workouts during this time can set a strong foundation for the upcoming race season. It is important to gradually build up speed training after recovery and incorporate multi-directional movements and resistance training to improve running economy, strength, and durability. Yoga can also be beneficial for flexibility and overall mental and physical health during the off season. However, it's important not to overstretch and maintain a balance of flexibility and rigidity for optimal running performance.
Off Season Planning
During the off season, it is important for athletes to consider their long-term goals and what type of runner they want to be. Rather than solely focusing on training for specific races, the off season provides an opportunity to work on different themes within training, such as speed, endurance, and economy. The focus should be on building towards the desired long-term goals and the type of racing the athlete wants to specialize in. The off season is a time to remove distractions of races and concentrate on training that aligns with the individual's vision of being the athlete they aspire to be.
Cross-Training and Recovery
Cross-training and recovery play significant roles during the off season. Athletes can incorporate cross-training methods that mimic running movements and engage muscle groups in a similar way. This can include activities like elliptical training, swimming, or treadmill uphill running. Introducing a new aerobic cross-training option during the off season can be particularly beneficial, allowing athletes to develop proficiency in a different form of aerobic strain that can enhance their overall performance. Additionally, self-awareness and body maintenance, such as foam rolling and massage, can contribute to injury prevention and help athletes stay in tune with their bodies throughout their training journeys.
If you’re looking for a coach, or just have questions, you can reach David Roche at SWAPrunning.com Ian Sharman at sharmanultra.com Krissy Moehl at krissymoehl.com Shawn Bearden at ScienceOfUltra.com (shawn@scienceofultra.com)
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