Forced time off from running is not fun. One of the biggest mistakes runners make is only resting when their body rebels in the form of injury or illness. Instead, I recommend having planned periods of rest throughout the year to let your body reset and your mind recharge. Every 3-6 months, plan a goal race (or peak in training) that is followed by 2-4 weeks off from training. Everyone is different with how they handle training and resting, but to be honest, I literally go through running withdrawal during this time. Even though I dislike breaks, after 16 years of training hard and resting hard, I have learned some tricks that help me enjoy these important weeks of recovery.

Vacation!
If you’re like me, most of your traveling is for work or for racing. Planning a trip after your goal race or planned end-of-season gives you something to look forward to after all those months of training. When you don’t have to structure your vacation around getting in your run, there suddenly seems to be more hours in the day. This extra time (and extra energy) you have allows you to maximize your trip by staying up late, walking a million miles, and eating and drinking without fear of how your stomach will feel during your workout tomorrow.

Activities!
I look forward to my break, but after two days of no running, I feel bored and antsy. Exploring alternative forms of exercise such as hiking, spin classes, swimming, rock climbing, and ElliptiGO/elliptical, are some of my favorite activities. Finding non-running outlets for your energy can help you enjoy your time off too.

Socializing!
When I am training, my life is structured without much time (or energy) to socialize. While on a break, plan more social activities. Try a new restaurant, order a drink (or two) and dessert. Enjoy happy hours, dinner parties, ice cream socials. Spend time having fun, dressing up, and being merry. (*Safely and responsibly at this time)

How long do I need to rest?
There are several factors to consider when you plan a break to determine how long you should refrain from running:

1-The length of your previous training block. If you have been training for more than 4 months, it is smart to take at least 2 weeks to recover.

2-The length of your final race. If you ran a half marathon or shorter, 2 weeks is probably adequate, but if you ran a marathon, you may need to take up to 4 weeks off.

3-The physical state of your body. If you have any injuries, you may need even longer than 4 weeks to fully heal. Don’t rush back to training before your body is ready.

4-The psychological state of your mind. If you feel drained and mentally exhausted, wait to run again until you miss training and are ready to get back to the grind. Don’t rush the rest period and enjoy your complete recovery.

Regardless of how long you take off, it is important to ease back into running after taking a break. Start with a few weeks of light, easy miles as your body adapts back to the training routine. Within 2-4 weeks you will feel like yourself again and will be ready to chase your next goal with a newly energized mind and body!

“Get Running”

NSG