Published: June 27, 2017
To become a better runner, you have to run. But, you also have to rest.
I know how easy it is to get caught up in the love of exercise, enjoying that run and maybe adding a second one later that day, or running further than you originally planned because you’re just feeling so darn good. And that push is an amazing part of training, attempting to do more than ever before. But it must be balanced with proper rest. And that is where an “off” week comes in.
The off week is strangely taboo among runners. It’s almost seen as a weakness to take time off, but the contrary is true! Taking a week off can be an amazing benefit to your running and fitness, as it allows your body enough time to truly rest and recover. You know, when you’re training for a race and running day in and day out, how tiring that can be on your body. Of course, you’re supplementing with a solid stretching and cross-training regimen (you better be), but it’s just a fact that our bodies require time to recover.
How to schedule an off week
First things first, an off week does not mean that you do absolutely nothing for a week straight, lounging around on your couch and eating multiple packets of coconut butter while moaning about working out (what? I’ve never done that…). An off week still includes some activity, just at lesser intensity and amounts than you might be used to. For example, instead of running at a high mileage every day, you’ll be doing some power yoga and running mile repeats maybe twice a week. The main goal here is to just take it easy, enjoy some downtime, and allow your body to recover.
Scheduling an off week can happen very naturally in your training. For example, after a big race. This is a great time to schedule an off week, as you’ve been training pretty intensely for this goal race. Other times include when you’re going on vacation, when you know you’re going to be staying late at work because it’s the busy season and your time is limited, or around the holidays.
Many people suggest taking even longer than a week, stretching the down time out to 10 days, 2 weeks, or even 4 weeks. Remember, you’ll still be working out during this time, so don’t panic about becoming a shapeless, unfit blob in a matter of weeks. All you’re doing is taking your running intensity down a notch- instead of running 5-6 times a week, run 2-3 times a week at shorter distances or slower paces. Cross train and stretch on the other days.
During your off week, take time to do all of the things that you normally don’t have time to do. Go shopping with your mom, take the kids out for breakfast, or finally start writing in your journal like you said you wanted to. When it’s time to start amping up the running again, gradually increase your mileage and ease back into it. You’ll return to your sport feeling refreshed and rejuvenated, and you’ll be a better runner for it.
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