Most runners don’t like the idea of taking a break from running. Unfortunately, often times the reason we are taking a break is because of an injury. However, there are many other reasons to take a break. By listening to our bodies and taking breaks when necessary, we are less likely to experience injury or burnout and will be more likely to make progress with our running!
8 Reasons You Should Take a Break From Running
1. Take a break if you are injured
Unfortunately, runners often experience injuries that lead to time off from running. However, the sooner you stop running, the quicker your injury will heal! (usually) Rather than run through pain, back off and spend some time cross-training. A few days off running is better than a few weeks- or months- off (as I’ve learned from the past!)
2. Take a break from running if you are sick
Do you run when you’re sick? Some illnesses like a cold can be run through, but others require some time off. I’m at a point where I rest if I am not feeling well. I need to save my energy to chase after my kids!
3. Make sure to give yourself time to recover after a race
After a hard race it’s a good idea to take at least a few days off of running! Even if you have another race coming up, you won’t lose your fitness. It’s better to be recovered than to risk overtraining.
4. Take a break during an off-season a few times a year
Once or twice a year it can be helpful to plan an off-season. This may be a reduction in running or some time completely off from running. Hopefully during that time you are taking extra rest days or running fewer days per week. It’s important mentally to have a break from running once in awhile! Then, when you return to running, focus on building a base and then progressing your running.
5. Give yourself a break if you are experiencing burnout
If you notice signs of burnout, it may be helpful to take time off of running or to reduce your mileage. This can be difficult to recognize. Try to pay attention to how you are feeling on your runs or if you are constantly lacking motivation. A break can be really helpful in these situations.
6. Back off and come back slowly during pregnancy and postpartum
Some runners can run through their entire pregnancy while others will need to take weeks or months off. During both of my pregnancies, I backed off a lot during my first trimester but was then able to run up until I delivered. During the postpartum period most runners will take off at least a few weeks. This varies quite a bit based on the type of delivery and how you are recovering. I started running very slowly after 8 weeks with my first, but it took a few months before I even started to feel like myself again.
7. Consider a break if traveling or on vacation
Personally, I enjoy running when I travel and go on vacation. There are some trips that naturally include other types of workouts like lots of walking. Sometimes traveling is a really good time to take a break from running, either to rest or to do another type of activity.
8. Take a break from running just because you want to!
Sometimes you don’t need a real reason to take a break! If you want to stop running for a few days or a few weeks, do it! Running will always be waiting for you when you are ready to get back to it. You may find that you return to running feeling refreshed and motivated to take on your next running goal.
You might also consider training for a 5k during a break from long distance running!
You may also like:
Tips for Overcoming a Running Slump
How to Recover After a Bad Run
10 Common Running Mistakes and Simple Fixes to Run Stronger
What are some reasons you’ve taken a break from running?
Do you take an off-season each year?
How do you feel about taking time off from running?
Good points! I don’t take an off-season but run regularly throughout the year. There are times when my schedule doesn’t allow for running – work deadlines, client meetings, long-distance travel.
I had a very long break last year due to injury. Since then I am more conscious to take proper rest days.
It works out to naturally back off of running during busier times! Sorry you had to miss so much time due to your injury- I’ve been there too!
Except for travel, I’ve taken breaks from running for all of the reasons you describe. I do love to explore via running while on vacation.
Me too! I think the only time recently I didnt run while traveling was when we went to Disney. We walked lots of miles every day instead!
All great reasons to take a break from running – I’ve literally experienced all of these!
Yep, I think most of them are pretty common!
I think that #8 might be the most important reason of all – if you just feel like taking a break, that’s a reason to take a break. Toward the end of last year I got burned out, so I cut down to short runs and it was wonderful and as I’ve built my mileage back up over the last two months I feel like the energizer bunny now. I have a bunch of races in April and May, but once those are done I will most likely cut back a bit over the summer and then ramp up again for fall races.
That’s so great that you feel so good now! Sounds like a good plan to back off after your races.
This whole past year has been an off season for me! Circumstances beyond my control, but just as well, because it was grueling at times. I didn’t take a break, though, just kept maintaining my base with low mileage and some speedwork.
These are all great reasons to take a break — something I don’t think most runners do often enough!
I think most runners only take a break when they are forced to do so, which isn’t really ideal. It’s tough when you’re dealing with circumstances beyond your control. Hopefully you can get back to running how you want soon!
I don’t normally take time off, but I have recently. It has definitely helped me.
That’s great!
I usually only take a break from running when I am injured. However, I significantly scale back in the summer and enjoy some of the more traditional summer activities. Summer running is not my friend
Backing off during certain seasons can be really helpful! I tend to back off in the winter because I dont like running in cold as much. I complain about the heat in the summer but I dont mind it as much because at least there is more daylight.
I am not one for taking breaks unless I’m injured. I will move things around and be flexible with plans and training, but that’s it. I just really love running that much.
I hear ya! Because I’ve been injured kind of often those have been my biggest running breaks over the past few years (other than after having a baby). I think this year I will plan to take some time off after any big races or maybe just pick a week or two to take off at the end of the year.
I totally agree, these are all good reasons to take a break from running. It can be short or longer, depending on circumstances and it’s totally ok. I usually tend to stick to my routine (because it’s just so much harder to get back into it), but injury and illness will definitely force me to take a break.
Totally agree about the routine! There are good reasons to take breaks but overall its nice to have a regular workout schedule.
I’ve taken time off for many of the reasons you mentioned. For me the “worst” one is feeling burned it because it came to a point that I hated to run. Nothing wrong with taking time off for whatever reason there is. Running is a hobby and not a job for us. What are we trying to prove anyway?
Exactly! And hopefully by taking off running for other reasons we can avoid that feeling of burnout.
Oh and thanks for linking up!
Agree with all of these reasons to take a break. It is much easier to take a scheduled break than to be forced to take one from injury
all good reasons… I find it had to take a break if im not injured… but I do rest the day before and after a long run or race.
My most recent break from running was kind of forced on me, after my bike crash (mid-June). My left shoulder was jacked up and I’d injured a few ribs, making heavy breathing nearly impossible. I took two full weeks off from running, but was able to continue with walking, biking, and modified strength work. When I resumed, I was cautious to not run too far or fast, but all went well and I’ve been feeling great ever since.
Yup! All of these things!
No matter how hard it is to hear!