Now that races are finally back, many of us have completed, or will soon complete, a goal race this season. One of the advantages of working towards a goal race is that it helps guide periodization of your training; you work for 10-20 weeks or so, peak, run your race, and then take some down time and an off-season before training again. Last year where there were no races it was harder to structure our training in that way. So now that you are entering your off-season and have completed your goal race, it’s important to avoid injury even though you may be running less.
Take time off after your race
After running your goal race, take off 1-2 weeks from running , depending on the distance of your race, your experience as a runner, and how hard you raced. It’s good to take a week or two off running each year, so this is the perfect time to do that!
Run less during the off-season
I have seen runners who are not training for a race but still running the same mileage in their off-season. It’s great to keep up a solid base. However, after your 1-2 weeks off really spend time time easing back into running.
Add in some cross-training
Use the extra time you have when you’re not running to cross-train, especially if you don’t include much cross-training when you are running more. Our bodies appreciate the change in activities! This can even just be walking.
Work on your imbalances
Was there something that nagged you at the peak of your training or during your race? Maybe you no longer notice it because you’re not training hard, but if you don’t address the root cause you will likely deal with a similar issue again in the future. Try to figure out what areas are your weakness and work on those. Enlist the help of a professional if needed!
You can also work on your running form during this time!
Keep up with core and strength work
This should go without saying, but I know sometimes when I get off of a training schedule I let things like core work slide. If it helps, continue following a loose plan to make sure you fit all the important things in.
You may also like: How I Stopped Being an Injury Prone Runner
Try doing some yoga
As much as I wish I kept up with yoga regularly, I just don’t. However, after a big race I love to get back on my mat for a few weeks. It helps me to slow down, unwind, loosen up my muscles, and notice how my body is feeling.
Consider your long-term running goals
As you finish your training cycle it may be tempting to jump back into another race. First, think about when and what you want your next goal race to be. 6 months away is a good amount of time to allow you to fully recover and then start training again. However, in the meantime you can do some other races for fun or as part of your training. Start by determining your long term goal, and then plan out your running from there.
Final thoughts
Many of my injuries have happened when I was not training for a race. Were they because I didn’t recover properly from my last race, or jumped back into my workouts too soon? Or did I start slacking on core work because I wasn’t training? It’s hard to say, but I’m hoping these reminders will help myself and anyone else reading to avoid injuries after completing a goal race. The off-season is a time to get back to running just for fun, so make sure it’s enjoyable and that you’re not putting too much pressure on yourself!
You may also like:
Race Day Recovery Tips
Base Building for Runners: How To Go From Recovery to Training
Scheduling Weekly Workouts Without a Training Plan
How do you avoid injury after completing a goal race?
Do you add in more cross-training during the off-season?
Are you good about keeping up with core and strength exercises when you’re not training?
Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner, Runs with Pugs , and Laura Norris Running to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
I fully agree, it’s good to think long-term first.
My big goal for this year was an ultra last March. It’s noticeable in my yearly mileage – I was doing double the mileage in the first half of the year. The second half of 2021 was a lot more relaxed and the races are more for fun.
It’s great to have some structure like that, especially when you spend part of the year focused on a big goal like an ultra!
all great tips. I try to run many races so I guess I don’t have an off season. I do keep up with my weekly short runs all year and have a long run on the weekend. The distance will depend on where I am in the training cycle.. usually at least 8 miles or more.
It’s great to keep that base going all year, if that works for you! It seems like the higher the mileage gets the more it is helpful to spend a week or two backing off and taking some down time.
I have had so many injuries in the past so avoiding them is key for me. I tend to pull back my mileage in Nov and Dec while keeping my base. I plan to ramp back up a bit for a spring half.
That’s such a good time to cut back on mileage! I naturally cut back in the winter when I’m not training and the weather isn’t as nice.
Core work is my least favorite, so I definitely slack off on that from time to time (and not just in my off-season). I don’t take a full week (or two) off following a goal race, but I do scale back the running substantially. My off-season mileage always is more for maintenance than for “training,” so I keep that at the minimum as well. My body does not embrace high mileage LOL
It can be tough to keep up with the core work! I incorporate it into my strength workouts so it gets done, but I also try to add on a few extra minutes of it throughout the week.
My goal race is coming up so this is a perfect time to read this. My body is feeling the effects of training even though I cut back from the marathon to the half. I look forward to some down time.
I’m sure your body will appreciate the recovery after your race, especially since you started your training cycle by training for the full!
Yes, it’s the perfect time to address those nagging concerns you didn’t have time for during peak training! Even if nothing hurts, focusing on core is always beneficial. Interesting that you tend to get injured while NOT training for a race. I guess the bottom line is, always keep a sense of purpose in your running, whether it’s peak or off season. These are all great tips.
My injuries have always seemed pretty random so its not usually like “I increased my mileage too fast or too much and i got hurt”. But having the structure and making sure all the little things like core work gets done can be really helpful!
One of the great things about running halfs (which is what I normally do) is that’s it’s less likely to trash your body & the training cycle isn’t as long!
I do see runners that seem to think they must keep a long run year round, never taking a break. Everyone is different, but I think at some point, one way or another , it catches up to them.
I also blame society! It’s as if you’re tackling something huge you’re a slacker. It makes me sad, sometimes, that I can’t convince people that some downtime can make a huge difference.
So true! It seems like many people feel pressure to always be working towards a goal. Half-marathons are definitely nice because they don’t require as much recovery. I just think for people who run all the time, a week to two off throughout the year can be a good physical and mental break. Sometimes you don’t know how much you need it until you take that time off!
I’m a big advocate of an off-season. Most of my athletes get 3-4 weeks of low mileage after a marathon (after having a week off of running completely!).
Definitely!! I am really appreciating some down time right now after my race. It’s never good to train hard all year round!