What is an off-season? “Off-season isn’t about zero running; it’s about not racing and not doing race-specific workouts.” (Runner’s World: Off-Season)  This period of time is different for every athlete.  It could be a few weeks or a few months.  It’s a perfect time to reflect on your training log to determine what went well and where the opportunities for improvement remain.  Self-reflection spurs spectacular goal-setting.  The off-season is a perfect time to be honest with yourself by writing down your answers to a few questions:

• Are you exhausted from accumulated fatigue?
• Was your race performance impacted by pushing too hard for too long?
• Are your aches/pains speaking to you for a reason?
• Are other aspects of your life in balance (e.g. work, family, friends)?
• Are your running shoes needing to be replaced?
• If there was one aspect that could go better, what is it?

Rest and recovery can be foreign words to some runners, if you are overtraining and don’t realize it.  If you have a strong work ethic, it is easy to skimp on rest and recovery.  Recovery doesn’t have to mean foregoing all activities.  Active recovery can be very helpful – and often refreshing.  Leave your Garmin at home.  Turn your phone on airplane mode.  Go for a walk in the woods with no time constraints.  Take the trip that you never have time for. The views are always rewarding if you just look up instead of at your tracking devices.  If you are going to do a workout in the off-season, keep it light, short, and easy.  I am challenged with this concept because of my energy level, especially after winning my age-group in a recent 5k fun race during the off-season.  I am for sure someone who can take my own advice: do not race in the off-season.  Your body will speak louder to you and make you hit pause.  “It is the rest after training that makes your body stronger.  In short, this is crucial.” (World’s Marathons: Periodization)

One of the best ways to structure your off-season and regular-season is to consider the idea of periodization.  Periodization is the sum of your volume of miles, frequency of running, intensity level of your efforts, and balance of recovery with rest.  Periodization is important to planning your path to reach beyond your intended goal. (Strength Running: Periodization)  During the off-season, take an inventory of your aches and pains.  There are certainly ways to eliminate or minimize these.  Strength training needs to be a key staple in every runner’s season – whether the off-season or regular-season.  Periodization also applies to strength training.  When running volume is high during the regular-season, strength training volume may be low.  When running volume is low during the off-season, it’s time to lift all the heavy weights.  You also need to consider your current state and ability – don’t compare your Chapter 1 to someone’s Chapter 20.  We all have a starting point, just like we all have different goals and different training seasons.  For me, I struggle with strict pull-ups, but my significant other is able to do pull-ups in jeans and slippers.  However, I’m working at carefully planned progressions to crush this goal by the end of 2021.  Are you new to strength training?  Are you doing runner-specific exercises that will make your regular-season a winning-season?  If you need a starting point, this incredible webinar will get you going in the right direction. Building strength and injury resistance now allows you to run faster when it matters – not during the off-season!

What does my off-season look like?  I am currently running for fun without particular pace targets or distances.  I am learning to compromise with pacer pals for shorter distances – they will understand!  I am checking in on my non-running aspects of life, enjoying summer just a little bit more.  I’ve been busy motivating others who are in their regular-season.  Everyone’s seasons are different – be there to support others when you have time to give.  I am also currently spending much more time in the home gym, specifically working on shoulder range of motion, hip mobility, and calf powerhouse fun.  I’ve spent some time reorganizing the home gym and ordering the next season’s running shoes.  I’ll be fine-tuning my next regular-season calendar, but I’ve already got the goals set!

“When you invest in the off-season, the chances that you will have a stronger race season are much greater.” (Runner’s World: Off-Season) Use this time to renew, rejuvenate, and restore your mental game and physical game. 

“Off-season is the time to be more relaxed while also being more intentional.  Don’t waste the opportunity!”

– Coach Garrett McLaughlin, MS, ATC, CSCS, ART