Winter is quickly approaching which means most runners are entering the off-season. “What should I do during the off-season?” is one of the most frequent questions I get at this time of year. These off-season training tips can help you make the most of your time in between races! The off-season is both a mental and physical recovery period. Athletes can heal from the demands of a training season and enjoy a mental break from “the grind.” I believe that every runner needs an off-season, but that doesn’t mean all training stops. Instead, training becomes about maintaining fitness, working on weaknesses, cross training, and using the fitness you’ve built up to explore and have FUN. The off-season rejuvenates us for future work. The following are 5 tips for off-season training for this fall.
Zone 2 Training
My biggest tip for off-season training is to spend most of your time doing zone 2 runs in order to build your running base. What is zone 2 running? Zone 2 refers to a heart rate training zone. You may have also heard “zone 2 runs” referred to as easy runs, slow runs, base pace, or RPE 3-5 out of 10 (rate of perceived exertion). Without getting too sciency, when you run at zone 2, you increase the amount of mitochondria in the cells, which allows you to burn more fat for fuel instead of carbs. Science, science, science, you can run further on less effort because your body can better utilize its energy stores and clear lactate.
Still with me? Athletes should have zone 2 workouts ALL throughout the year, both in season and off-season. However, during the off-season, 80-90% of my runs are easy at zone 2 intensity. The purpose is to build an aerobic base and huge platform that I can then refine into speed when the training cycle starts. I do still include some speed to stay connected to it. About 10-15% of my total weekly miles are at higher intensity. However the goal of off-season training should be aerobic.
Mobility and Agility Drills
Runners are really good at running. And if you’re like me, you KNOW you should be doing resistance band exercises to strengthen glutes and hips, but often finding the time to do it doesn’t happen. Luckily, running volume is low during the off-season. The perfect time to focus on your foundation – your hips and glutes. Most running injuries stem from weak hips, or improperly firing glutes. In the off-season, I recommend spending 15 minutes three times a week doing resistance band exercises. Mobility and agility drills, like Monster Walks, Clams, and Hopscotch, are injury prevention moves. Ideally, we would all continue doing these exercises in season too, but the off-season affords us time to build a base. So grab some bands, maybe grab a friend, and work on a solid running foundation.
Cross Training
During the off-season, you don’t have to run as far, as frequently, or as hard as you do during in season training. Use the time to explore cross training activities. Maybe you’ve wanted to go rock climbing? Or try out pool running? Maybe there is a spin class you’ve been eyeing but we’re unsure how to fit it into your marathon training? Or maybe you’ve been wanting to join a rec league team but were worried about injuring yourself before your race? The off-season is a great time to cross train and find new activities. You may discover a new passion!
Strength Training
Runners are really good at running. Did I say that before? Strength training is often something that is neglected during a training cycle. A common runner myth is that strength training and putting on muscle will make you run slower. LIES! Strength training HELPS with fitness, speed, endurance, power, form, everything! Similar to mobility exercises, the off-season is a great time to focus on strength training. I like to focus on heavy weights and low reps at this time to gain more muscle and explosive power
Trail Running
Perhaps my FAVORITE of all my off-season training tips: go trail running! Trail running has a TON of benefits for athletes. Softer surfaces help with injury preventions. Hills and uneven terrain help us recruit many more muscles than flat roads, which lead to strength and power gains. Plus, being in nature offers a mental break. I absolutely LOVE trails at this time of year. The crisp weather, beautiful colors and relaxed vibe make the off-season a great time to explore on a trail. Check out my post on EDGE’s coach blog for tips on how to get started on the trails.
In reality, these 5 training tips for the off-season show that it isn’t really “off” at all. Sure, it’s off in terms of racing. But it’s “on” in terms of cross training, foundational exercises and having fun. There’s a relaxed vibe to this time of year, when there is no structured training plan. But with these tips you can leave your off season well prepared for the next training cycle!
What are some of your training tips for off-season? Let’s stay in touch! Follow me on Instagram or Facebook for more food/fitness related posts. Â
Happy running,
Becca
Linking with Patty, Erika, and Marcia for Tuesdays on the Run!
Super helpful, thank you. Going to put these into play for my off season then if my calendar remains as is
After I get through my Philly half, I plan to regroup and concentrate on base building again. I’d like to work on my running form to avoid further injuries
Sadly I don’t do any of these. I know, I know. I should since this will only help me in my running.
I love these tips! I do a lot of this already. Sadly, most of my runs are in zone 2 all the time. I’m doing bootcamp once a week and I think that’s helping me with my aerobic fitness.
I love amping up my strength training during my off season. While I still do strength training during marathon training, I love being able to do it more often when I don’t have to run a lot of miles.
I am LOVING the trails right now! I wish they’d stay runnable all winter.