Three Reasons You MUST Take Time Out

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If you love training and the finish line feels, it can be difficult to hit the off switch. But taking your foot off the gas is GOOD for your performance, body and brain. Here’s why and what we suggest you do instead…

IMPROVE PERFORMANCE

Training and racing all the time, whatever your level, places physical demands on the body. Finish line feels give you an endorphin high but also places stress on the body.

‘It’s not only the physiological stress demands on muscles and joints, but the high levels of cortisol,’ explains GRTW founder, running and triathlon coach, Rachael Woolston. ‘If you’re a middle aged runner, these high levels of cortisol on the body combined with hormone change need to be balanced by recovery.’

If you’ve had a season packed with events and high volume training, it’s time to take a break. By allowing your body to fully recover with an off-season, you give yourself the best chance of performing at your best.

‘Use your off-season to work on your weaknesses, build a stronger base with strength training,’ explains Rachael. ‘Do more yoga, eat well, knock back your volume so that you’re ready to start a new training cycle reinvigorated and hungry to put in the work.’

GET PASSIONATE

‘I can’t, I’ve got to go running.’

When you’ve been following a training plan or are constantly in full on training mode because you’ve entered so many races, those pre-dawn miles can start to feel like a chore, just another thing to add to the must-do list.

Taking a break will give you the chance to re-find your joy and remind you why you love to train and race.

‘It also means you won’t be so tired and will have time to think about what next goal you really want to do,’ says Rachael. ‘Rather than entering something because someone else is doing it.’

The off-season can be an opportunity to set your sights on a new and exciting goal. This is the time to get your diary and highlighters out and enjoy the process of planning for the year ahead.

BEAT MENTAL BURNOUT

Familiar with that Friday feeling where one more email might just push you over the edge? Much like you might get to the end of the working week - whatever that looks like for you - and need to hit the reset button before it starts all over again, the same is true for training cycles. Without that reset, you are likely to experience both physical and mental burnout.

And don’t worry, the off-season does not mean the total absence of any training. Your training will just look different.

things to do in your off season
Enjoying some time out on the Girls Run the World Run Wild Trail Running Retreat

3 Things To Do In Your Off-Season

  • Try something new

Always wanted to give marshal arts or rock climbing a try? The off-season can be a great time to do something creative, experimental even, when you are not so focused on getting that 10k PB. You might even want to do something entirely non-training focused…

  • Relax

Whilst the off-season is about recovery and rest, it doesn’t mean you need to go into full on hibernation mode. Go running for fun without the focus on times or executing race-specific workouts. Take off your watch and see what it is like to go running without tracking your data.

  • Get strong

Use this time to get the strongest you’ve ever been. Focus on full body strength and you’ll start a new training cycle with a great base and less chance of injury when you kick up the gears in volume and intensity. Take a look at our library of strength programmes HERE.