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Off-Season vs. Base Building: How to Structure Time off

As runners wrap up their training and goal races for the year, they may struggle with how to structure the off season before harder training resumes. A shift in language and how you approach this training block can make all the difference.

While the term “off-season” is commonly used to describe the down time for runners after a goal race, it may not be the best language to maximize the benefits of this training phase. All training is cyclical and it’s important to remember that this period of lighter training is just as essential to your success as those high mileage weeks!

Though some runners struggle with taking time off, it’s important to give yourself a period of down time after heavy training. Even if your body feels ok, there is a great deal of microtrauma that occurs from hard racing, and your body needs time to heal.

Off Season Running vs. Base training

After a longer race like a marathon, taking 5-10 days of formal recovery is ideal. It’s after that where many runners get lost in how to structure their running. Going back to hard training too soon can burn you out mentally and physically. But continuing to do nothing for weeks on end means a loss of fitness and a greater risk of injury as you ramp back up.

This week’s episode is an opportunity for me to discuss how to manage that time between seasons, often called an ‘off-season’ (though I prefer a combination of rest and base training phases).

I address many of the goals of a base phase in training, including: 

  • Letting your engine get back to neutral to heal from your goal race
  • Refreshing mentally from the grind of hard training
  • Building neuromuscular coordination, strength, endurance
  • Enjoying some extra time to try new things!
  • Taking advantage of the opportunity to work on sleep and other healthy habits

If your goal is to continue pushing your fitness forward, getting your base phase training right can make a big difference in preparing for an upcoming season!

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Thank You InsideTracker!

InsideTracker

This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body’s data and get a firm idea of how well you’re responding to training.

Understanding your body’s biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you’re over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes.

I’ve gotten several Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven’t done a deep dive on your biomarkers yet.  Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology.  Get yours today!

Thank You Athletic Greens!

Thank you to our sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens.

One scoop per day is what I’ve been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I’m getting sick and can’t train.

I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable.

For our listeners, they are offering a year’s worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop – the choice is yours. Check out Athletic Greens to redeem your offer today.

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